High-Protein Tortilla Quiche

If you’re searching for a quick, healthy meal that’s bursting with flavor and packed with nutrients, the High-Protein Tortilla Quiche is an absolute game-changer. This dish blends the comforting familiarity of a classic quiche with the convenience of a tortilla base, creating a versatile and satisfying option for breakfast, lunch, or dinner. Loaded with protein and easy-to-find ingredients, this recipe offers a perfect balance of taste and nutrition that fuels your day without sacrificing time or effort.

Why You’ll Love This Recipe

• Simple and quick: Ready in under 30 minutes, perfect for busy days or last-minute meals.
• Protein-packed: Keeps you energized and full longer, thanks to lean meat, eggs, and cheese.
• Flavorful and customizable: Adapt it with your favorite veggies, spices, or proteins to match your cravings.
• Light yet satisfying: The tortilla base adds crunch without heaviness, balancing texture and nutrition.
• Great for any meal: Whether breakfast, brunch, or dinner, it fits effortlessly into your routine.

Ingredients You’ll Need

Creating the perfect High-Protein Tortilla Quiche requires just a handful of ingredients, each bringing something special—whether it’s creamy texture, color, or protein power. These essentials keep the recipe straightforward while delivering on taste and nutrition.

• Large eggs: The foundation of your quiche, binding everything together with rich protein.
• Low-fat cheese: Adds creaminess and flavor while keeping calories in check.
• Whole wheat tortilla: The crisp, nutritious crust alternative that holds the fillings perfectly.
• Cooked lean protein: Like turkey, chicken, or tofu for an extra protein boost and heartiness.
• Fresh vegetables: Spinach, bell peppers, or tomatoes give vibrant color and fiber.
• Milk or Greek yogurt: For creaminess and a slight tang without unnecessary fats.
• Seasonings: Simple salt, pepper, and your favorite herbs to enhance every bite.

Variations for High-Protein Tortilla Quiche

The beauty of the High-Protein Tortilla Quiche lies in its versatility—feel free to experiment and tailor the recipe to your liking. Whether you’re aiming for a vegetarian option or want to spice things up, the possibilities are endless and super easy to adapt.

• Vegetarian delight: Replace meat with mushrooms, zucchini, or roasted veggies for a hearty, plant-based twist.
• Spicy kick: Add diced jalapeños or a pinch of cayenne for a flavorful heat boost.
• Dairy-free version: Substitute cheese with vegan cheese and swap milk for almond or oat milk.
• Herb-infused: Mix in fresh basil, thyme, or parsley for aromatic freshness.
• Seafood option: Incorporate cooked shrimp or smoked salmon for a luxurious protein upgrade.

How to Make High-Protein Tortilla Quiche

Step 1: Prepare Your Filling

Start by whisking together eggs with milk or Greek yogurt, seasoning with salt, pepper, and any dried herbs. Then toss in your cooked protein and chopped vegetables, ensuring everything is well combined for even flavor and texture throughout the quiche.

Step 2: Ready the Tortilla Base

Lightly oil a round baking dish and lay the whole wheat tortilla inside. Press it gently down to fit snugly as the crust, tucking in any excess edges so it creates a neat shell to hold your filling.

Step 3: Pour in the Filling

Carefully pour the egg mixture over the tortilla, spreading evenly. Sprinkle grated low-fat cheese on top to melt and form a golden, bubbly surface once baked.

Step 4: Bake to Perfection

Place your quiche in a preheated oven at 350°F (175°C) and bake for 20-25 minutes until the eggs are set and the top is lightly browned. Let it cool slightly before slicing.

Pro Tips for Making High-Protein Tortilla Quiche

• Use room temperature eggs: They mix more smoothly and help create an even texture.
• Pre-cook vegetables: Avoid soggy quiche by sautéing or roasting veggies before adding to the filling.
• Don’t overload the tortilla: Too much filling can cause spills or uneven cooking.
• Let it rest before serving: A few minutes cooling helps the quiche firm up and slice nicely.
• Choose tortillas wisely: Whole wheat or high-fiber options add nutrition and crispness.

How to Serve High-Protein Tortilla Quiche

Garnishes

Brighten your quiche with fresh herbs like chives, parsley, or coriander. A drizzle of hot sauce or a spoonful of salsa adds an exciting flavor boost as well.

Side Dishes

Pair your quiche with a crisp green salad, roasted sweet potatoes, or fresh fruit for a balanced and colorful plate that hits all the right notes.

Creative Ways to Present

Cut into wedges for a casual brunch or bake in a muffin tin to make individual portable servings perfect for on-the-go breakfasts or lunchboxes.

Make Ahead and Storage

Storing Leftovers

Keep your leftover High-Protein Tortilla Quiche tightly wrapped in the refrigerator for up to four days to maintain freshness and flavor.

Freezing

Slice the quiche and freeze portions separately in airtight containers or freezer bags for up to two months—ideal for quick meals later on.

Reheating

Reheat quiche slices in the oven at 325°F (160°C) for about 10 minutes or microwave on medium power in 30-second intervals until warmed through without drying out.

FAQs

Can I use corn tortillas instead of whole wheat?

Yes, corn tortillas are a great alternative and provide a slightly different flavor and texture, just be sure to lightly oil them for better crispiness.

Is this recipe suitable for meal prep?

Absolutely! The High-Protein Tortilla Quiche stores well and reheats nicely, making it perfect for preparing ahead to save time.

Can I make it vegan?

While this recipe relies on eggs and cheese for protein, you can try replacing eggs with chickpea flour batter and vegan cheese for a creative vegan version.

What if I don’t have Greek yogurt or milk?

You can substitute with any plant-based milk like almond or soy to keep the quiche creamy while catering to dietary preferences.

How do I prevent the tortilla from getting soggy?

Brush the tortilla lightly with oil before adding the filling and bake on a rack or use pre-cooked, dry fillings to keep it crisp.

Final Thoughts

The High-Protein Tortilla Quiche offers a fantastic blend of ease, flavor, and nutrition all in one dish. Whether you’re fueling a busy morning or looking for a wholesome dinner, this recipe’s flexibility and richness make it a must-try. Grab your ingredients and start whipping up your own version—it’s bound to become a new favorite!

Related Posts

• Perfect Omelette
• Roasted Blueberry French Toast Crostini
• Egg & Chicken Breakfast Sandwich

Print