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High-Protein Tortilla Quiche

High-Protein Tortilla Quiche
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A quick, healthy, and protein-packed tortilla quiche combining a crispy whole wheat tortilla base with eggs, lean meat or plant protein, fresh vegetables, and low-fat cheese. This versatile dish is perfect for breakfast, lunch, or dinner and can be easily customized to suit dietary preferences while providing balanced nutrition and flavor.

Ingredients

Scale

Egg Mixture

  • 4 large eggs
  • 1/4 cup milk or Greek yogurt
  • Salt, to taste
  • Pepper, to taste
  • Optional dried herbs (e.g., thyme, basil, parsley), to taste

Base

  • 1 whole wheat tortilla (approx. 8–10 inch)

Protein

  • 1 cup cooked lean protein (turkey, chicken, tofu, shrimp, or smoked salmon)

Vegetables

  • 1/2 cup chopped fresh vegetables (spinach, bell peppers, tomatoes, mushrooms, zucchini, or roasted veggies)

Cheese

  • 1/2 cup grated low-fat cheese (or vegan cheese for dairy-free version)

Additional

  • Cooking oil (for greasing baking dish and optional brushing tortilla)

Instructions

  1. Prepare Your Filling: Whisk together the eggs with milk or Greek yogurt in a bowl. Season with salt, pepper, and dried herbs if using. Add the cooked lean protein and chopped vegetables, mixing well to combine evenly.
  2. Ready the Tortilla Base: Lightly oil a round baking dish. Place the whole wheat tortilla inside, pressing gently to fit snugly and tuck any excess edges to form a neat shell for the filling.
  3. Pour in the Filling: Pour the egg mixture evenly over the tortilla base. Sprinkle the grated low-fat cheese on top to help form a golden, bubbly crust when baked.
  4. Bake to Perfection: Preheat the oven to 350°F (175°C). Bake the quiche for 20-25 minutes, until the eggs are set and the top is lightly browned. Allow the quiche to cool slightly before slicing and serving.

Notes

  • Use room temperature eggs for a smoother, more even texture.
  • Pre-cook vegetables by sautéing or roasting to prevent sogginess.
  • Do not overload the tortilla with filling to avoid spills and uneven cooking.
  • Let the quiche rest for a few minutes after baking to firm up for easier slicing.
  • Choose whole wheat or high-fiber tortillas for added nutrition and crispness.
  • Brush the tortilla lightly with oil prior to filling to keep it crisp and prevent sogginess.
  • Customize with your favorite herbs, spices, or veggies to suit your taste.
  • For dairy-free versions, substitute cheese with vegan cheese and use plant-based milk such as almond or oat milk.

Nutrition

Keywords: high-protein, tortilla quiche, quick meal, healthy, breakfast, lunch, dinner, low-fat cheese, lean protein, whole wheat tortilla

Find it online: https://elenaglam.com/high-protein-tortilla-quiche/