High-protein Tortilla Quiche (super easy to make!)
My new favorite way to use tortillas!
The Mexican flatbread meets a cheesy, veggie filled egg mixture to put an interesting spin on the traditional French tart in this high protein tortilla quiche!
Easy to make and tasty too, follow this recipe to have it on your plate in no time.
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This might be a bold statement but I think quiches are some of the most underrated baked dishes out there.
I mean, c’mon guys, super fast to prepare and highly customizable too; what more could you want in a meal?
I had myself some leftover veggies and homemade tortillas after making this tangy wrap a couple days back and I wanted none of those to go to waste.
Making the wrap again the second time in a row would have been boring so I decided to turn things up a notch by getting creative in the kitchen and this is what I had in mind.
With the vegetables of my choice, some low feta cheese, spices and a few minutes time to prep on my hands, I was able to make this quiche with tortillas as the crust!
It’s everything I love in the tart and more, plus it’s loaded with cheese, eggs and milk, making it a wonderful addition to my high protein meal plan.
Have it for breakfast, as a quick lunch or sneak it in for dinner, throwing in just about any ingredient you please, like the ones I used below.
It’s super quick as well, as most of the actual cooking time is the quiche in the oven!
I first saw something like this on Tiktok (or was it Facebook?) and I felt inspired to make our own veggie version. Here’s what you’ll need!
Ingredients
Filling
When it comes to a quiche, it’s all about the filling and for this one, eggs are pretty much the star of the show.
The cheese is also a must have and in this recipe, I used some low fat feta cheese but creamy goat cheese would do too (I’m not a massive fan).
You could also try it out with cottage cheese or even some Greek Yogurt if that’s your style.
For the milk, go wild and pick just about any of your choice. Almond, low fat, skimmed, just any that suits your palate best.
Veggies
Nothing brightens up a meal better than veggies do and when it comes to quiches, they’re the bits I look forward to the most.
After making myself that killer tangy veggie wrap, I had some bell peppers left over so I diced them up and threw them into my quiche.
Digging into my freezer, I got out I some, zucchini and cherry tomatoes I saved from previous meals and decided to toss them all in there.
If you’ve got loads of leftover veggies, it’ll be a shame to let them go to waste when you can just cook up this quiche and incorporate them all in! Cremini mushrooms, cauliflower, you name it – it can go in here.
Tortillas
If this high-protein quiche was a house, the tortilla crust would be the foundation. They make an amazing base for this quiche.
Tortillas are much lighter than the standard pie crust and much different from the regular quiche crust, making them a lot more exciting than what I’m used to.
For this recipe, I used two large burrito tortillas to make the tortilla crust. Either corn tortillas, low carb tortillas (if you’re on a keto diet) or even cassava tortillas would work.
Overall it’s a great way to use up leftover tortillas (or soft tacos) or any leftover vegetables.
How many calories are in this high protein tortilla quiche?
This easy and tasty high protein tortilla quiche contains right about 415 calories per serving.
As a high protein meal, it won’t shock you to know it also contains 23 grams of protein per serving, which is quite decent for just a meal.
In summary, one serving of this dish contains about:
Health benefits
Few in calories and low in fat, tortillas are by far one of the healthiest options for a quiche crust. Corn tortillas in particular are full of fibre and if you’re looking to cut down on your calorific intake, it’ll be a good idea to opt for those.
Since this quiche is filled with cheese and milk, be rest assured you’ll be getting all the many health benefits consuming dairy provides.
It’s a high-protein meal perfect for just about any time of the day, and if you’re looking for recipes alike, take a peek at this high-protein sporty meal plan collection for more.
You can also find all our vegetarian meal plans here.
Loading the quiche up with all kinds of veggies that go well will help you up your vitamin, antioxidant, and mineral count. All those nutrients will contribute to providing the host of advantages consuming vegetables brings.
Regardless of the kind of cheese, milk, tortillas and the variety of vegetables you choose, I’m pretty sure you’ll end up with a dope quiche.
Follow the steps below to cook one up right now!
How to make the best high-protein tortilla quiche
Time needed: 45 minutes.
Follow the steps below to cook one up right now!
- Prep work:
Get the oven warm by preheating it to about 180ºC – 350 ºF. Thinly slice your spring onions and all the veggies you want to incorporate.
Grab a medium bowl and mix the eggs, sliced scallions and season with salt and black pepper. Whisk until everything is fully incorporated.
- Assembly work:
Lay some baking paper into a round pan with a diameter of about 18cm – 22cm. Fully cover the pan with tortillas and let them go all the way up all the sides too.
- Adding cheese:
Add the pieces or dollops of the cheese (or yogurt if you wish) to the tortillas evenly.
- Adding egg mixture:
Pour the egg mixture over the cheese-layered tortillas.
Many people like to cook their vegetables first, adding sauteed veggies or roasted veggies to the top of the egg mixture. - Arranging veggies:
You can do that or just simply arrange the raw sliced veggies over it. Don’t forget to add a dash of salt and pepper on top of it all to taste!
- Cooking work:
Bake for about 30 – 35 minutes until the quiche is set and slightly golden brown but still has a jiggly center when you move the pan. Bring it out and allow it to cool for about ten minutes.
- Ready:
Enjoy!
Once you notice everything is looking nice and firm, proceed to dig in for a quiche of a lifetime!
The best thing it’s suitable as a breakfast recipe, or for lunch or dinner, too! I actually love to eat it cold as well, and you can certainly reheat it. Your choice 🙂
FAQs
A quiche is typically made of a flaky pie crust filled with eggs, meat, veggies, milk, cream, all kinds of cheese and spices to taste.
Although, there are many varieties without the crust and some kind of meat, those are basically the main components of most kinds of quiches.
No, a quiche is not like an omelette. The biggest difference between the two I’d say is the fact that an omelette is basically fried eggs folded in two and has the filling in between the folded sides.
A quiche on the other hand is a kind of savoury egg tart baked with a medley of dairy products and other ingredients in a flaky crust.
Well, a quiche is actually more like a savoury pie than it is a cake. I wouldn’t even call it a pie either because it doesn’t have a crusty top (like most of them too) but it’s much closer to a savoury pie than it is a cake.
Potatoes, roasted veggies, crusty bread or even a green salad are great ideas that can be served alongside quiches.
I’d recommend some fresh fruit and oatmeal if you want to have it for breakfast, crusty bread or a light green salad if you’d fancy a quiche for lunch and hearty potatoes or roasted veggies to go for dinner.
A quiche can be had as a snack or as a nice meal. I’d say you accompany it with any of the sides I mentioned above if you’re looking to make a filling meal out of some or you can have the quiche as it is if you just want to gobble it down as a snack!
More tortilla recipes
Ingredients
- 2 spring onions
- 2 oz bell pepper, yellow
- 2 oz cherry tomatoes (feel free to use any veggies you like)
- 3 egg
- ½ cup milk of choice
- Salt and pepper to taste
- 2 large burrito tortillas
- 2 oz low-fat feta cheese (or creamy goat’s cheese)
Instructions
- Preheat the oven to 180ºC/350 ºF.
- Thinly slice the spring onions, bell pepper and cherry tomatoes.2 spring onions, 2 oz bell pepper, yellow, 2 oz cherry tomatoes
- In a bowl, mix the eggs, milk, salt, black pepper and sliced spring onions until the eggs are fully incorporated.3 egg, ½ cup milk of choice, Salt and pepper to taste
- Lay baking paper into a round pan. The diameter can be from 18cm up to 22cm. Cover the surface of the pan with tortillas and let them go up the side where necessary.2 large burrito tortillas
- Add pieces of feta or creamy goat cheese to the tortillas.2 oz low-fat feta cheese
- Pour over the egg mixture.
- Arrange on top the sliced bell pepper and cherry tomatoes. Sprinkle with salt and pepper.
- Bake for 30-35 minutes until the quiche is set but has a jiggly centre when moving the pan.
- Allow to rest for 10 minutes before eating.
NOTES
Nutrition
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
Comments
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2 comments
Love this easy tortilla quiche. Have been making it for my weekend breakfasts for a few weeks now. I’ve added some spinach, tomatoes and feta or whatever I have left in the fridge. Really simple and delicious. Thank you
Glad you like the quiche Zuzana!! The spinach and feta a tasty additions, deffo! 🙂