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The piece of high-protein tortilla quiche lies on the white plate, and there is a fork on the right side of it. Behind the white plate, there is tortilla quiche on the black plate | Hurry The Food Up

High-protein Tortilla Quiche

Course: Breakfast, Oven recipes
Diet: Low Calorie, Dairy Free, Vegetarian
Time: Max 45 min
Calories: 150 - 450 kcal
Type: meal plan recipes
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 2 servings
Calories: 415kcal
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US Customary - Metric

Equipment

Ingredients

  • 2 spring onions
  • 2 oz (55 g) bell pepper, yellow
  • 2 oz (55 g) cherry tomatoes (feel free to use any veggies you like)
  • 3 egg
  • ½ cup (120 ml) milk of choice
  • Salt and pepper to taste
  • 2 large burrito tortillas
  • 2 oz (2) 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.
  • In a bowl, mix the eggs, milk, salt, black pepper and sliced spring onions until the eggs are fully incorporated.
  • 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.
  • Add pieces of feta or creamy goat cheese to the tortillas.
  • 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.

Video

Nutrition

Calories: 415kcal | Carbohydrates: 43g | Protein: 23g | Fat: 16.7g | Saturated Fat: 6.1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 261mg | Sodium: 905mg | Potassium: 418mg | Fiber: 3.5g | Sugar: 6.6g | Vitamin A: 903IU | Vitamin C: 65mg | Calcium: 238mg | Iron: 4.6mg