The Best Tortilla Quiche

You’ll love this healthy tortilla quiche for an easy lunch. It’s tasty, loaded with protein to keep you full, and totally meat-free.

If there’s one thing I hate, it’s a healthy lunch that keeps me full for mere minutes. What’s the point of eating something nutritious if I just end up craving a cookie 15 minutes later… you know?!

The good news is, this nourishing tortilla quiche is anything but that. It’s packed with 37 grams of vegetarian protein and a good dose of fiber to keep you full for hours. Even better? It’s calorie-conscious to support your weight loss goals and it truly tastes phenomenal.

In the world of balanced lunches, you can’t get much better than this healthy oven-baked tortilla quiche! Read on to learn what’s in it, how to make it, and a few expert tips.

Ingredients

You’ll need 5-ingredients plus some spices to make this simple lunch or breakfast.

• Tortilla — I prefer whole wheat for the extra fiber and protein
• Eggs — because this is a quiche, after all
• Cottage cheese — don’t worry, this gets blended so you won’t notice any texture!
• Seasonings — I use salt, garlic powder, black pepper, and cayenne for a nice balance and a little kick
• Vegetables — I used chopped baby spinach, but choose any veggie you love
• Shredded cheese — shredded tex mex cheese is my top pick, but you can use whatever cheese you have available like cheddar, mozzarella, or pepper jack

Step-by-step instructions

This recipe for a healthy tortilla quiche couldn’t be easier!

Here’s how to make it:

1. Prepare the oven: Adjust the oven rack to the middle position and preheat to 350 F.
2. Prepare your tortilla: Gently press your tortilla into an 8-inch cake pan until it takes the shape of the pan.
3. Blend eggs, cottage cheese, and spices: In a small blender, add eggs, cottage cheese, and spices. Blend until smooth, about 10-15 seconds. If you don’t have a blender, just whisk well.
4. Add eggs to tortilla: Pour the cottage cheese mixture into the tortilla.
5. Add toppings: Add your vegetables and cheese on top of the egg mixture.
6. Bake: Bake in the oven for 20-25 minutes or until eggs are set and tortilla is lightly golden.
7. Cool and serve: Allow the quiche to cool for 5-minutes before removing from the pan. Slice into quarters and enjoy immediately, or pack it for later!

Tips for success

This is a pretty fool-proof recipe! But here’s a few helpful tips to make sure it’s as delicious as possible.

• Make sure to blend the eggs and cottage cheese until completely smooth
• Choose a higher fiber tortilla like whole wheat for nutritional balance
• If you use a larger cake pan, you may need less cooking time
• If you use a smaller cake pan, you may need more time
• Cook your quiche until the eggs no longer jiggle
• Chop your vegetables small for a better eating experience
• Choose a flavorful cheese or a mix of cheeses for better flavor

How to make-ahead

This recipe can be made ahead and packed for school or lunch.

To do so, follow the same instructions. Allow the quiche to completely cool on a wood cutting board or cooling rack before slicing into quarters. Then, store the quiche in a food container with a fitted lid in the fridge for up to three days. You can reheat in the microwave, oven, or air fryer… or eat it cold!

Frequently asked questions