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.

Birdseye photo of a healthy tortilla quiche with spinach and chili oil on top, slices in quarters

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.

Photo of an unsliced tortilla quiche in a cake pan, displayed on a wooden cutting board with a white and green tea towel.

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

Can I use a white tortilla instead of whole wheat?

Yes, you can!

Can I omit the cottage cheese?

You can leave the cottage cheese out, but I wouldn’t recommend it. The blended cottage cheese creates a smooth and creamy texture that’s much tastier than the eggs on their own.

What vegetables taste good in this?

Any vegetables you love will be delicious! I particularly like chopped up cherry tomatoes, baby spinach, sundried tomato, thinly-sliced zucchini, and sliced bell peppers.

What cheeses taste good in the tortilla quiche?

I prefer shredded tex mex mix because the spices add to the overall flavor of the quiche. Other cheeses that would work well are aged cheddar, pepper jack, or gouda. This would also be tasty with a mix of cheeses that included parmesan and/or goat cheese (but pair them with a stretchy cheese, too).

What if I don’t like cheese?

You are welcome to leave the cheese out of this recipe, but it tastes better with it!

What if I don’t have a blender?

If you don’t have a blender, simply whisk the eggs, cottage cheese, and spices together instead. It won’t be quite as smooth, but it will be just as delicious!

Birdseye photo of a healthy tortilla quiche with spinach and chili oil on top, slices in quarters
5 from 4 votes

The Best Tortilla Quiche

Yield: 1 serving
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
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.

Ingredients
 

  • 1 large whole wheat tortilla
  • 3 large eggs
  • 1/4 cup low fat cottage cheese
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1/8 tsp cayenne pepper
  • black pepper, to taste
  • 1/2 cup chopped veggies of choice, I used baby spinach
  • 1/3 cup shredded cheese of choice, I used tex mex mix

Equipment

  • 1 8-inch non-stick cake pan see tips for pan size and cooking time
  • 1 Blender

Instructions
 

  • Prepare oven: Adjust oven rack to the middle position and preheat to 350 F.
  • Prepare your tortilla: Gently press your tortilla into an 8-inch cake pan until it takes the shape of the pan.
  • 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, simply whisk well.
  • Add eggs to tortilla: Pour the cottage cheese mixture into the tortilla.
  • Add toppings: Add your vegetables and cheese on top of the egg mixture.
  • Bake: Bake in the oven for 20-25 minutes or until eggs are set and tortilla is lightly golden.
  • 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!
Serving: 1quiche, Calories: 501kcal, Carbohydrates: 27g, Protein: 37g, Fat: 27g, Saturated Fat: 12g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 8g, Trans Fat: 0.1g, Cholesterol: 529mg, Sodium: 1523mg, Potassium: 351mg, Fiber: 3g, Sugar: 5g, Vitamin A: 2389IU, Vitamin C: 4mg, Calcium: 453mg, Iron: 4mg
Cuisine: American, French
Course: Breakfast, Lunch