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:
- Prepare the oven: Adjust the 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, just 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!
More easy lunches
Buffalo chicken flatbread
Dill pickle tuna salad
Buffalo chickpea wraps
Easy spring roll salad
Pesto chicken quesadillas
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
Yes, you can!
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.
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.
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).
You are welcome to leave the cheese out of this recipe, but it tastes better with it!
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!
The Best Tortilla Quiche
Equipment
- 1 8-inch non-stick cake pan see tips for pan size and cooking time
- 1 Blender
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
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!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I haven’t tried zucchini or broccoli or any other hard veggies..I’m guessing that it should be cooked first? Thanks again..
If they’re chopped small they probably won’t need to be cooked in advance! 🙂
This is a great recipe…I just love it..I’d like to know if you can freeze it ? Thanks again …a total of 5 Stars 🤩..
Thanks so much, Sharon! I haven’t tried freezing this yet but I suspect you can. Let me know if you try!
Are the calories for one whole quiche, or one slice of quiche?
The whole quiche!
I am not a big fan of cottage cheese on its own because of the little curds…texture thing…I decided to try this quiche due to the comments. I LOVED IT. I will experiment with other toppings next time. Thank you.
So glad you loved it!! Welcome to the world of blended cottage cheese — it’s the best! 🙂
How many calories for a slice of this?
All nutrition information is in the recipe card! 🙂
Great recipe! Just curious, how would you recommend going about reheating the leftovers in the oven? Thanks!
Thank you! I’d start with 5 minutes at about 400, but keep a watch on it. You’re just looking for it to heat through again 🙂
This was excellent! Very tasty. You can do many things with this recipe. .
Oh my goodness!! This is the best recipe ever! Quick easy and delicious!! I used a bit of onion flakes with the spinach and a pinch of oregano and basil. Cheddar and Colby Jack cheese. Excellent!
I’m so glad you loved it as much as I do!! YAY!
This is amazing and I’ve made it so many times! My husband and son like it with leftover roasted potatoes and turkey breakfast sausage crumbles. My favorite so far is mushroom, asparagus, and goat cheese. We’ve done so many variations and all are great. I increase the eggs to 4 and use a large burrito tortilla and it makes enough to serve the three of us on the weekend.
I’ve made this one a few times. Love it!