High Protein Crustless Quiche

Description

High Protein Crustless Quiche is a fluffy, cheesy, and nutrient-dense dish made with eggs, cottage cheese, lean turkey, and colourful vegetables. Unlike traditional quiche, this version skips the pastry crust, reducing carbohydrates while significantly increasing protein. Every slice is packed with creamy texture, savoury flavours, and wholesome ingredients that keep you satisfied and energised for hours.

Perfect for breakfast, brunch, lunch, or meal prep, this protein-rich quiche is easy to prepare and can be enjoyed warm or cold. The combination of eggs, cottage cheese, and turkey creates a delicious meal that supports muscle recovery, healthy eating, and weight management. Whether you’re following a high-protein lifestyle or simply looking for a nutritious family meal, this crustless quiche is a fantastic option.

Servings

Serves: 6 people

Preparation Time: 15 minutes
Cooking Time: 35 minutes
Total Time: 50 minutes

Ingredients

8 large eggs
1 cup low-fat cottage cheese
½ cup Greek yogurt
1 cup shredded reduced-fat cheddar cheese
1 cup cooked lean turkey or chicken breast, diced
2 cups fresh spinach, chopped
1 red bell pepper, diced
½ cup mushrooms, sliced
1 small onion, finely diced
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon dried oregano
½ teaspoon paprika
Salt and black pepper to taste
Fresh chives or parsley for garnish

Instructions

Step 1: Prepare the Oven

Preheat oven to 375°F (190°C).

Lightly grease a 9-inch pie dish or baking dish.

Step 2: Cook the Vegetables

Heat olive oil in a skillet over medium heat.

Add onions and mushrooms and cook for 4–5 minutes.

Stir in bell peppers and spinach and cook until the spinach wilts.

Remove from heat.

Step 3: Prepare the Egg Mixture

In a large bowl, whisk together eggs, cottage cheese, Greek yoghurt, garlic powder, oregano, paprika, salt, and black pepper.

Stir in cheddar cheese and diced turkey.

Step 4: Assemble

Spread the cooked vegetables evenly into the prepared baking dish.

Pour the egg mixture over the vegetables and gently stir.

Step 5: Bake

Bake for 30–35 minutes, or until the centre is set and the top is golden.

Allow the quiche to rest for 10 minutes before slicing.

Garnish with fresh herbs and serve.

Recipe Notes

Cottage cheese makes the quiche extra creamy and boosts protein.
Rotisserie chicken works perfectly as a substitute for turkey.
Add broccoli, zucchini, or kale for more nutrients.
The quiche tastes delicious both warm and cold.

Tips for Success

Sauté vegetables first to remove excess moisture.
Use full-fat cottage cheese for a creamier texture if desired.
Allow the quiche to cool slightly before cutting.
Do not overbake, as eggs can become rubbery.
Make individual muffin-sized quiches for meal prep.

Nutritional Information (Per Serving)

Calories: 260
Protein: 25g
Carbohydrates: 6g
Fat: 14g
Saturated Fat: 5g
Fiber: 1g
Sugar: 3g
Sodium: 410mg

Nutrition values are approximate and may vary depending on ingredients used.

Health Benefits

Excellent Source of Protein

Each serving contains approximately 25 grams of protein, helping support muscle growth and recovery.

Low in Carbohydrates

Without a crust, this recipe is naturally lower in carbs and suitable for many healthy eating plans.

Supports Weight Management

High-protein foods help increase satiety and reduce hunger.

Rich in Vitamins and Minerals

Spinach and peppers provide vitamins A, C, and K, along with antioxidants.

Supports Bone Health

Cottage cheese, yoghurt, and cheddar cheese provide calcium and phosphorus for strong bones.

Great for Meal Prep

This quiche stores well and provides a nutritious grab-and-go meal throughout the week.

Frequently Asked Questions (Q&A)

Q: Can I make this quiche ahead of time?
Yes. Store it in the refrigerator for up to 4 days.

Q: Can I freeze it?
Absolutely. Freeze individual slices for up to 2 months.

Q: Can I make it vegetarian?
Yes. Simply omit the turkey and add extra vegetables or black beans.

Q: Why is my quiche watery?
Vegetables release moisture, so sautéing them beforehand helps prevent excess liquid.

Q: Can I use egg whites only?
Yes. Substitute 8 eggs with 2 cups of egg whites for an even leaner option.

Q: What can I serve with high-protein crustless quiche?
Fresh fruit, green salad, roasted vegetables, or avocado slices pair beautifully.