The Best Tortilla Quiche (2024)

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by Miranda Galati, MHSc, RD on April 5, 2024

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

published on Apr 5, 2024

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