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This simple Tortilla Quiche Bake is loaded with spinach, tomatoes and flavorful cheeses. With over 30 g of protein, this quick recipe is perfect for healthy breakfasts, lunches and meal prep.
Eggs for breakfast are my standard. If before I would start my day with a sweet meal like protein oatmeal or Greek yogurt pancakes, I’m now team savory. My weekly rotation includes scrambled cottage cheese eggs with protein bagels, and over-easy eggs on top of savory oats.
But hey, there’s a new favorite. This tortilla quiche bake with cottage cheese is my latest breakfast obsession. It tastes delicious and can be prepped ahead for busy mornings. Plus, it’s a complete meal packed with nutrients and vegetarian protein. No pastries full of trans fats, oils and refined flours, thanks.
Why you will love this recipe
- Quick and easy – The egg mixture is baked into a crispy tortilla. This means you won’t need to prep, roll and cook any crust. My recipe won’t take more than 25 minutes, baking time included.
- 30 g protein breakfast – As a nutrition coach and fitness chef, I always make sure my meals are balanced. This tortilla egg bake checks all the boxes: protein, complex carbs, healthy fats and veggies.
- Meal prep friendly – Bake your tortilla quiche ahead for busy mornings and lunches on the go. You can store it in the fridge, and then reheat for breakfast or for lunch at the office.
- Highly customizable – From extra veggies to meat and cheeses, there are so many ways to add your own touch. If cooking for a crowd or meal prepping, double or triple the recipe.
Ingredients
This simple recipes requires just a handful of pantry staples. Here’s all you need along with replacement options. You can find the precise quantities in the recipe card at the bottom.
- Medium wholewheat wrap – I used a 8 in (22 cm) tortilla wrap, whole-wheat for more fiber and nutrients. You can replace it with corn tortillas, protein tortillas, or low carb tortilla wraps like Carb Balance.
- Large eggs – You’ll need 2 large eggs or 3 medium eggs. For less fat and calories you can use 1 whole egg plus 2 egg whites.
- Cottage cheese – I recommend whole milk cottage cheese, small curd works best. As it’s baked with eggs and veggies, you won’t feel neither its taste nor texture. It can be replaced with ricotta, cream cheese, or my dairy-free cottage cheese.
- Shredded cheese – For the best tortilla quiche bake, use a flavorful cheese like shredded cheddar, mozzarella, jack pepper, Mexican blend cheese, Parmesan or dairy-free options. Crumbled feta cheese works too.
- Vegetables – I went for fresh spinach, diced tomatoes and sliced onion. Feel free to add other veggies like red bell pepper, mushrooms, broccolini or sun-dried tomatoes.
- Seasonings – Salt and black pepper are essential. But you can also add Italian seasonings, garlic powder, chili flakes, or Italian peperoncino.
How to make tortilla quiche bake
- Prep equipment. Preheat the oven to 375°F (190°C) and line a round 6 in (15 cm) baking pan with parchment paper.
- Prep the crust. Press the tortilla in the baking pan, ensuring it covers the round dish.
- Mix the filling. In a medium bowl, beat eggs with cottage cheese, shredded cheese, seasonings, salt and pepper to taste. Stir in the vegetables.
- Fill the tortilla. Pour the egg mixture into the tortilla, then sprinkle the top with more shredded cheddar. Make sure you leave some space at the top, as the eggs rise while baking.
- Bake the quiche. Bake in the medium rack of a hot oven for 20-25 minutes. It’s ready when the egg bake is just set and no more jiggly.
- Let it cool. Carefully remove from the oven, then let cool for at least 5 minutes. Slice it into quarters and enjoy.
Recipe variations
- With meat – Stir in the eggs diced bacon, cooked ground turkey, sliced ham, chopped sausage or Beyond Meat.
- Extra veggies – Amp up flavors and colors with mushrooms, red bell pepper, thinly sliced zucchini, broccolini, asparagus or arugula. Just make sure they’re fast cooking vegetables with low water content.
- No cottage cheese – If you’re not a fan, swap cottage cheese for whole-milk ricotta, cream cheese like Philadelphia, or plain Greek yogurt. Blended tofu is a great plant based alternative.
- Air fryer – Preheat your air fryer, then bake the tortilla quiche at 325°F (160°C) for about 15 minutes. It’s ready when no more wet and jiggly inside.
- Low carb – For a keto tortilla quiche, bake the egg mixture in a low carb wrap like Carb Balance.
Success tips
- Pre-bake the tortilla – Baking the wrap at 350°F (180°C) for 2-3 minutes before filling ensures the bottom doesn’t get soft. It’s completely optional, though.
- Leave some space at the top – Make sure you don’t overfill the tortilla crust, as the eggs tend to rise while baking. This also creates a crispy border, similar to the original crust.
- Adjust baking time – A larger baking pan requires less cooking time, a smaller pan requires more. This tortilla quiche should be baked at 375°F for 20-25 minutes. It’s ready when the egg filling is no more wet and jiggly.
- Double the recipe – If you’re cooking for more people or if meal prepping, double or triple the ingredients as needed. You can place multiple tortillas at the bottom of a larger baking dish, overlapping them to create a crust.
Bonus tip if you’re lazy (like me). Instead of beating the egg mixture in a separate bowl, mix it directly inside the tortilla wrap. I often do so, as it saves prepping and cleaning time. Just be sure to not break your tortilla with the fork.
How to meal prep and store
This dish is perfect for your weekly meal prep. Once baked, let it cool completely on the kitchen counter. Slice it into quarters, then place in an airtight food container. Store leftovers in the fridge for up to 4 days, then warm them up in hot oven or air fryer for 3-5 minutes. If you’re in a rush, microwave it for 30-45 seconds.
For a longer storage, pack the quiche in a freezer safe container with lid or in zipper bags and freeze for up to 3 months. Bake from frozen at 350°F (180°C) for about 10 minutes, no thawing is necessary.
Serving ideas
This high protein tortilla quiche makes a complete meal on its own. But for a more satisfying breakfast or lunch, you can pair it with a side of vegetables and extra protein. It goes well with a creamy broccoli salad, crispy air fryer Brussels sprouts, or roasted cauliflower. In the morning you can enjoy it with turkey sausages, hash browns and baked beans for a British breakfast.
For extra protein, serve it with a couple of hard boiled eggs, a light egg white omelette, more cottage cheese, or breakfast sausages.
Frequently asked questions
Yes, you can substitute it ricotta cheese, cream cheese, plain full fat Greek yogurt or blended tofu.
You can replace 1 whole egg with 2 egg whites, although the quiche won’t be as flavorful and satisfying. Using only egg whites is not recommended.
Absolutely. You can cook this tortilla quiche in the air fryer at 325°F (160°C) for about 15 minutes. Just make sure to use a baking dish that fits inside the basket.
The entire quiche has 404 calories, 31 g of protein, 28 g of carbohydrates and 20 g of fat. Please note that these nutritional values are approximations, and they may change based on brands/ingredients used.
More healthy recipes with eggs
- Egg white bites
- Egg white frittata
- Egg white omelette
- Starbucks egg bites
- Cottage cheese eggs scramble
- High protein cottage cheese pancakes
Tortilla Quiche Bake
Ingredients
- 1 medium whole-wheat tortilla, 8 inches (21 cm)
- 2 large eggs, or 3 medium eggs
- ¼ cup (60 g) cottage cheese, full-fat recommended
- 2 tbsp shredded cheese, cheddar, mozzarella or jack pepper
- ⅓ tsp Italian seasonings, optional
- salt and pepper, to taste
- ½ cup chopped spinach
- ¼ cup diced tomatoes, or red bell pepper
- ¼ onion, thinly sliced
Instructions
- Preheat the oven to 375°F (190°C) and line a round 6-in (15 cm) baking pan with parchment paper.
- Press the tortilla in the baking pan, ensuring it covers the round dish.
- In a medium bowl, beat eggs with cottage cheese, shredded cheese, seasonings, salt and pepper to taste. Stir in the vegetables.
- Pour the egg mixture into the tortilla, then sprinkle the top with more shredded cheddar. Make sure you leave some space at the top, as the eggs rise while baking.
- Bake in the medium rack of a hot oven for 20-25 minutes. The tortilla quiche is ready when the egg bake is just set and no more jiggly.
- Carefully remove from the oven, then let cool for at least 5 minutes. Slice it into quarters and enjoy.
Video
Notes
- To store: Let cool, then place leftovers in an airtight food container. Refrigerate for up to 4 days.
- To freeze: Once cool, transfer to a freezer safe container and freeze for up to 3 months.
- To reheat: Reheat leftovers in hot oven or in the air fryer for about 10 minutes. There is no need to thaw it ahead.
I LOVE this recipe! As an egg fan, this is a very tasty and healthy way to make a quiche equivalent. I did mine without the tortilla and kept everything else the same and I’ll be making this one again and again.
Hey Ashley,
thanks a lot for your kind feedback! I am so happy you liked my easy quiche recipe with eggs and cottage cheese. Your comment made my day!
Best,
Matteo
Its amazing this tortilla quiche!👏🏼
Hey Lisa,
thanks for your comment! I am so happy you liked my simple cottage cheese quiche made with a tortilla.
Best,
Matteo