Growing up in Santa Barbara, I spent many weekends perched on a kitchen stool next to my mother, cracking eggs and layering vegetables into pie crusts. Our kitchen smelled of rosemary and olive oil, and nothing felt more comforting than slicing into a warm, savory quiche. But as I got older and studied nutrition, I started reimagining those childhood favorites with more health-conscious tweaks. That’s how I landed on the magic of a high protein quiche—a dish that keeps the flavor, satisfies longer, and supports real nutritional goals.
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High Protein Quiche: Easy Recipes for a Delicious, Healthy Meal
A protein-packed crustless quiche made with cottage cheese, spinach, eggs, and turkey bacon—perfect for meal prep or a healthy brunch.
- Total Time: 50 minutes
- Yield: 6 slices
Ingredients
6 large eggs
1 cup low-fat cottage cheese
1/2 cup shredded mozzarella
1 cup fresh spinach, chopped
1/2 cup diced turkey bacon
1/4 cup scallions, chopped
1/2 tsp garlic powder
Salt and pepper to taste
Avocado oil spray
Instructions
1. Preheat oven to 375°F and grease a 9-inch pie dish with avocado oil spray.
2. Whisk eggs and cottage cheese until smooth.
3. Fold in spinach, turkey bacon, mozzarella, and scallions. Season with garlic powder, salt, and pepper.
4. Pour into prepared dish and smooth the top.
5. Bake for 35–40 minutes until golden and set.
6. Cool slightly before slicing and serving.
Notes
Make it vegetarian by skipping the bacon and adding sautéed mushrooms or white beans.
Keeps well refrigerated for 4–5 days.
Each slice provides approximately 15–18g protein.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: American
In this guide, we’re digging into why protein matters in quiche, how to make it even more filling, a few of my favorite high protein versions, and answers to your top questions about making this breakfast classic better for you.
Table of Contents
Why Choose a High Protein Quiche
The appeal of high protein quiche
If you’re aiming for meals that help you stay energized and full without sacrificing flavor, a high protein quiche hits all the marks. Unlike sugar-heavy breakfasts that spike and crash your energy, protein helps stabilize blood sugar, supports muscle maintenance, and keeps you satisfied longer. A protein-rich quiche isn’t just a weekend brunch treat—it’s a meal-prep hero that can power you through busy mornings.
Some of the most beloved high protein quiche recipes today skip the crust entirely or lean into clever swaps. The broccoli and white bean quiche featured on EatingWell boasts 21 grams of protein per slice, and uses pureed white beans to sneak in plant-based power. Meanwhile, my own twist involves using cottage cheese—something we already love in these high-protein egg bites—to bump up protein while keeping things creamy.
Health benefits packing protein in meals
The benefits of protein aren’t hype. Studies consistently show high protein diets can aid in weight management, reduce cravings, and support metabolic health. What’s great about a quiche is how easily you can pack in both animal and plant proteins, mix in antioxidant-rich veggies, and even adapt to gluten-free or low-carb preferences.
I often recommend my readers start by trying a crustless version first. It’s simpler, faster, and skips the refined carbs, which makes room for more nutrient-dense fillings like lean meats or legumes. If you’re into low-fuss prep, pair this idea with our easy chicken pot pie meal prep for a week’s worth of savory, wholesome meals.
Whether you’re feeding a family, watching your macros, or just looking to clean up your breakfast routine, quiche can be so much more than eggs and cheese. Up next, I’ll walk you through exactly how to boost the protein in your own quiche—deliciously.
How to Make Your Quiche Higher in Protein
Ingredient swaps & mix-ins
The beauty of quiche is how forgiving it is—just a few smart swaps and add-ins can take your basic egg pie from light snack to protein powerhouse. Start with your base: instead of just eggs and milk, blend in a cup of cottage cheese or Greek yogurt. Cottage cheese is especially handy—it blends smooth and adds around 25 grams of protein per cup without changing the flavor. I use this trick in my air fryer egg bites and it works just as well in quiche.
Looking to boost even more? Stir in beans like white cannellini or black beans. They blend surprisingly well with eggs and give a subtle creaminess while adding fiber and protein. One of the top-rated recipes on EatingWell does exactly this with broccoli and white beans, clocking in at 21 grams of protein per slice.
Lean meats can double down on the protein boost. Diced turkey sausage, leftover rotisserie chicken, or even ground turkey make great additions. For a heartier approach, try what Amee’s Savory Dish calls a “cheeseburger quiche,” made with a meat crust instead of pastry, pushing protein over 30 grams per serving (ameessavorydish.com). And don’t forget veggies—spinach, bell peppers, and mushrooms not only bring texture and nutrients, but they make your quiche more satisfying visually and nutritionally.
Crust-less & alternative crust methods
Going crustless doesn’t mean going bland. In fact, a crustless quiche is often the easiest path to higher protein because you skip the carb-heavy shell and focus entirely on the filling. I frequently prepare my egg bite variations this way, using muffin tins or small casserole dishes for portion control and portability.
But if you miss the structure of a crust, try using high-fiber tortillas or thin-sliced sweet potatoes as a base. Teri-Ann Carty’s tortilla-crusted quiche is a fun, pan-friendly version that adds crunch without the heaviness of pastry (terianncarty.com).
You can also experiment with phyllo dough if you’re after something crisp and light. Kalejunkie’s veggie-packed version uses phyllo in a high protein build that includes cottage cheese, eggs, and colorful vegetables. It’s the perfect compromise between comfort and wellness.
If you’re into meal-prep style recipes, combining these crustless versions with our slow cooker chicken pot pie soup can give your weekly menu balance—one creamy and hot, one sliceable and sturdy. That’s smart cooking that feels good.
Protein-Rich Quiche Recipes You’ll Love
Cottage cheese quiche (crust & crustless)
If there’s one game-changing ingredient for protein-rich quiche, it’s cottage cheese. It blends easily, delivers a creamy texture, and packs a serious protein punch. My go-to version combines eggs, reduced-fat cottage cheese, scallions, and a bit of shredded cheddar or feta. Add turkey bacon or diced chicken for an extra lift. One slice lands at around 15 grams of protein—and tastes indulgent without the guilt.
A great inspiration is the cottage cheese quiche from Eating Bird Food. She uses turkey bacon and scallions baked in a pie crust, but you can easily adapt it to a crustless style or use a high-fiber wrap as a shell. It’s a perfect fit for brunch spreads or high-protein lunches.
For quick meal prep, I make mini versions in muffin tins—like my air fryer egg bites—which store well and reheat beautifully. Pair with a fresh side like our ribbon carrot salad for a balanced plate that feels like something from a cafe.
Cheeseburger or veggie phyllo quiche
Looking for a heartier, bolder flavor? The cheeseburger quiche from Amee’s Savory Dish skips crust altogether and uses a seasoned ground beef base. It’s genius for keto eaters and delivers a satisfying 30 grams of protein per serving. Add in a few pickles, mustard, and tomatoes, and you’ve got all the cheeseburger comfort—just fork-ready.
For a lighter option, Kalejunkie’s mixed veggie phyllo quiche is layered with color and flavor. Eggs, spinach, onions, and cottage cheese get wrapped in flaky phyllo sheets, giving you crunch and softness in each bite. It’s elegant enough for entertaining and nourishing enough for weekday meals.
Pair these with comfort-focused dishes like our chicken pot pie in slow cooker or crockpot chicken pot pie for a cozy, high-protein dinner rotation.
How much protein is in a quiche?
The protein in a quiche can vary widely depending on ingredients. A basic quiche made with eggs and cheese offers about 10–12 grams of protein per slice. But when you start layering in smart additions—like cottage cheese, beans, or lean meats—that number climbs significantly. For instance, the broccoli and white bean quiche featured on EatingWell hits 21 grams per slice. A meat-crusted cheeseburger version pushes it to 30 grams, as seen in Amee’s Savory Dish.
My go-to crustless cottage cheese and turkey bacon quiche delivers around 15 grams per serving. Add a few extra egg whites, and you’re looking at an easy 18+ grams—without adding many calories.
FAQs about High Protein Quiche
How to make quiche higher protein?
The key is in the base. Use whole eggs mixed with extra egg whites, swap in cottage cheese or Greek yogurt, and layer in cooked lean meats or beans. Going crustless frees up room for more filling and keeps the focus on nutrients. Our egg bite variations show how flexible the formula can be.
Is quiche good for protein?
Yes—especially when you build it with intention. Standard quiche offers modest protein, but by choosing high-protein add-ins, it becomes a balanced, filling meal that supports muscle repair and satiety. We love pairing it with our chicken apple sausage air fryer recipe for a high-protein breakfast combo.
How much protein is in a quiche?
Typical slices offer 10–15 grams, but high-protein versions range from 20 to 30 grams depending on ingredients. Focus on your protein-rich base and portion size.
Is crustless quiche high in protein?
Absolutely. Crustless quiche eliminates the low-protein pastry layer and lets you double down on protein-rich fillings. Healthy Foodie Girl’s crustless version with cottage cheese and eggs is a great template, and it’s naturally lower in carbs too.
Conclusion ‘ High Protein Quiche ‘
You don’t have to choose between comfort and nutrition—especially when it comes to breakfast. A high protein quiche brings together the flavor of slow-simmered meals with the staying power of smart nutrition. Whether you go crustless, use a meat or phyllo base, or layer in beans and cottage cheese, you’ve got options that fit your lifestyle and fuel your day.
Try one of the protein-packed recipes featured above, or build your own with inspiration from our high protein egg bites meal prep or crockpot-friendly chicken pot pie. Because eating well should always taste this good.