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.

High Protein Quiche: 5 Powerful Ideas for a Better Breakfast

Name: High Protein Quiche: Easy Recipes for a Delicious, Healthy Meal
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Cuisine: American
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

Ingredients

Scale

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

Cook Mode Prevent your screen from going dark

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.

Author: Adam Moretti
Prep Time: 10 minutes
Cook Time: 40 minutes
Category: Breakfast
Method: Baked
Cuisine: American