This easy high protein quiche is the kind of recipe you’ll make once and keep on repeat. It’s hearty, flavorful, and simple enough for a no-stress breakfast, lunch, or dinner. You can bake it on Sunday and enjoy slices all week, or serve it warm to friends with a crisp salad.

No fancy tools or chef tricks required—just straightforward ingredients and a reliable method. If you want a balanced meal that actually keeps you full, this is it.

Why This Recipe Works

Protein-rich base: Eggs, Greek yogurt or cottage cheese, and lean meat give this quiche staying power without feeling heavy.
Creamy texture without cream: Blending yogurt or cottage cheese into the custard creates silky richness with fewer calories.
Make-ahead friendly: It reheats beautifully and holds its shape, making it perfect for meal prep.
Flexible add-ins: Use your favorite veggies and cheese. The method stays the same, so it’s easy to customize.
Crust or crustless: Choose a classic crust for a more traditional feel, or go crustless to keep carbs lower and prep faster.

What You’ll Need

8 large eggs
1 cup low-fat cottage cheese or plain Greek yogurt (both work; cottage cheese adds extra protein)
1/2 cup milk (dairy or unsweetened almond milk)
1 cup cooked lean protein (such as turkey sausage, diced chicken breast, or cooked turkey bacon)
1 cup shredded cheese (reduced-fat cheddar, mozzarella, or Swiss)
1 1/2 cups veggies (e.g., spinach, bell peppers, onions, mushrooms)
1 tablespoon olive oil (for sautéing veggies)
1 teaspoon salt, plus more to taste
1/2 teaspoon black pepper
1 teaspoon garlic powder or 2 minced garlic cloves
1/2 teaspoon smoked paprika (optional, for warmth)
1/4 teaspoon red pepper flakes (optional, for a hint of heat)
Fresh herbs like chives or parsley (optional)
1 unbaked 9-inch pie crust (optional; use if not making crustless)
Cooking spray or a little butter to grease the pan

How To Make My High Protein Quiche

Preheat the oven: Set to 375°F (190°C).
Grease a 9-inch pie dish or a similar baking dish. If using a crust, fit it into the dish and crimp the edges. Prick the base with a fork.
Blind bake the crust (optional but recommended): Bake the empty crust for 8–10 minutes to prevent sogginess.
Remove and set aside. If going crustless, skip this step.
Sauté the veggies: Heat olive oil in a skillet over medium. Add onions and peppers first, cook 3–4 minutes, then add mushrooms and cook until moisture evaporates.
Stir in spinach last until wilted. Season lightly with salt and pepper. Let cool slightly.
Prepare the protein: If using turkey sausage or bacon, cook and crumble.
If using chicken, dice it into small pieces. You want bite-sized bits that distribute evenly.
Blend the custard: In a blender or mixing bowl, combine eggs, cottage cheese or Greek yogurt, milk, salt, pepper, garlic, and paprika. Blend or whisk until smooth and frothy, about 20–30 seconds.
This step makes the quiche custardy and light.
Assemble: Scatter the cooked protein and veggies evenly in the dish. Sprinkle most of the shredded cheese over the top, reserving a small handful. Pour the egg mixture over everything.
Tap the dish gently to release air bubbles. Sprinkle the remaining cheese and herbs on top.
Bake: Place on the middle rack and bake 30–40 minutes, until the center is just set and the top is lightly golden. A knife inserted near the center should come out mostly clean with a slight wobble.
Rest and slice: Let the quiche cool for 10–15 minutes before slicing.
This helps it set up and slice cleanly.
Serve: Enjoy warm or at room temperature. Pair with a side salad or fresh fruit for a balanced meal.

How to Store

Refrigerate: Cool completely, then cover or store slices in airtight containers. Keep for up to 4 days.
Freeze: Wrap individual slices tightly in plastic, then in foil, or use freezer-safe containers.
Freeze up to 2 months.
Reheat: Warm slices in a 325°F (165°C) oven for 10–15 minutes, or microwave in short bursts until heated through. Avoid overcooking to keep it tender.

Health Benefits

High protein per serving: Eggs, cottage cheese or Greek yogurt, lean meat, and cheese combine to support muscle repair and steady energy.
Lower in carbs (especially crustless): Great for balanced eating without a blood sugar spike.
Rich in vitamins and minerals: Veggies bring fiber, vitamin C, folate, and antioxidants. Eggs add choline and B vitamins.
Satiety without heavy cream: The custard is creamy thanks to yogurt or cottage cheese, cutting back on saturated fat.

Common Mistakes to Avoid

Skipping the veggie sauté: Raw veggies release water and make the quiche watery.
Always sauté and let them cool slightly.
Overfilling the dish: Leave a little space at the top to prevent overflow. If your dish is shallow, hold back a bit of filling.
Overbaking: Baking too long leads to a rubbery texture. Pull it when the center is mostly set with a gentle jiggle.
Not seasoning enough: Eggs need salt.
Season the custard and taste the veggies as you go.
Skipping the rest time: Slicing immediately can cause a runny center. Resting helps it firm up.

Alternatives

Crustless option: Skip the crust and pour the filling into a greased dish. Bake as directed.
This trims calories and carbs.
Dairy-free: Use unsweetened almond or soy milk and a dairy-free yogurt. Choose a plant-based cheese or skip cheese and add extra protein like crumbled tofu or turkey.
Vegetarian: Omit the meat and double the veggies. Add extra cheese or use a higher-protein dairy like cottage cheese to keep protein high.
Different proteins: Try smoked salmon with dill, rotisserie chicken with sun-dried tomatoes, or lean ground turkey with cumin and roasted peppers.
Flavor twists: Add pesto and cherry tomatoes, or caramelized onions and goat cheese.
Spices like cumin, oregano, or Italian seasoning also work well.
Mini quiches: Pour into a greased muffin tin and bake 18–22 minutes. Great for grab-and-go meals.

FAQ’s For High Protein Quiche

How Much Protein Is In a Slice?

A typical slice from this recipe (1/6 of the quiche) can range from 18–28 grams of protein, depending on your meat and dairy choices. Cottage cheese and turkey sausage bump it higher; Greek yogurt and chicken keep it lean and steady.

Can I Make It the Night Before?

Yes. Assemble fully, cover, and refrigerate overnight. Bake straight from the fridge, adding 5–10 extra minutes to the cook time. Or bake it ahead and reheat slices as needed.

Why Is My Quiche Watery?

Usually it’s excess moisture from veggies or underbaking. Sauté vegetables until most moisture evaporates, and bake until the center is set with just a slight wobble. Let it rest before slicing.

Do I Need to Blind Bake the Crust?

It’s not mandatory, but it helps keep the bottom from getting soggy. A quick 8–10 minutes makes a noticeable difference, especially with juicy fillings.

Can I Use Egg Whites Only?

You can replace up to half the whole eggs with egg whites for a lighter option. Using all whites will be less rich and may be a bit drier. Add a touch more cheese or an extra tablespoon of olive oil for balance.

What’s the Best Cheese for High Protein?

Reduced-fat mozzarella and cheddar offer solid protein without too much fat. Cottage cheese in the custard is an easy way to boost protein without weighing things down.

How Do I Know When It’s Done?

Look for lightly golden edges and a center that’s set but still slightly jiggly. A knife near the center should come out mostly clean. If it’s very wet, give it a few more minutes.

In Conclusion

This easy high protein quiche fits right into a busy week. It’s simple to make, flexible with ingredients, and satisfying at any time of day.

With a few smart swaps—like yogurt or cottage cheese—you get a creamy texture and a strong protein boost without the heavy cream. Keep this method handy, change up the fillings, and you’ll always have a reliable, delicious meal ready to go.