Table of Contents
Introduction:
If you’re looking for something quick, healthy nut, nutritious, packed, and loaded with protein, look no further than the Tortilla Quiche recipe. With a wealth of essential nutrients, this recipe is ideal for those on a journey to lose weight or seeking a delicious and healthy lunch. The combination of Whole wheat tortilla, soft cottage cheese, eggs, and your choice of fresh vegetables makes a tasty meal for your health.
Tortilla Quiche Recipe is a versatile and simple-to-cook dish made within a few steps. It doesn’t matter if you’re a working professional or a student who is always on the move or likes healthy, delicious meals. This recipe is sure to become your preferred lunch option. It’s a delightful and healthy quiche made of tortillas that fill you up and provide a dose of vegetarian protein.
It’s not just delicious. It’s also tasty, but the Tortilla Quiche Recipe can be modified. You can include your preferred vegetables, change the seasoning to suit your taste, and even change the ingredients according to your diet preferences. The best part is that it’s a vegetarian meal that the entire family will be happy!
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Recipe Card
Tortilla Quiche Recipe
Equipment
- Blender, food processor
- Non-stick skillet
- Pie dish or quiche pan
- Baking sheets or oven-safe dishes
Ingredients
- 1 whole tortilla of wheat
- 3 large eggs
- ¼ cup low-fat cottage cheese
- ¼ teaspoon salt
- ¼ teaspoon garlic powder
- ⅛ tsp cayenne pepper
- Black pepper for taste
- ½ cup chopped vegetables of your selection e.g. baby bell peppers, spinach, onions
- ⅓ cup cheese that is shredded and of preference e.g. Mix of Tex-Mex cheese, cheddar or mozzarella
Instructions
- The oven should be heated to 375 degrees (190degC).Blend the cottage cheese and eggs in a food processor or blender until smooth. Add salt, cayenne, and black pepper and blend once more.
- In a non-stick pan, heat the skillet to medium-high temperature. Put the entire wheat tortilla into the hot skillet. Cook for about 1-2 minutes per side until lightly toasted. Take it out of the skillet and place aside.
- In the same pan, cook the chopped vegetables until soft, around 5-7 minutes.
- Spread the tortilla on an oven-proof pie dish or quiche pan. Sprinkle the sauteed vegetables on top.
- Pour the cottage cheese and egg combination over the tortilla along with vegetables. Then, top with the cheese that you have shredded.
- Bake for 15 minutes until the middle has set and the pan is slightly golden.Allow the quiche to cool for 5 minutes before cutting and serving.
Notes
Recipe Name: Tortilla Quiche Recipe
Description: A quick and healthy lunch option. The tortilla quiche is filled with 37g of protein, a vegetarian and fiber-rich whole wheat tortilla, and a delicious, tasty filling. Ideal for those who want to lose weight and are completely vegetarian!
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- The Prep Time: 10 minutes
- Cook Time: 20 minutes
- The Total Time: 30 minutes
- Servings: 2
- Calories: 501 kcal
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Ingredients List:
- 1 whole tortilla of wheat
- 3 large eggs
- 1/4 cup low-fat cottage cheese
- 1/4 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/8 tsp cayenne pepper
- Black pepper for taste
- 1/2 cup chopped vegetables of your selection (e.g., baby bell peppers, spinach, onions)
- 1/3 cup cheese that is shredded and of preference (e.g., Mix of Tex-Mex cheese, cheddar, or mozzarella)
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Instructions:
- The oven should be heated to 375 degrees (190degC). Blend the cottage cheese and eggs in a food processor or blender until smooth. Add salt, cayenne, and black pepper and blend once more.
- In a non-stick pan, heat the skillet to medium-high temperature. Put the entire wheat tortilla into the hot skillet. Cook for about 1-2 minutes per side until lightly toasted. Take it out of the skillet and place aside.
- In the same pan, cook the chopped vegetables until soft, around 5-7 minutes.
- Spread the tortilla on an oven-proof pie dish or quiche pan. Sprinkle the sauteed vegetables on top.
- Pour the cottage cheese and egg combination over the tortilla along with vegetables. Then, top with the cheese that you have shredded.
- Bake for 15 minutes until the middle has set and the pan is slightly golden. Allow the quiche to cool for 5 minutes before cutting and serving.
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Notes:
- Blend cottage cheese and eggs until smooth to create the perfect creamy filling.
- Choose whole wheat tortillas for a boost in the amount of fiber.
- The cooking time you set will depend on the size of your pan.
- The quiche should be chilled for five minutes before cutting to prevent crumbling.
- You can make the quiche ahead of time and then keep it in the fridge for up to 3 days in the refrigerator.
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Nutrition Information (per serving):
- Serving Size: 1 quiche
- Calories: 501 kcal
- Carbohydrates: 27g
- Protein: 37g
- Fat: 27g
- Saturated Fat: 12g
- Polyunsaturated Fat: 3g
- Monounsaturated Fat: 8g
- Trans Fat: 0.1g
- Cholesterol: 529mg
- Sodium: 1523mg
- Potassium: 351mg
- Fiber: 3g
- Sugar: 5g
- Vitamin A: 2389 IU
- Vitamin C: 4mg
- Calcium: 453mg
- Iron: 4mg
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Required Tools for Tortilla Quiche Recipe
- Blender, food processor
- Non-stick skillet
- Pie dish or quiche pan
- Baking sheets or oven-safe dishes
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Why You’ll Love This Recipe
- Quick and Easy: Making the Tortilla Quiche recipe within 30 minutes is possible. With only a handful of ingredients, you can make a wholesome meal that’s nutritious and flavored.
- High in protein, with 37g of protein in each serving, this meal is great for those who want to boost their protein consumption, especially vegetarians.
- Great For Weight Loss: thanks to its well-balanced ingredients and healthy ingredients, this delicious and healthy quiche made of tortillas is a fantastic choice for anyone who wants to lose weight and still enjoy tasty meals.
- The appeal of the Tortilla Quiche Recipe is that it’s easy to change the ingredients to meet your preferences or dietary requirements. This makes it a flexible recipe that is suitable for all.
- Meat-Free: Perfect for vegetarians or those looking for a meal that is not meat-free, the quiche offers all the nutrients you need without Meat.
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Key Ingredients and Substitutions
- Whole Wheat Tortilla can make the fiber-rich basis for this quiche. However, if you’re not a big lover of whole wheat tortillas, it is possible to choose white tortillas.
- Eggs are the basis of quiche filling, which provides protein and a solid structure. If you’re looking for a plant-based recipe, you can use an egg made of flax or chickpea flour for the batter.
- Cottage cheese with low-fat content is a fantastic option for adding creaminess without excessive calories. For a dairy-free option, you can try cashew cream or silken tofu instead.
- Vegetables The great thing about this quiche is the ability to alter the vegetables to suit your taste. For different flavors and textures, you can use spinach, mushrooms, bell peppers, and zucchini.
- Cheese Shredded is a wonderful, creamy cheese topping for the quiche. You can choose any cheese you like; however, try low-fat and dairy-free cheese for better health.
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How to Make Tortilla Quiche Recipe (Step-by-Step)
Step 1: Preheat Your Oven
Preheat the oven to 375 degrees F (190 degrees C). The oven will reach the ideal temperature while you prepare your ingredients.
Step 2: Prepare the Egg Mixture
In a food processor or blender, add the eggs and cottage cheese. Then, blend until it is smooth and silky. Add salt, cayenne pepper, garlic powder, and black pepper until completely combined. This ensures that the filling is creamy and delicious.
Step 3: Toast the Tortilla
In a large non-stick skillet, cook at medium-high temperature. Place all the wheat tortillas and fry for about 1-2 minutes per side until lightly toasty. This adds a bit of crunch to the tortilla and helps it keep its shape after filling with egg mixture.
Step 4: Saute the Veggies
In the same pan, saute your vegetables until they’re soft, approximately 7 to 7 minutes. In the case of spinach, it’ll take only about a minute or so to turn wilted, but other vegetables, such as peppers or onions, might require a little longer.
Step 5: Assemble the Quiche
Spread the toasted tortilla into its pie dish or a quiche pan. Distribute the sauteed vegetables evenly over the tortilla. Serve the egg with creamy cottage cheese over the veggies and finish with shredded cheese.
Step 6: Bake the Quiche
Put the dish into the oven to bake for about 15 minutes to ensure the middle has set while the crust is golden. The quiche can be checked by gently shaking the pan. If the center of the quiche is not squishy and doesn’t jiggle, it’s done.
Step 7: Cool and Serve
After the quiche has been cooked, let it cool for 5 minutes before cutting. This will help the quiche to set properly and allow it to cut without breaking.
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Expert Tips for Success
- Blend thoroughly. Mix the cottage cheese and eggs well to make the perfect creamy filling. This ensures that the quiche’s texture is smooth and not gummy.
- Make use of a non-stick pan when toasting tortillas and sautéing vegetables. A non-stick pan can make the process much easier and prevent sticking.
- Check the center. If unsure whether the quiche has been cooked, shake the pan gently. If the center of the quiche is firm and doesn’t move, it’s time to take it out of the oven.
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Variations and Customizations
- Vegan Alternative For a vegan version, replace the eggs with chickpea flour. (mix chickpea flour and some water as well as seasonings) and substitute cashew cream or silken soup in place of cottage cheese.
- Spicy Kick: Add a little diced jalapeno or a dusting of chili flakes to give an additional punch.
- Incorporate Meat: If you’re eating Meat, add cooked bacon, chicken, and sausage to this quiche to boost your protein.
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Storage and Reheating Instructions
- Storage Reserve any quiche left over within an airtight dish in the refrigerator for up to 3 days.
- Reheating to reheat: place a piece of the quiche into a microwave and cook for 30- 60 seconds, or warm by baking at 350°F (175degC) for approximately 10 minutes, until warmed up.
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Serving Suggestions
Serve this Tortilla Quiche recipe with fresh salads, roasted vegetables, and a light soup for a balanced meal. It can also be served with a scoop of salsa or sour cream to add flavor.
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Frequently Asked Questions (FAQs)
Q: Can I use a white tortilla instead or whole grain?
A: Yes, you can! White tortillas work equally well for a Tortilla Quiche recipe. However, whole wheat tortillas provide an additional protein and fiber source and are an ideal choice for those who want to eat healthier, particularly if you’re looking to boost the intake of nutrients.
Q: Can I prepare the Tortilla Quiche ahead of time?
A: Yes, you can! This Tortilla Quiche can be made in advance and stored in the fridge for up to three days. It’s a great option for meal prep, and you can reheat it when you’re ready to serve.
Q: Can I customize the vegetables used in the Tortilla Quiche?
A: Absolutely! Feel free to use any vegetables you like or have on hand. Common options include spinach, bell peppers, onions, and zucchini. Customize the filling to your taste and enjoy a delicious variation each time you make it.
Q: Can I use a non-dairy cheese alternative for the Tortilla Quiche?
A: You can use a non-dairy cheese alternative instead of regular cheese. Look for a plant-based cheese that melts well to get the best results in terms of texture and flavor.
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Related Recipes
If you enjoyed the recipe for this Tortilla Quiche Recipe, you might also love the following:
- Veggie Frittata: A similar egg-based dish that is stuffed with colorful vegetables.
- Quiche Lorraine: The classic quiche topped with cheese and bacon for an enticing snack.
- Spinach and mushroom omelets are protein-rich meals ideal for breakfast or lunch.
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Conclusion
Its Tortilla Quiche Recipe is an excellent choice for a fast, healthy, delicious, and satisfying meat-free meal. Suppose you’re on a vegetarian diet or want to explore something novel and exciting. In that case, this Quiche made with tortillas is the perfect choice for anyone looking for a delicious, protein-packed meal. This dish gives you two of the most delicious: easy to cook and tasty to eat.
The delicious and healthy Quiche made from tortillas isn’t only easy to prepare and packed with nutritious ingredients, making it a fantastic option to serve as a vegetarian lunch. With the protein from cottage cheese and eggs and the fiber content of whole-wheat tortillas, this dish is ideal for those who are keeping a healthy lifestyle or looking to shed some pounds. This delicious and versatile dish can be more appetized by altering the vegetables or including your favorite cheese. Additionally, it’s a good recipe for meal preparation. Make it in advance, and you’ll have a ready-to-eat dinner for the following days.
This Tortilla Quiche Recipe gives a healthy nutritional foundation with 37g of plant-based protein and other essential nutrients, and it keeps the calories manageable. It’s a filling and nutritious dish that doesn’t sacrifice taste. It is a must-have for those trying to nourish their bodies in a healthy, satisfying manner. Its flexibility and versatility make it a good choice for those trying new foods.
This taco quiche recipe is a hit if you’re looking for healthier options without losing the flavor or diversity. It doesn’t matter if you’re looking to be healthier, prefer a vegetarian meal, or want food that’s healthy and easy to make. This recipe is bound to be a hit on your daily menu. It is the perfect blend of taste, convenience, and nutrition.
Gather your ingredients and give the Tortilla Quiche Recipe today. It’s simple to prepare and packed with flavor. It will make you feel happy and refreshed. In just a few steps, you’ll enjoy food that satisfies the nutritional requirements of your diet and will exceed your taste expectations. It won’t disappoint!