Tortilla Quiche Recipe
A quick and healthy lunch option. The tortilla quiche is filled with 37g of protein, a vegetarian and fibre-rich whole wheat tortilla, and a delicious, tasty filling. Ideal for those who want to lose weight and are completely vegetarian.
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
Blend cottage cheese and eggs until smooth to create the perfect creamy filling.
Choose whole wheat tortillas for a boost in the amount of fibre.
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.