A high protein quiche is one of the easiest ways to turn eggs into a make-ahead breakfast that is substantial enough for lunch too. This version is crustless and combines whole eggs, egg whites, cottage cheese, mozzarella, spinach, scallions, and turkey bacon in one simple bake.
The cottage cheese blends into the egg mixture instead of leaving large curds, while the extra egg whites raise the protein without making the quiche heavy. The finished slices are tender in the center, lightly golden around the edges, and sturdy enough to refrigerate for meal prep.
If you want more protein-forward meal ideas beyond breakfast, start with our High Protein Foods guide.
Table of Contents
Why This High Protein Quiche Works
This recipe is intentionally simple. It uses familiar ingredients and a crustless format so the egg filling stays the focus.
Whole eggs provide structure and richness. They help the quiche set while keeping the texture tender rather than rubbery.
Egg whites raise the protein. They add volume and protein without requiring protein powder or unusual ingredients.
Cottage cheese keeps the filling creamy. Blending it with the eggs distributes it evenly through the quiche.
Mozzarella adds mild flavor and a lightly browned top. A modest amount is enough to make the slices feel cheesy without overwhelming the egg base.
Spinach and scallions add color and freshness. They also keep the filling from tasting one-dimensional.
Turkey bacon adds a smoky, savory note. Cook it first so excess moisture does not dilute the custard.
Use 8 large eggs plus 1 1/2 cups liquid egg whites. The whole eggs give the quiche enough fat and emulsifiers for a smooth custard, while the egg whites increase the protein and keep the filling light.
Carton egg whites are convenient because they are easy to measure. Shake the carton before measuring so the liquid is evenly mixed.
Cottage Cheese
Use 1 1/2 cups of 2% cottage cheese. Blend it with the eggs and egg whites until mostly smooth. Small curds are fine, but blending prevents large pockets of cottage cheese in the finished slice.
Cottage cheese brands vary in sodium and moisture. A wetter cottage cheese can make the quiche take a few minutes longer to set.
Mozzarella
Part-skim, low-moisture mozzarella melts evenly and adds protein without releasing as much water as fresh mozzarella. Reserve a small handful for the top so the surface browns lightly.
Spinach
Two packed cups of fresh baby spinach wilt down quickly. Chop it roughly before adding it to the pan. Cooking the spinach first removes excess moisture that would otherwise collect in the quiche.
Turkey Bacon
Use about 1/2 cup diced cooked turkey bacon. Cook it before it goes into the filling. If gluten is a concern, check the package because seasonings and processing vary by brand.
Scallions and Seasoning
Scallions give the quiche a mild onion flavor without needing a long sauté. Garlic powder, black pepper, and a small amount of salt finish the filling. Taste the cooked turkey bacon and cheese before adding extra salt because both can already be salty.
A crustless high protein quiche with whole eggs, egg whites, cottage cheese, spinach, mozzarella, scallions, and turkey bacon. The filling bakes tender and sliceable for an easy make-ahead breakfast or lunch.
Total Time:55 minutes
Yield:6 slices
Ingredients
Scale
8 large eggs
1 1/2 cups liquid egg whites
1 1/2 cups 2% cottage cheese
1/2 cup shredded part-skim low-moisture mozzarella cheese, divided
2 packed cups fresh baby spinach, roughly chopped
1/2 cup diced cooked turkey bacon
1/3 cup sliced scallions
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 teaspoon fine salt, or less to taste
Nonstick cooking spray or 1 teaspoon olive oil for the dish
Instructions
Preheat the oven to 375°F. Lightly coat a deep 10-inch pie dish with cooking spray or a thin layer of oil.
Cook the diced turkey bacon in a skillet over medium heat until warmed through and lightly browned. Transfer it to a plate.
Add the spinach to the skillet and cook for 1 to 2 minutes, until wilted. Cool briefly, then press out any obvious excess moisture.
Add the eggs, egg whites, cottage cheese, garlic powder, black pepper, and salt to a blender. Blend for 20 to 30 seconds, until mostly smooth.
Scatter the turkey bacon, spinach, scallions, and most of the mozzarella evenly in the prepared dish. Pour the egg mixture over the fillings and gently distribute everything with a fork. Top with the remaining mozzarella.
Bake for 35 to 45 minutes, until the edges are set and the center reaches 160°F on a food thermometer.
Let the quiche rest for 10 minutes before slicing into 6 servings.
Notes
Cook and drain high-moisture vegetables before adding them so the crustless quiche does not turn watery.
Cottage cheese and turkey bacon vary considerably in sodium; adjust added salt to the products you use.
For a vegetarian version, omit turkey bacon and substitute cooked mushrooms, broccoli, or roasted red peppers.
Refrigerate cooked quiche promptly and use within 3 to 4 days.
Reheat leftovers to 165°F.
Nutrition is an estimate and varies with brands and substitutions.
For a gluten-free version, use turkey bacon and any packaged seasonings labeled gluten-free.
Author:Adam Moretti
Prep Time:15 minutes
Cook Time:40 minutes
Category:Breakfast
Method:Oven
Cuisine:American
Diet:Gluten Free
How to Make High Protein Quiche
1. Heat the Oven and Prepare the Dish
Preheat the oven to 375°F. Lightly coat a deep 10-inch pie dish with cooking spray or a very thin layer of oil.
A deeper dish is useful because this recipe has more egg mixture than a traditional six-egg quiche. If your pie dish is shallow, use a 9-inch square baking dish instead.
2. Cook the Spinach and Turkey Bacon
Cook the diced turkey bacon in a skillet over medium heat until warmed through and lightly browned. Transfer it to a plate.
Add the chopped spinach to the same skillet and cook for 1 to 2 minutes, just until wilted. Let it cool briefly, then press out any obvious excess liquid with the back of a spoon or a clean paper towel.
Removing moisture here makes the biggest difference between a sliceable quiche and a watery one.
3. Blend the Egg Base
Add the whole eggs, egg whites, cottage cheese, garlic powder, black pepper, and salt to a blender. Blend for about 20 to 30 seconds, until the cottage cheese is mostly smooth and the mixture looks uniform.
Do not blend for several minutes. Too much air can make the quiche puff dramatically in the oven and then collapse as it cools.
4. Add the Fillings
Scatter the cooked turkey bacon, spinach, scallions, and most of the mozzarella evenly in the prepared dish.
Pour the egg mixture over the fillings. Use a fork to gently move the solids around so they are distributed from edge to edge. Sprinkle the remaining mozzarella over the top.
5. Bake Until the Center Is Set
Bake for 35 to 45 minutes. The outer edge should be set and lightly golden, while the center should no longer look liquid when the dish is gently moved.
For food safety, USDA guidance for egg dishes recommends cooking the center to 160°F. Use an instant-read thermometer in the middle rather than judging doneness by color alone.
6. Rest Before Slicing
Let the quiche rest for 10 minutes before cutting. The center continues to settle during this time, which gives you cleaner slices and keeps liquid from running onto the plate.
How to Keep a Crustless Quiche From Turning Watery
A crustless quiche has nowhere for excess moisture to hide, so a few small steps matter.
First, cook watery vegetables before adding them. Spinach should be wilted and drained; mushrooms, zucchini, peppers, and onions should be sautéed until most visible moisture has evaporated.
Second, use low-moisture cheese. Fresh mozzarella tastes great, but it can release enough water to soften the center. Part-skim shredded mozzarella is more predictable here.
Third, do not remove the quiche from the oven while the center is still visibly loose. The middle can have a gentle jiggle, but it should not ripple like raw egg.
Finally, allow the quiche to rest. Cutting it immediately after baking makes even a properly cooked filling look wetter than it really is.
Variations and Substitutions
Make It Vegetarian
Leave out the turkey bacon and replace it with 1 cup of cooked mushrooms, roasted red peppers, or chopped broccoli. Cook vegetables first and remove excess moisture before adding them.
Change the Cheese
Cheddar gives the quiche a sharper flavor, while feta adds a salty tang. If you substitute a saltier cheese, reduce the added salt and recalculate the nutrition if you publish new values.
Add More Vegetables
Broccoli florets, mushrooms, bell peppers, or asparagus work well when they are cooked before baking. Keep the total amount of cooked vegetables around 1 1/2 to 2 cups so the egg mixture can still set around them.
Use Whole Eggs Only
You can replace the egg whites with additional whole eggs, but the nutrition and texture will change. A whole-egg version will be richer and higher in fat while providing less protein for the same volume.
Make Mini Quiches
Divide the mixture among greased muffin cups for smaller portions. Start checking them around 18 to 22 minutes because they cook faster than one large quiche.
If you prefer individual portions, our Air Fryer Egg Bites use the same general idea in a smaller format.
Make-Ahead, Storage, and Reheating
This high protein quiche works well for meal prep because it slices cleanly after chilling.
Cool the baked quiche, cover it, and refrigerate it promptly. USDA guidance lists cooked quiche and other egg dishes for 3 to 4 days in the refrigerator. For longer storage, freeze cooled individual slices in airtight containers or wrap them well before freezing.
For refrigerated slices, microwave until hot or reheat in a 325°F oven until warmed through. USDA recommends reheating leftovers to 165°F.
For frozen slices, thaw overnight in the refrigerator before reheating for the most even texture. Freezing can make cottage cheese release a little moisture, but the quiche remains usable if it is wrapped tightly and reheated gently.
A slice works on its own for breakfast, but a few simple sides can turn it into a larger meal.
For breakfast, serve it with berries, orange slices, or another fresh fruit. For lunch, add a crisp green salad, sliced tomatoes, or roasted vegetables. If you want a sweet make-ahead breakfast alongside it, our High Protein Overnight Oats give you an easy second option for the week.
Because the quiche already contains eggs, dairy, and turkey bacon, keep sides simple rather than adding another heavy protein dish.
FAQs about High Protein Quiche
How much protein is in this high protein quiche?
Using the primary ingredient assumptions below, one of six slices provides approximately 25 grams of protein. Exact values vary with the cottage cheese, mozzarella, turkey bacon, and egg-white brands you use.
Can I make high protein quiche without protein powder?
Yes. Eggs, egg whites, cottage cheese, mozzarella, and turkey bacon provide the protein in this recipe. No protein powder is needed.
Is high protein quiche good for meal prep?
Yes. Bake it once, cool it, and divide it into individual slices. Refrigerate cooked quiche for 3 to 4 days and reheat only the portion you plan to eat.
Why is my crustless quiche watery?
The most common reasons are uncooked vegetables, very wet cheese, or removing the quiche from the oven before the center sets. Cook high-moisture fillings first and drain visible liquid before assembling the quiche.
Can I freeze cottage cheese quiche?
Yes. Cool the quiche completely and freeze individual slices in airtight packaging. Thaw in the refrigerator before reheating. The texture may be slightly softer after freezing, but the slices should still hold together.
What temperature should quiche reach in the center?
USDA guidance says egg dishes such as quiche should reach 160°F in the center. Check with a food thermometer rather than relying only on browning.
Final Tips
The best high protein quiche is not complicated. Blend the cottage cheese into the egg base, cook watery vegetables before assembly, and use enough egg whites to raise the protein without losing the tender texture of whole eggs.
Bake until the center reaches 160°F, then give the quiche 10 minutes to rest before slicing. That short rest makes the difference between a soft, watery-looking center and clean slices that hold up for meal prep.
Keep the first batch simple, then change the vegetables or cheese once you know how the base behaves in your baking dish. The same formula works for breakfast, lunch, brunch, or a make-ahead meal when you want something savory and protein-forward.
Reviewed recipe options
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Reviewed Dairy-Free adaptation
Dairy-Free High Protein Quiche
Use the reviewed substitutions below to prepare a Dairy-Free version while keeping the original recipe's basic method.
Ingredient swaps
1 cup low-fat cottage cheeseUse 1 cup unsweetened dairy-free cottage-cheese alternative
1/2 cup shredded mozzarellaUse 1/2 cup dairy-free mozzarella shreds
Instruction changes
Blend the dairy-free base until smooth and check the quiche early because the set can vary by brand.
Check: Check every packaged substitute, seasoning, sauce, and topping for milk ingredients and the cross-contact information you need. The original Recipe Card nutrition does not reflect these substitutions. Recalculate the adapted serving from the exact product labels before relying on its protein, carbohydrate, calorie, or other nutrition values.
Use these reviewed changes with the original ingredient quantities and instructions above. The original recipe card stays unchanged.
Recipe details, product formulas, and cross-contact information can change. Confirm current labels and use professional guidance when medically necessary.
Already a reviewed match
This recipe already fits Gluten-Free.
No changes are needed based on its reviewed NutriMatch classification. Check the complete ingredients, product labels, and serving details for your own needs.
Recipe details, product formulas, and cross-contact information can change. Confirm current labels and use professional guidance when medically necessary.
Not available for this recipe
This recipe cannot currently be made High Protein with a reviewed adaptation.
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Not available for this recipe
This recipe cannot currently be made Keto with a reviewed adaptation.
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Recipe details, product formulas, and cross-contact information can change. Confirm current labels and use professional guidance when medically necessary.
Reviewed Low Carb adaptation
Low Carb High Protein Quiche
Use the reviewed substitutions below to prepare a Low Carb version while keeping the original recipe's basic method.
Ingredient swaps
1/2 cup diced turkey baconUse 1/2 cup cooked bacon labeled without added sugar
Instruction changes
Use a crustless pan preparation and verify the bacon and serving additions against the carbohydrate target.
Check: The original Recipe Card nutrition does not reflect these substitutions. Calculate the finished recipe from the exact product labels and serving size before relying on it for a specific carbohydrate target.
Use these reviewed changes with the original ingredient quantities and instructions above. The original recipe card stays unchanged.
Recipe details, product formulas, and cross-contact information can change. Confirm current labels and use professional guidance when medically necessary.
Not available for this recipe
This recipe cannot currently be made Vegan with a reviewed adaptation.
NutriMatch will not guess at substitutions. Try one of these recipes that is already reviewed for your choice.
Recipe details, product formulas, and cross-contact information can change. Confirm current labels and use professional guidance when medically necessary.
Reviewed Vegetarian adaptation
Vegetarian High Protein Quiche
Use the reviewed substitutions below to prepare a Vegetarian version while keeping the original recipe's basic method.
Ingredient swaps
1/2 cup diced turkey baconUse 1/2 cup sautéed mushrooms or diced roasted peppers
Instruction changes
Cook the vegetable replacement until dry before folding it into the egg mixture.
Check: Check broths, sauces, seasonings, cheeses, and meat substitutes for animal-derived ingredients that matter to you. The original Recipe Card nutrition does not reflect these substitutions. Recalculate the adapted serving from the exact product labels before relying on its protein, carbohydrate, calorie, or other nutrition values.
Use these reviewed changes with the original ingredient quantities and instructions above. The original recipe card stays unchanged.
Recipe details, product formulas, and cross-contact information can change. Confirm current labels and use professional guidance when medically necessary.
