Hi, I’m Alyssa! AKA, The PCOS Nutritionist Alyssa!
I’m a Registered Dietitian dedicated to helping you eliminate your PCOS symptoms with sustainable and realistic nutrition changes.
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High Protein Crustless Quiche (PMOS Friendly)
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This High Protein Crustless Quiche is sure to become a staple in your home. It’s a quick and satisfying high-protein breakfast option that also works perfectly for lunch or dinner. You’ll love the simplicity and versatility of this hormone-friendly quiche, which offers a healthier twist on traditional quiche.
Why You’ll Love It
- High in Protein: eggs and cottage cheese give this crustless quiche 17 grams of protein per servings make it a great option for helping to keep blood sugars stable and help you reach your protein goals.
- Easy Meal Prep: this high protein crustless quiche can be made ahead of time for a perfect breakfast, or served as part of a lunch or dinner.
- Family Friendly: customize this crustless quiche with your family’s favorite veggies and cheese to create a meal everyone will love.
- Versatile: this crustless quiche starts with a protein rich base of eggs and cottage cheese, while the possibilities are endless when it comes to the vegetables and cheeses you choose to add.
- PMOS Friendly (formerly known as PCOS): packed with 17 grams of protein and loads of antioxidants, this a great option to help balance blood sugar levels and fight inflammation, two driving forces in PMOS symptoms.
Ingredients
- Eggs: one of the star ingredients in this recipe, eggs are a powerhouse of protein along with key nutrients like choline to support brain health and vitamin D to help maintain strong bones and hormone health.
- Cottage Cheese: filled with calcium and vitamin D which are essential nutrients for bone health. Cottage cheese also provides another boost of protein, with 15g in each ½ cup serving. Cottage cheese also gives this recipe the same creamy texture as traditional quiche without all the added calories from a heavy cream.
- Olive Oil: rich in healthy fats, olive oil is a nutritious ingredient used to help lower inflammation commonly seen in PMOS.
- Spinach: providing an excellent source of fat soluble vitamin A and vitamin K, spinach provides a great dose of antioxidants. You can use fresh spinach or frozen spinach in this recipe.
- Mushrooms: adds a savory, umami flavor without any synthetic ingredients or artificial flavoring. Mushrooms are also a rich source of selenium that helps support your immune system and thyroid function.
- Red Bell Pepper: offering an excellent source of vitamin A and vitamin C, bell peppers also add a subtle sweetness to this recipe while acting as an antioxidant.
- Cheddar Cheese: adding even more protein, calcium and vitamin D to this crustless quiche, cheddar cheese also adds fun flavor for the whole family.
- Herbs & Spices: garlic powder and onion powder help enhance the overall flavor of this quiche, while herbs like Italian seasoning add bold and aromatic flavors without the additional sodium. You can also use fresh herbs if you’d prefer.
How To Make It
Step One: Preheat the oven and prepare the baking dish.
Preheat the oven to 375F. Prep a 9 inch glass pie dish or 8×8 baking dish using a non stick spray.
Step Two: Prep the veggies.
Add olive oil to a medium skillet. Saute mushrooms and red bell pepper until soft. Add fresh spinach and continue cooking until wilted. If using frozen spinach, thaw it in the microwave and squeeze out extra moisture before adding to sauteed mushrooms and peppers. Cook all veggies until excess moisture evaporates and then remove from heat.
Step Three: Make the egg filling.
In a large glass bowl whisk eggs together. Add cottage cheese and mix until combined. Tip: For a creamier texture you can blend cottage cheese first in a food processor first and then add blend in with eggs- I recommend this extra step.
Step Four: Mix egg filling with veggies.
Stir cooked vegetables into egg and cottage cheese mixture. If using shredded cheese, add into the mixture and stir to combine.
Step Five: Add herbs and spices.
If using, add garlic powder, onion powder and Italian seasoning to the filling. Mix to incorporate evenly.
Step Six: Transfer mixture and bake.
Pour filling mixture into a prepared glass pie dish or 8×8 baking dish. Bake for about 30 minutes or until the center is cooked through and the top is golden brown.
Step Seven: Rest and Cool.
Once removed from the oven, let the quiche rest and cool for 10-15 minutes before serving. The quiche will continue to set as it cools.
Tips/Variations/Substitutions
- Versatile: One of the best things about this high-protein quiche recipe is the endless variety of vegetables and types of cheese combinations you can create. You can also add meats like uncured ham or sausage for extra flavor and protein. Some other combinations to try include:
- Broccoli with ham and cheddar cheese
- Sweet potatoes, spinach, sundried tomato and goat cheese
- Caramelized onions, mushrooms and swiss cheese.
- Italian sausage, green bell peppers and cheddar cheese
- Cherry tomatoes, basil, garlic and parmesan cheese
- Fresh or frozen vegetables: For this recipe, you can use either fresh vegetables or frozen vegetables, making it an easy way to use up leftovers or skip an extra trip to the grocery store. Tip: if using frozen vegetables, thaw first and remove any excess moisture.
- Double Up: This recipe is also easy to make in bulk, making it perfect for meal prep, saving for later, or sharing with friends and family. The egg and cottage cheese base stays the same, while allowing you to easily create two different flavor combinations if you’d like. For example doubling the egg filling you could make one quiche with broccoli and cheddar cheese; and one quiche with onions, mushrooms and Swiss cheese.
- Eggs whites or whole eggs: You can use whole eggs, egg whites or a combination of the two for this recipe. For each 1 whole egg, substitute with 3 tablespoons of egg whites.
How To Store It
This High Protein Crustless Quiche can be stored in an airtight container in the refrigerator for up to 4 days. Simply reheat in the microwave for 1-2 minutes when ready to serve.
You can also freeze this quiche for up to 3 months.For best results, allow it to cool completely before wrapping it tightly in plastic wrap, or cover it with a baking dish lid if available. You can also slice it into individual portions before freezing for easy reheating. When ready to enjoy, thaw overnight in the refrigerator and reheat in the microwave for 1–2 minutes, or in the oven at 325°F until warmed through.
How To Serve It
This crustless quiche is best served warm or at room temperature. For a quick breakfast, enjoy it alongside a slice of whole grain toast with Chia Seed Jam for some additional fiber.
It also makes a delicious high-protein addition to lunch or dinner when paired with a side salad or Roasted Sweet Potatoes, and finished off with some PCOS-Friendly Brownies for dessert.
Other Recipes You’ll Love
Easy Mexican Style Sheet Pan Breakfast Burritos
If you make this High Protein Crustless Quiche recipe, please consider leaving a star rating and review at the end of this blog post. This is incredibly helpful to me and helps other readers know what to expect.
High Protein Crustless Quiche
Ingredients
- 5 eggs
- 1 cup cottage cheese
- 1 tbsp olive oil
- 4 portabella mushrooms chopped into ½" pieces
- 2 cup baby spinach packed; see notes if using frozen spinach
- ½ cup red bell pepper diced
- ⅓ cup shredded cheddar cheese
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- ½ tsp onion powder
- salt and pepper to taste
Instructions
- Preheat the oven to 375 degrees Fahrenheit. Coat an 8×8" baking dish or a pie dish with cooking spray.
- Heat olive oil in a skillet over medium heat. Saute portabella mushrooms and red bell pepper until soft, about 3-4 minutes. Add spinach to the skillet and continue cooking until the spinach is wilted. Cook until any extra moisture has evaporated.
- In a large glass bowl, whisk the eggs together. Add cottage cheese and mix until well combined. Tip: for a creamier texture, use a blender to puree the cottage cheese first before mixing in with the eggs (recommended).
- Stir cooked vegetables, shredded cheese, Italian seasoning, garlic powder, and onion powder into the egg mixture. Stir to combine.
- Pour egg mixture into the prepared baking dish or pie dish. Bake for about 30 minutes or until the center is cooked through and the top is golden brown. Once cooked, remove from the oven and allow the quiche to rest and cool for 10-15 minutes before serving. The quiche will continue to set as it cools.