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This Tortilla Quiche is proof that high-protein meals don’t have to be complicated. With 20 grams of protein per serve from eggs, cottage cheese, and chickpeas, it’s a filling option that helps keep your energy steady all day. The best part? No pastry-making needed—a simple tortilla creates a crisp, golden crust that holds together beautifully. Easy to slice, sturdy enough to eat one-handed, and delicious warm or cold, it’s a practical win for busy mums and midlife women alike.

A serving of quiche on a dinner plate with a portion of salad.

Fuller Facts - Nutrition At A Glance

Protein | 20 grams
Fiber | 3 grams
Calorie | 238 kcals
Time | 35 minutes

What You Will Need

Ingredients for tortilla quiche on bench top with text overlay.

Your Bowl Your Way - Notes, Add-Ins, Adjustments

Every body, every day is different. These tips help you tweak, boost, or simplify the recipe to suit your goals, your kitchen, and your routine.

Protein boost – Add shredded chicken, crumbled tofu, or smoked salmon to up the protein.
Veggie swaps – Try spinach, zucchini (courgette), or bell peppers (capsicum) instead of butternut squash.
Dairy-free – Swap cottage cheese for a dairy-free yogurt and the parmesan for nutritional yeast
Different crusts – Use a wholemeal tortilla or a gluten-free wrap,
Flavour twists – Stir in pesto, sun-dried tomatoes, or a pinch of smoked paprika for variety. Crumbled feta is also delicious with this pumpkin and chickpea filling.

Prep To Plate In Pictures

Follow these step-by-step photos to see exactly how this recipe comes together. Prefer to jump ahead? Scroll down for the printable version or watch the quick video.

Grab your dish and give it a light brush of oil. It doesn’t need to be perfect — just enough so nothing sticks later.

Woman using a pastry brush to coat baking dish with oil.

Press that tortilla right into the dish. It’ll fold and crease as it hugs the edges (a little rustic charm). If it tears, no stress — just patch with a spare piece.

A tortilla wrap lining a round baking dish.

Crack your eggs into a bowl and whisk with a couple of tablespoons of parmesan. You want a smooth, golden mix that’ll hold everything together.

Eggs and parmesan cheese in a large glass bowl on marble bench top.

Tip in the cottage cheese, roasted kumara (butternut squash), and chickpeas. Stir gently so each bite gets a mix of protein and veg.

Chickpeas, cottage cheese and roasted kumara added into whisked up egg in a large glass bowl on marble benchtop.

Pour that colourful filling straight into your tortilla crust. It should almost reach the top but leave a little room so it doesn’t bubble over

Uncooked quiche with a tortilla base in a round baking dish on marble benchtop.

Finish with the rest of the parmesan on top — this is what gives you that golden, savoury crust.

Uncooked quiche topped with parmesan with a tortilla base in a round baking dish on marble benchtop.

Into the oven it goes! About 25–30 minutes later, you’ll have a tortilla quiche that’s puffed, golden, and set right through the centre.

A quiche golden brown on the top with tortilla base in a round baking dish on marble benchtop.

Slice and serve. See how cleanly it cuts? The tortilla base keeps it sturdy, so you can pick up a wedge and enjoy it one-handed — perfect for busy mornings, lunchboxes, or a speedy dinner.

A baking dish with three quarters of a quiche inside.

You've Got This - Helpful Hints

A few handy tips to make this Tortilla Quiche Recipe even quicker and even easier

Roast your butternut squash in advance – it keeps well in the fridge and makes this recipe lightning fast.
A slice or 2 of Tortilla Quiche is perfect for any meal - Breakfast, Lunch, Dinner or a snack!
No pie dish? Use a round cake tin – just check the cooking time.
Leftovers taste great chilled – perfect for lunchboxes or meal prep.

A piece of quiche held up above a dinner plate with quiche and salad, and baking dish with half a quiche inside.

More Recipes To Fill Your Bowl

Here are a few more high-protein ideas to keep your week feeling sorted.

Tortilla Quiche

This simple high-protein quiche uses a tortilla for the crust, making it quick, easy, and perfect for busy days.

Prep Time 10

Cook Time 25

Total Time 35

Serving Size servings

Video

Ingredients

1 Tortilla
6 eggs
1 cup cottage cheese
1 cup butternut squash diced and roasted
½ cup chickpeas (canned, rinsed and drained)
4 Tablespoons parmesan cheese

Instructions

Preheat oven to 180°C (350°F). Lightly brush or spray a 9-inch pie dish with olive oil.
Prepare crust: Press tortilla into the dish to form a crust. It will fold up the sides; if it tears slightly, patch with a small piece of tortilla.
Make filling: In a large bowl, whisk eggs, cottage cheese, 2 tablespoons parmesan, salt, and pepper until smooth.
Add mix-ins: Stir in roasted butternut squash and chickpeas.
Assemble: Pour mixture into tortilla crust. Smooth the top and sprinkle over the remaining 2 tablespoons parmesan.
Bake: Place in oven for 25–30 minutes, until the center is set and the top is golden.
Cool & serve: Allow to cool for 5–10 minutes before slicing into 4 wedges. Serve warm or enjoy chilled later.

Notes

Roast your butternut squash in advance – it keeps well in the fridge and makes this recipe lightning fast.
A slice or 2 of Tortilla Quiche is perfect for any meal - Breakfast, Lunch, Dinner or a snack!
No pie dish? Use a round cake tin – just check the cooking time.
Leftovers taste great chilled – perfect for lunchboxes or meal prep
Protein boost – Add shredded chicken, crumbled tofu, or smoked salmon to up the protein.
Veggie swaps – Try spinach, zucchini (courgette), or bell peppers (capsicum) instead of butternut squash.
Dairy-free – Swap cottage cheese for a dairy-free yogurt and the parmesan for nutritional yeast
Different crusts – Use a wholemeal tortilla or a gluten-free wrap,
Flavour twists – Stir in pesto, sun-dried tomatoes, or a pinch of smoked paprika for variety. Crumbled feta is also delicious with this pumpkin and chickpea filling.

Nutrition

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