Tortilla Quiche with Spinach and Tomato
on Feb 26, 2026
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Looking for a quick, high-protein breakfast or brunch that doesn’t require a ton of prep? This Tortilla Quiche with Spinach and Tomato is the perfect solution. Using a simple flour tortilla as the crust, this lighter quiche is packed with protein from eggs and cottage cheese, loaded with veggies, and bakes up in under 30 minutes. It’s an easy, macro-friendly recipe that works just as well for meal prep as it does for a relaxed weekend breakfast.
Macros per Serving
Makes: 2 servings
Serving Size: 1 bowl
Calories: 343
Macros: 25p / 21.4c /17.9f (1.5 fiber)
How to Log It
Search “Stay Fit Mom Tortilla Quiche with Spinach and Tomato” in in MyFitnessPal or MacrosFirst for easy tracking.
Ingredients
- Flour tortilla (Great Value brand – 4P / 34C / 6F)
- Eggs
- Low-fat cottage cheese
- Steak tomato
- Fresh spinach
- Salt
- Black pepper
- Shredded mozzarella cheese
Substitutions & Variations
- Tortilla: Swap for a whole-wheat or low-carb tortilla (macros will change).
- Cheese: Try feta, pepper jack, or reduced-fat cheddar for a different flavor profile.
- Veggies: Mushrooms, bell peppers, zucchini, or onions all work well here.
- Protein boost: Add diced ham, cooked turkey sausage, or bacon crumbles.
Why You’ll Love This Recipe
- High-protein & macro-friendly – Each serving packs 25g of protein to keep you full and satisfied.
- No fussy crust – A flour tortilla replaces traditional pastry, cutting down on prep time and effort.
- Quick & easy – Simple ingredients, one bowl, and ready in about 30 minutes.
- Great for meal prep – Stores and reheats well for busy weekday breakfasts or lunches.
- Customizable – Swap the veggies, cheese, or tortilla to fit your taste preferences or macros.
- Family-friendly – Familiar flavors that even non-quiche lovers tend to enjoy.
Recipe Tips
- Blend the cottage cheese if you prefer a completely smooth, custard-like texture.
- If your tomatoes are extra juicy, lightly blot them with a paper towel to prevent excess moisture.
- For crispier edges, place the pie dish on the lower oven rack during the last 5 minutes of baking.
Storage & Reheating
- Store leftovers in an airtight container in the refrigerator for up to 3–4 days.
- Reheat slices in the microwave for 30–60 seconds or warm in the oven at 325°F until heated through.
- This quiche also tastes great cold—perfect for grab-and-go meals.
More SFM Breakfast Recipes to Try
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Tortilla Quiche with Spinach and Tomato
Ingredients
- 1 large flour tortilla, Great Value brand – 4P / 34C / 6F
- 3 large eggs
- ½ cup low-fat cottage cheese, 110g
- ½ large steak tomato, diced (100g)
- 1 cup fresh spinach, chopped (50g)
- 1 teaspoon salt
- ¼ teaspoon black pepper
- ½ cup shredded mozzarella cheese, 56g
Instructions
- Preheat oven to 350°F.
- Lightly press the tortilla into the bottom and up the sides of a pie dish, forming the crust.
- In a mixing bowl, whisk together the eggs and cottage cheese until mostly smooth.
- Stir in the diced tomato, spinach, salt, and pepper.
- Pour the mixture into the tortilla crust.
- Sprinkle the shredded mozzarella evenly over the top.
- Bake for 25–30 minutes, or until the center is set and no longer jiggly.
- Let cool slightly before slicing and serving.
Notes
- Blend the cottage cheese if you prefer a completely smooth, custard-like texture.
- If your tomatoes are extra juicy, lightly blot them with a paper towel to prevent excess moisture.
- For crispier edges, place the pie dish on the lower oven rack during the last 5 minutes of baking.
- Find in MyFitnessPal and the MacrosFirst app food database by searching, “Stay Fit Mom Tortilla Quiche with Spinach and Tomato.”
