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Main mealMain CourseVegetarianBalancedMediterraneanEggs€

Crispy Fit Quiche in a Tortilla with Vegetables

Name: Crispy Fit Quiche in a Tortilla with Vegetables
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 1 large Tortilla, wheat flour, shelf stable; 4 piece Eggs, Grade A, Large, egg whole; 50 g Spinach, baby; 0.5 medium Peppers, bell, red, raw; 40 g Cheese, feta, whole milk, crumbled; 1 medium Green onion, (scallion), bulb and greens, root removed, raw; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black

Make a crispy quiche in a tortilla that combines rich protein with fresh vegetables. A great solution for a healthy breakfast or light lunch, ready in less than half an hour.

Prep time10 min

Cook time20 min

Total time30 min

Servings2

Recipe

Tortilla, wheat flour, shelf stable1 largeEggs, Grade A, Large, egg whole4 pieceSpinach, baby50 gPeppers, bell, red, raw0.5 mediumCheese, feta, whole milk, crumbled40 gGreen onion, (scallion), bulb and greens, root removed, raw1 mediumSalt, table, iodized1 pinchSpices, pepper, black1 pinch

Round baking dish (approx. 20 cm diameter)Mixing bowlWhiskKnife

Per servingTotal

Calories:350 kcal700 kcal

Protein:21 g42 g

Carbohydrates:24 g48 g

Fiber:1.9 g3.8 g

Water:153 ml306 ml

Fat:17 g34 g

Micronutrients

Sugar:2.5 g5 g

Saturated fat:6.1 g12.2 g

Cholesterol:389.8 mg779.6 mg

Sodium:662.7 mg1325.3 mg

Potassium:411.8 mg823.6 mg

Calcium:219.7 mg439.4 mg

Iron:3.3 mg6.5 mg

Magnesium:49.6 mg99.1 mg

Zinc:2.2 mg4.4 mg

Phosphorus:338.6 mg677.1 mg

Vitamin C:45 mg89.9 mg

Vitamin A:302.9 µg605.8 µg

Vitamin D:2.1 µg4.2 µg

Vitamin B12:1.3 µg2.5 µg

Instructions

1Preheat the oven to 190 °C. Lightly grease a round baking dish with olive oil.
2Place the whole-grain tortilla in the center of the baking dish and carefully press it against the bottom and sides to form a bowl shape. If the tortilla wrinkles, that's fine – it will give the quiche a rustic look.
3In a bowl, whisk together the eggs, salt and pepper. Stir in the chopped spinach, diced bell pepper and sliced spring onion.
4Pour the prepared egg and vegetable mixture into the center of the tortilla. Evenly sprinkle crumbled feta cheese on top.
5Place the baking dish in the oven and bake for 20–25 minutes, until the eggs are fully set and the edges of the tortilla are golden brown and crispy.
6Remove from the oven and let rest for 5 minutes before cutting the quiche into quarters and serving.

Nutritional benefits

Thanks to the combination of quality egg protein and fiber from the whole-grain tortilla and vegetables, this meal provides lasting fullness and stable blood sugar levels.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.