BreakfastMid-day meal$

Crispy Fit Quiche in a Tortilla with Vegetables

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 time
10 min
Cook time
20 min
Total time
30 min
Servings
2

Recipe

Tortilla, wheat flour, shelf stable
1 large
Eggs, Grade A, Large, egg whole
4 piece
Spinach, baby
50 g
Peppers, bell, red, raw
0.5 medium
Cheese, feta, whole milk, crumbled
40 g
Green onion, (scallion), bulb and greens, root removed, raw
1 medium
Salt, table, iodized
1 pinch
Spices, pepper, black
1 pinch

Per servingTotal
Calories:350 kcal700 kcal
Protein:21 g42 g
Carbohydrates:24 g48 g
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

1
Preheat the oven to 190 °C. Lightly grease a round baking dish with olive oil.
2
Place 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.
3
In a bowl, whisk together the eggs, salt and pepper. Stir in the chopped spinach, diced bell pepper and sliced spring onion.
4
Pour the prepared egg and vegetable mixture into the center of the tortilla. Evenly sprinkle crumbled feta cheese on top.
5
Place 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.
6
Remove 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.