High Protein Crustless Quiche

A crustless quiche is one of the easiest ways to make a savoury, high-protein meal that works across breakfast, lunch and leftovers. It has the familiar egg-and-cheese comfort of quiche, but without needing pastry, blind baking or a complicated base.

This version uses eggs, cottage cheese, vegetables and a small amount of Bare Whey Protein Isolate. We keep the protein powder modest because the goal is still a soft, sliceable quiche — not a dense protein bake.

If you have been looking for a practical savoury recipe that is not another smoothie, oats jar or sweet snack, this is a good one to keep in your weekly rotation.

Why crustless quiche works for meal prep

Crustless quiche is naturally practical. It bakes in one dish, slices neatly once cool and can be eaten warm, room temperature or chilled from the fridge. That makes it useful for work lunches, quick breakfasts or a simple dinner with salad.

The balance matters. Eggs give structure, cottage cheese adds moisture and protein, and vegetables bring flavour without making the mixture heavy. A small 15 g amount of neutral protein powder can support the protein content, but too much can make egg bakes firm or dry.

That is why we use Bare Whey Protein Isolate rather than a sweet vanilla or cacao protein. The unflavoured profile suits a savoury quiche and lets the cheese, herbs and vegetables do the work.

Ingredients

• 6 large eggs
• 1 cup cottage cheese
• 15 g Bare Whey Protein Isolate
• 1/3 cup milk
• 1 cup baby spinach, roughly chopped
• 1 small zucchini, grated and squeezed dry
• 1/2 cup grated cheddar or tasty cheese
• 2 spring onions, finely sliced
• 1 tablespoon chopped parsley or chives
• 1/2 teaspoon fine salt
• Black pepper, to taste
• 1 teaspoon olive oil or butter, for greasing

Method

1. Preheat the oven to 180°C fan-forced. Grease a medium baking dish or pie dish with olive oil or butter.
2. Place the grated zucchini in a clean tea towel and squeeze out as much moisture as possible. This helps the quiche set properly.
3. In a large bowl, whisk the eggs, cottage cheese, milk and Bare Whey Protein Isolate until mostly smooth. A few small cottage-cheese pieces are fine.
4. Stir through the spinach, zucchini, cheese, spring onions, herbs, salt and pepper.
5. Pour the mixture into the prepared dish and smooth the top.
6. Bake for 30–35 minutes, or until the centre is just set and the top is lightly golden.
7. Rest for at least 10 minutes before slicing. For the cleanest slices, cool completely and reheat portions as needed.

Texture tips

Squeeze the zucchini well. Extra water is the main reason crustless quiche turns soft or watery in the middle.

Use a moderate oven. High heat can make eggs tough around the edges before the centre has set. A steady 180°C gives a better texture.

Do not overdo the protein powder. We use 15 g because it keeps the recipe savoury, tender and realistic for everyday cooking.

Let it rest. The quiche keeps setting as it cools, so cutting it straight from the oven can make it look looser than it really is.

Easy variations

Feta and tomato

Swap the cheddar for crumbled feta and add a handful of halved cherry tomatoes. Pat the tomatoes dry first so the quiche does not become watery.

Mushroom and thyme

Cook sliced mushrooms in a pan until their moisture evaporates, then stir them through with a little thyme. This gives a deeper savoury flavour without needing pastry.

Capsicum and corn

Add diced roasted capsicum and a small handful of corn kernels for a sweeter vegetable version. This works well for lunchboxes.

Mini quiche muffins

Pour the mixture into a greased muffin tray and bake for around 18–22 minutes, or until set. These are easy to portion for snacks or quick breakfasts.

Which protein works best?

We have chosen Bare Whey Protein Isolate because its neutral flavour suits savoury egg recipes. It lets the cheese, herbs and vegetables stay front and centre.

If you prefer to use plant protein, choose a neutral option from our vegan protein range and expect the texture to be a little thicker. Start with the same 15 g amount and add an extra splash of milk if the mixture looks too dense.

For sweet breakfast recipes, our whey protein concentrate and flavoured plant proteins are better suited to oats, smoothies, pancakes or baked snacks.

Serving and storage

Serve warm with a simple salad, avocado or sourdough toast, or pack slices into lunch containers once cooled. The quiche keeps well in the fridge for up to three days.

To reheat, warm slices gently in the oven or microwave until just heated through. Avoid overheating, as egg-based recipes can firm up if cooked a second time for too long.

A savoury protein recipe to keep on hand

This high protein crustless quiche is simple, flexible and genuinely useful for meal prep. It gives you a savoury way to use Bare Whey Protein Isolate without forcing sweet flavours into a recipe where they do not belong.

Make it once, then adapt the vegetables and herbs to whatever is in the fridge.