Healthy Cottage Cheese Quiche (High-Protein & Lower Calorie)

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If you love quiche but don’t love how heavy it can feel, this version is going to surprise you.

Traditional quiche relies on heavy cream and lots of cheese. It’s rich — but not exactly protein-efficient.

This healthy cottage cheese quiche keeps the creamy texture you expect, but swaps heavy cream for blended cottage cheese. The result? A lighter, high-protein quiche that still tastes like brunch.

It’s meal-prep friendly, customizable, and perfect for steady energy throughout the day.

And no — it doesn’t taste like cottage cheese.

Why This Healthy Breakfast Recipe Works

Lower calorie than traditional quiche (about 240 kcal)
High protein, so perfect for anyone trying to get at least 100g protein daily. If you have two slices of quiche that would give you about 480 calories and over 50 grams of protein!
Keto-friendly (if you go crustless)
Blended cottage cheese creates a smooth, custard-like base similar to ricotta – so if you have any cottage cheese skeptics joining you for brunch, they will never know that you used cottage cheese!
A moderate amount of shredded cheese adds flavor without overwhelming calories
Great for meal prep

After using cottage cheese in my quiches and in my scrambled eggs, I will never go back to anything else! The cottage cheese creates such a fluffy, balanced dish and tastes fantastic.

Healthy Cottage Cheese Quiche Recipe

A top-down view of ingredients for a high-protein cottage cheese quiche: eggs, cheese, spinach, diced red bell pepper, measuring cup with eggs, salt, pepper, a gold cup, and towels on a marble surface with knife and cutting board.

Servings: 6 slices

Estimated Nutrition (per slice)

Calories: ~240 | Protein: 25g to 27g | Carbohydrates: 6g | Fat: 13g | Fiber: 1–2g (Varies slightly by fillings used)

Ingredients

2 cups low-fat cottage cheese
4 large eggs
1 cup liquid egg whites
1 cup shredded sharp cheddar (or mozzarella)
1 cup chopped spinach
½ cup diced bell pepper
¼ cup diced onion
½ teaspoon salt
¼ teaspoon black pepper
Optional: garlic powder or paprika

Instructions

Preheat oven to 350°F.
Blend cottage cheese until completely smooth.
In a large bowl, whisk eggs and egg whites.
Stir in blended cottage cheese and shredded cheese.
Fold in vegetables and seasonings.
Pour mixture into a greased 9-inch pie dish.
Bake 35–45 minutes, until center is set and lightly golden.
Let cool 10–15 minutes before slicing.

Crustless vs. Crust Option

For lower calorie and lower carb: Bake crustless (recommended).

If you prefer a crust: Use a thin whole-grain pie crust and expect calories to increase per slice.

Chef’s Tips

Blend cottage cheese thoroughly for smooth texture.
Sauté vegetables briefly to remove excess moisture.
Use sharp cheese for more flavor with less quantity.
Let cool before slicing for cleaner cuts.
Store individual slices for easy grab-and-go meals.

Flavor Variations

Broccoli Cheddar
Swap spinach for chopped broccoli.

Mushroom & Swiss
Use sautéed mushrooms and Swiss cheese.

Mediterranean
Add feta, tomatoes, and olives.

Turkey & Veggie
Add ½ cup cooked lean turkey.

Looking for more high protein breakfast ideas? Here are a few favorites:

Diet Compatibility

This recipe works well for:

High-protein diets
GLP-1 supportive eating
Low-carb plans
Lower-calorie weight loss plans
Mediterranean-style eating

To increase fiber:

Add more vegetables
Add in one to two teaspoons of flax seed (no one will notice!)
Serve with a side salad

Get more tips on how to easily hit your daily fiber requirements each day.

Why This Recipe Is Great for GLP-1 Users

On medications like Ozempic, Wegovy, or Zepbound:

Heavy, fatty foods may feel uncomfortable
Smaller, protein-dense meals work better
Protein intake supports muscle retention

This quiche delivers high protein in moderate portions. It’s soft, easy to eat, and reheats well — making it ideal for unpredictable appetite days.

As always, individual tolerance varies.

Cottage Cheese Quiche: Frequently Asked Questions

Will this taste like cottage cheese?

No. Once blended and baked, it tastes like a creamy egg custard base.

Can I meal prep this?

Yes. Store in fridge up to 4 days.

Can I freeze it?

Yes. Freeze slices individually and reheat gently.

Is this keto-friendly?

Yes, especially when made crustless.

A slice of healthy quiche with veggies and cheese sits on a plate, garnished with herbs. Text overlay reads: Easy Cottage Cheese Quiche, 27g Protein. BetterHealthCollective.co.