Some mornings call for something genuinely satisfying, not just a bowl of cereal that leaves you hungry by 10am. This high protein chicken and cheddar breakfast quiche is the kind of recipe that pulls real weight in the nutrition department without feeling like a compromise. Every slice is loaded with lean shredded chicken breast, sharp cheddar, and a creamy egg custard built on a base of low-fat cottage cheese. The result is a fluffy, deeply savoury quiche that actually keeps you full for hours.
Traditional quiche recipes often rely on a generous pour of heavy cream and a buttery pastry shell that tips the calorie count well past 400 per slice. This version takes a smarter approach. The crust is made from oat flour and olive oil, giving you a nutty, slightly crisp base that contributes fibre and healthy fats rather than empty calories. Swapping heavy cream for blended low-fat cottage cheese dramatically cuts saturated fat while bumping the protein right up. You still get that gorgeous silky texture, just without the caloric cost. A handful of baby spinach and red bell pepper adds colour, vitamins, and a subtle sweetness that pairs beautifully with the sharp cheddar.
What really sets this quiche apart is how meal-prep friendly it is. Bake it on a Sunday and you have breakfast sorted for the next four days. It reheats beautifully from the fridge in just two minutes in the microwave, or you can warm slices in a low oven if you prefer a crispier edge. Leftovers taste even better the next day once the flavours have had time to settle together. If you are feeding a crowd, it slices cleanly into six generous wedges and sits well at room temperature for up to two hours, making it a brilliant choice for a shared brunch table. Pair it with a simple green salad or some sliced avocado to round out the meal.
One thing worth noting about the chicken: using pre-cooked, shredded chicken breast makes assembly incredibly fast. Leftover roast chicken works brilliantly here, as does poached chicken breast. If you are starting from scratch, simply simmer two chicken breasts in salted water with a bay leaf for about 18 minutes, then shred with two forks once cool enough to handle. Season the shredded chicken lightly before adding it to the filling so every bite carries flavour all the way through. The sharp cheddar does a lot of the heavy lifting flavour-wise, but a pinch of smoked paprika and dried thyme in the egg mixture adds a gentle warmth that elevates the whole dish from good to genuinely crave-worthy.
Ingredients
- 1.5 cups oat flour (gluten-free certified if needed)
- 3 tbsp olive oil (extra virgin)
- 3 tbsp cold water (add one tablespoon at a time)
- 0.3 tsp fine sea salt (for the crust)
- 5 large eggs (free-range recommended)
- 1 cup low-fat cottage cheese (blended until smooth)
- 0.3 cup unsweetened almond milk (or any low-fat milk)
- 1.5 cups cooked shredded chicken breast (about 200g, cooled)
- 0.8 cup reduced-fat sharp cheddar cheese (freshly grated)
- 1 cup baby spinach (roughly chopped)
- 0.5 cup red bell pepper (finely diced)
- 2 cloves garlic (minced)
- 0.5 tsp smoked paprika
- 0.5 tsp dried thyme
- 0.5 tsp fine sea salt (for the filling)
- 0.3 tsp black pepper (freshly ground)
- 2 tbsp fresh chives (thinly sliced, for garnish)
Instructions
- 1
Preheat your oven to 190C (375F). Lightly grease a 9-inch pie dish with a small amount of olive oil and set aside.
A ceramic or glass pie dish gives the most even bake for this oat flour crust.
- 2
Make the crust by combining oat flour and sea salt in a mixing bowl. Drizzle in the olive oil and use a fork to mix until the texture resembles coarse breadcrumbs. Add cold water one tablespoon at a time, stirring after each addition, until the dough just holds together when pressed.
Do not overwork the dough or it will become dense. Stop as soon as it comes together.
- 3
Transfer the dough to your prepared pie dish and press it evenly across the base and up the sides with your fingertips. Use the flat bottom of a measuring cup to smooth the surface. Prick the base all over with a fork.
- 4
Blind bake the crust for 12 minutes until it looks dry and just lightly golden at the edges. Remove from the oven and let it cool for 5 minutes while you prepare the filling.
You can line the crust with baking paper and use dried beans as weights if you prefer, but it is not essential with this oat flour base.
- 5
Blend the cottage cheese in a small blender or with a hand blender until completely smooth. This only takes about 30 seconds and is the key to a silky custard.
Skipping this step leaves small lumps in the finished quiche, so do not rush it.
- 6
In a large mixing bowl, whisk the eggs until the yolks and whites are fully combined. Add the blended cottage cheese, almond milk, smoked paprika, dried thyme, salt, and black pepper. Whisk until smooth and well combined.
- 7
Scatter the shredded chicken breast evenly across the pre-baked crust. Add the diced red bell pepper, chopped baby spinach, and minced garlic over the chicken in an even layer.
Make sure the spinach is dry. Wet spinach can make the custard watery as it bakes.
- 8
Sprinkle half the grated cheddar over the filling ingredients. Pour the egg and cottage cheese mixture slowly and evenly over the top, then scatter the remaining cheddar across the surface.
Pour slowly so the filling ingredients stay in place and do not float to one side.
- 9
Place the quiche in the centre of the oven and bake for 33 to 35 minutes. The quiche is ready when the edges are set, the surface is lightly golden, and the centre has just a very slight wobble when you gently shake the dish.
If the edges of the crust start to brown too quickly, loosely tent them with small strips of foil.
- 10
Remove the quiche from the oven and allow it to rest on a wire rack for at least 10 minutes before slicing. Scatter fresh chives over the top and serve in wedges.
This resting time is important. Cutting too soon means the custard has not fully set and your slices will fall apart.
Nutrition per serving
298kcal
Calories
32g
Protein
18g
Carbs
11g
Fat
2.5g
Fibre
3g
Sugar
420mg
Sodium
Pro Tips
- ✓
Use freshly grated cheddar rather than pre-shredded. Bags of pre-shredded cheese contain anti-caking agents that stop the cheese melting as smoothly.
- ✓
Let your eggs come to room temperature before whisking them into the custard for a fluffier, more even bake.
- ✓
If your chicken is freshly cooked and still warm, let it cool completely before adding it to the filling or it will start cooking the egg mixture prematurely.
- ✓
For a golden, set top, switch the oven to the grill function for the final 2 minutes. Watch it closely so it does not burn.
- ✓
Season the shredded chicken lightly with salt, pepper, and a tiny pinch of garlic powder before adding it to the quiche. Unseasoned chicken can taste bland against the bold cheddar.
Frequently Asked Questions
Variations
- •
Sun-Dried Tomato and Basil
Replace the red bell pepper with 3 tablespoons of chopped sun-dried tomatoes in olive oil and add a generous handful of fresh basil leaves to the filling. The tomatoes add a rich, sweet depth that works brilliantly with the cheddar.
- •
Broccoli and Mushroom
Swap the spinach for half a cup of finely chopped broccoli florets and add half a cup of sauteed sliced mushrooms. Saute the mushrooms in a dry pan first to remove excess moisture before adding them to the quiche.
- •
Spicy Chipotle Chicken
Toss the shredded chicken with half a teaspoon of chipotle powder and a squeeze of lime juice before adding it to the filling. Top with a few slices of pickled jalapeno before baking for a smoky, spicy kick.
Substitutions
- •Low-fat cottage cheese → Plain non-fat Greek yogurt (Use the same quantity and blend it smooth. Greek yogurt adds a slightly tangier flavour and keeps the protein content high.)
- •Oat flour → Almond flour (Use the same quantity but add an extra tablespoon of olive oil. This makes the recipe grain-free and lowers the carb count further.)
- •Almond milk → Semi-skimmed dairy milk (Works just as well and adds a small amount of extra calcium and protein. Use the same quantity.)
- •Reduced-fat sharp cheddar → Full-fat mature cheddar (Full-fat cheddar melts more smoothly and has a bolder flavour, so you can use slightly less and still get great results. Use about two thirds of the stated quantity.)
- •Cooked chicken breast → Cooked turkey breast (Turkey breast is equally lean and works seamlessly in this recipe. Shredded leftover roast turkey is especially good here.)
🧊 Storage
Store leftover quiche covered in the fridge for up to 4 days. Reheat individual slices in the microwave for 90 seconds to 2 minutes, or warm in a 170C oven for 10 to 12 minutes. The crust holds up well when reheated in the oven. Do not leave the quiche at room temperature for more than 2 hours.
📅 Make Ahead
The oat flour crust can be pressed into the pie dish, wrapped in cling film, and stored in the fridge for up to 24 hours before baking. The full quiche can be baked a day ahead and stored in the fridge. It reheats beautifully and the flavours actually deepen overnight.
