There is something deeply satisfying about a slice of French quiche. The creamy, custardy filling, the savoury cheese, the tender greens folded through every bite. Traditional versions are undeniably delicious, but they often come loaded with heavy cream and a buttery pastry crust that pushes the calorie count sky-high before your morning coffee is even finished. This high protein French quiche with spinach and Gruyere takes everything wonderful about the classic and rebuilds it from the inside out, keeping all that gorgeous flavour while adding serious nutritional substance.
The secret to boosting the protein here is a clever combination of whole eggs, egg whites, and full-fat cottage cheese blended together until silky smooth. Cottage cheese might sound unusual in a quiche, but once it is blended, it virtually disappears into the custard, creating a texture that is just as creamy and smooth as a heavy cream version. The cottage cheese also adds a subtle tang that actually complements the nutty, slightly sweet character of Gruyere beautifully. Instead of a traditional shortcrust pastry base, this recipe uses a thin oat and almond flour crust that adds fibre and healthy fats without spiking the carbohydrate count. If you prefer a completely crustless version, that works just as well and slashes the prep time significantly.
Fresh baby spinach is wilted down with garlic and shallots before being layered into the filling. Cooking the spinach first is essential because raw spinach releases a huge amount of moisture during baking, which can make the custard watery and prevent it from setting properly. Taking five extra minutes to cook it down means you get a quiche that slices beautifully and holds its shape on the plate. The Gruyere is used with restraint here, around 70 grams for the whole quiche, which is enough to deliver that distinctive nutty depth in every forkful without overwhelming the nutrition profile. A pinch of freshly grated nutmeg, a little Dijon mustard stirred into the custard, and a scattering of fresh thyme leaves round out the flavour in a way that feels unmistakably French.
Each slice comes in at around 220 calories with over 20 grams of protein, which makes this a genuinely filling breakfast that will carry you through the morning without the mid-morning energy slump that often follows a high-carb start to the day. It is also an excellent make-ahead option. You can bake the whole quiche on a Sunday, refrigerate it, and simply reheat slices throughout the week. The flavour actually deepens overnight as the ingredients settle together, so day two is often even better than day one. Serve it warm with a simple green salad or alongside roasted cherry tomatoes for a brunch spread that feels elegant without demanding hours in the kitchen.
Ingredients
- 3 cup rolled oats (blended into flour, use certified gluten-free oats if needed)
- 1 cup almond flour
- 2 tbsp olive oil (for the crust)
- 2 tbsp cold water (add gradually until dough just comes together)
- 1 tsp fine sea salt (for the crust)
- 4 large whole eggs (free-range if possible)
- 3 large egg whites (from fresh eggs or carton egg whites)
- 1 cup full-fat cottage cheese (blended until smooth)
- 1 cup unsweetened almond milk (or any low-fat milk of choice)
- 1 tsp Dijon mustard (stirred into custard for depth)
- 1 tsp freshly grated nutmeg
- 1 tsp black pepper (freshly ground)
- 1 tsp fine sea salt (for the custard)
- 70 g Gruyere cheese (finely grated, about 3/4 cup loosely packed)
- 150 g fresh baby spinach (roughly 5 cups, loosely packed)
- 2 medium shallots (finely diced)
- 2 cloves garlic (minced)
- 1 tsp olive oil (for sauteing the vegetables)
- 1 tbsp fresh thyme leaves (stems removed, plus extra to garnish)
Instructions
- 1
Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius). Lightly grease a 9-inch pie dish with a small amount of olive oil and set aside.
- 2
Make the oat crust. Blend the rolled oats in a small food processor or blender until they resemble a coarse flour. Transfer to a mixing bowl and stir in the almond flour and sea salt. Drizzle in the olive oil and cold water, one tablespoon at a time, mixing with a fork until the dough just holds together when pressed between your fingers.
Do not overwork the dough. It will look crumbly but should press firmly into the dish without cracking.
- 3
Press the crust mixture evenly across the base and up the sides of the prepared pie dish, working it into a thin, even layer. Use the flat base of a glass or measuring cup to smooth it down. Place in the preheated oven and blind bake for 10 minutes until lightly golden at the edges.
- 4
While the crust is par-baking, prepare the spinach filling. Heat one teaspoon of olive oil in a non-stick frying pan over medium heat. Add the diced shallots and cook for 3 to 4 minutes until softened and translucent. Add the minced garlic and cook for a further minute, stirring constantly to avoid burning.
- 5
Add the fresh baby spinach to the pan in two or three batches, turning it gently with tongs as each batch wilts down. Once all the spinach is wilted, around 3 to 4 minutes total, transfer it to a clean kitchen towel or several layers of paper towel. Squeeze out as much moisture as possible. Set aside to cool slightly.
Removing excess moisture from the spinach is the single most important step for a set, sliceable quiche. Do not skip this.
- 6
Make the protein custard. Add the cottage cheese to a blender and blend on high for 30 seconds until completely smooth with no lumps. Add the whole eggs, egg whites, almond milk, Dijon mustard, nutmeg, sea salt, and black pepper. Blend again for another 20 seconds until everything is fully combined and the custard looks pale and uniform.
Blending the cottage cheese before adding the other ingredients ensures you get a silky smooth custard rather than a lumpy one.
- 7
Scatter the cooked spinach and shallot mixture evenly over the par-baked crust. Sprinkle over the fresh thyme leaves and then two thirds of the grated Gruyere.
- 8
Carefully pour the protein custard over the spinach and cheese filling, allowing it to settle naturally. Scatter the remaining Gruyere across the top. The dish should be filled close to the rim but not overflowing.
Place the pie dish on a baking sheet before pouring in the custard to make it easier to transfer to the oven safely.
- 9
Bake at 375 degrees Fahrenheit for 30 to 35 minutes until the custard is just set with only a very slight wobble in the very centre when you gently shake the dish. The top should be lightly golden and puffed at the edges.
Start checking at 28 minutes. Overbaking will make the custard rubbery rather than silky.
- 10
Remove from the oven and allow the quiche to rest for at least 10 minutes before slicing. This resting time lets the custard finish setting so slices hold their shape cleanly on the plate. Garnish with extra fresh thyme leaves before serving.
Nutrition per serving
220kcal
Calories
21g
Protein
12g
Carbs
10g
Fat
2g
Fibre
3g
Sugar
390mg
Sodium
Pro Tips
- ✓
Squeeze the cooked spinach as dry as you possibly can. Excess moisture is the main reason quiche turns out watery.
- ✓
Blending the cottage cheese until completely smooth is non-negotiable for a silky custard texture.
- ✓
Gruyere is best grated on a fine grater so it melts evenly throughout the custard rather than clumping.
- ✓
Allow the full 10-minute rest after baking before slicing. Cutting too early will give you a runny, messy slice.
- ✓
For extra flavour, rub the inside of the pie dish with a cut garlic clove before greasing it with olive oil.
- ✓
The quiche is done when the edges are fully set and the centre has just a gentle wobble, similar to a just-set jelly.
- ✓
If the crust edges start to brown too quickly during baking, cover them loosely with a small strip of foil.
Frequently Asked Questions
Variations
- •
Sun-Dried Tomato and Spinach
Add 3 tablespoons of roughly chopped sun-dried tomatoes packed in olive oil to the spinach layer for a sweet, concentrated tomato flavour that pairs beautifully with the Gruyere.
- •
Mushroom and Spinach
Saute 150 grams of sliced cremini mushrooms with the shallots until golden and most of their moisture has evaporated, then add the spinach and proceed as normal. This adds extra umami depth and additional fibre.
- •
Turkey Bacon and Spinach
Cook 3 slices of turkey bacon until crisp, chop roughly, and scatter over the spinach layer before adding the custard. This adds a smoky, savoury element and bumps the protein even higher.
- •
Red Pepper and Feta Twist
Swap half the Gruyere for crumbled light feta cheese and add half a roasted red pepper, diced, to the spinach layer. The feta adds a salty tang and the pepper brings a sweet roasted flavour.
Substitutions
- •Full-fat cottage cheese → Plain full-fat Greek yogurt (Blend the Greek yogurt as you would the cottage cheese. It creates a slightly tangier custard but still sets beautifully and keeps the protein content high.)
- •Gruyere cheese → Comte or Swiss cheese (Both melt similarly to Gruyere and have a comparable nutty, mild flavour. Use the same quantity as the recipe states.)
- •Almond flour → Sunflower seed flour (For a nut-free version of the crust, replace almond flour with an equal quantity of sunflower seed flour. The texture is very similar and the flavour is neutral.)
- •Fresh baby spinach → Kale or Swiss chard (Remove tough stems and chop finely before cooking. Kale takes slightly longer to wilt than spinach, so cook for an extra 2 minutes. Both are higher in fibre than spinach.)
- •Unsweetened almond milk → Skimmed dairy milk or oat milk (Any low-fat milk works here. Avoid full-fat coconut milk as it makes the custard too rich and can interfere with setting.)
- •Fresh thyme → Dried thyme or fresh chives (Use half a teaspoon of dried thyme if fresh is unavailable, or swap for freshly snipped chives which add a mild onion freshness to the finished quiche.)
🧊 Storage
Allow the quiche to cool completely before covering. Store in the refrigerator for up to 4 days, either in the pie dish covered with cling film or in an airtight container. To freeze, slice into individual portions, wrap each tightly in cling film and then foil, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
📅 Make Ahead
This quiche is an excellent make-ahead recipe. You can bake it fully up to 2 days in advance and refrigerate. The flavour actually improves overnight as everything melds together. You can also prepare the oat crust and press it into the dish up to 24 hours ahead, covering it with cling film and refrigerating until you are ready to add the filling and bake.
