High Protein Turkey and Cheddar Breakfast Quiche with Spinach and Sun-Dried Tomatoes
Some mornings call for something genuinely satisfying, not just a quick bowl of cereal that leaves you hungry by 10am. This high protein turkey and cheddar breakfast quiche is the kind of recipe that earns a permanent spot in your weekly meal prep rotation. It skips the traditional buttery pastry crust entirely, cutting down on refined carbs and unnecessary calories without sacrificing any of that comforting, eggy richness you love about classic quiche. What you get instead is a golden, set custard packed with lean ground turkey, sharp cheddar, wilted spinach, and tangy sun-dried tomatoes, all baked in a simple 9-inch dish until just set and lightly browned on top.
The protein numbers here are genuinely impressive. Each slice delivers around 28 grams of protein, coming from a combination of whole eggs, egg whites, low-fat cottage cheese, and lean ground turkey. The cottage cheese is the secret weapon. It blends smoothly into the egg mixture, adding a creamy texture and a significant protein boost without any noticeable dairy tang. Sharpness comes from a modest amount of reduced-fat mature cheddar, which means you get that punchy, cheesy flavour without needing a heavy hand. Spinach adds iron, magnesium, and a good dose of fibre, while sun-dried tomatoes bring a concentrated sweetness and a hit of lycopene that fresh tomatoes simply cannot match in a baked dish.
Making this quiche is genuinely straightforward. You brown the ground turkey first with garlic, onion, smoked paprika, and a pinch of dried oregano, building a savoury base that carries real depth of flavour through every bite. The egg and cottage cheese mixture comes together in a blender in about thirty seconds, giving you a silky, aerated custard that sets beautifully in the oven. Everything goes into a lightly greased ceramic or glass baking dish, and after 40 minutes at 180 degrees Celsius, you have a properly set quiche that slices cleanly and holds its shape. It is the kind of cooking that feels effortless but looks and tastes like you actually tried.
If you are building a healthy breakfast habit, having a pre-made quiche in the fridge is genuinely one of the smartest moves you can make. Each slice reheats in two minutes in the microwave or ten minutes in a low oven, making it a realistic option even on chaotic weekday mornings. The recipe makes six generous slices, giving you almost a full week of breakfasts from a single bake. Pair a slice with a handful of cherry tomatoes or a small piece of fruit and you have a balanced, high protein morning meal that keeps blood sugar stable and energy consistent through to lunch. This is real food that works hard for your body, and it genuinely tastes good enough to look forward to.
Ingredients
- 300 g lean ground turkey (93% lean or higher)
- 4 large whole eggs (free-range if possible)
- 4 large egg whites (from carton or fresh)
- 200 g low-fat cottage cheese (blended smooth)
- 80 g reduced-fat mature cheddar (finely grated)
- 120 g fresh baby spinach (roughly chopped)
- 50 g sun-dried tomatoes in oil (drained and finely chopped)
- 1 medium yellow onion (finely diced)
- 3 cloves garlic (minced)
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 0.5 tsp fine sea salt (adjust to taste)
- 0.5 tsp black pepper (freshly ground)
- 1 tsp olive oil (for cooking the turkey)
- 1 tbsp olive oil (for greasing the baking dish)
- 2 tbsp fresh flat-leaf parsley (finely chopped, for garnish)
Instructions
- 1
Preheat your oven to 180 degrees Celsius (160 degrees fan, 350 degrees Fahrenheit). Lightly grease a 9-inch round ceramic or glass baking dish with olive oil and set aside.
A ceramic dish distributes heat more evenly than metal and gives a neater slice when serving.
- 2
Heat 1 teaspoon of olive oil in a non-stick frying pan over medium heat. Add the diced onion and cook for 3 to 4 minutes until softened and translucent. Add the minced garlic and cook for a further 1 minute until fragrant.
- 3
Add the ground turkey to the pan, breaking it up with a wooden spoon. Cook for 6 to 8 minutes until fully browned and no pink remains. Stir in the smoked paprika, dried oregano, salt, and black pepper. Remove from heat and allow to cool for 5 minutes.
Letting the turkey cool slightly before adding it to the egg mixture prevents the eggs from beginning to cook too early.
- 4
While the turkey cools, add the cottage cheese, whole eggs, and egg whites to a blender. Blend on medium speed for 30 seconds until completely smooth and slightly frothy. Pour into a large mixing bowl.
Blending the cottage cheese removes all curds and gives the quiche a silky, even texture throughout.
- 5
Add the chopped spinach, sun-dried tomatoes, and cooked turkey mixture into the bowl with the egg and cottage cheese mixture. Stir well to combine everything evenly.
- 6
Pour the mixture into your prepared baking dish. Scatter the grated cheddar evenly over the top, pressing it very lightly into the surface.
Keeping the cheese on top rather than mixed in means you get a beautiful golden crust as it bakes.
- 7
Bake in the preheated oven for 38 to 42 minutes, until the centre is fully set and no longer wobbly when you gently shake the dish. The top should be golden and lightly browned.
If the cheese is browning too fast before the centre is set, loosely lay a piece of foil over the top for the last 10 minutes.
- 8
Remove from the oven and allow the quiche to rest for 10 minutes before slicing. This resting time lets the custard firm up fully so slices are clean and neat. Garnish with fresh parsley before serving.
Nutrition per serving
268kcal
Calories
28g
Protein
6g
Carbs
13g
Fat
1.5g
Fibre
3g
Sugar
420mg
Sodium
Pro Tips
- ✓
Use a blender for the egg and cottage cheese base, it takes 30 seconds and makes a big difference to the final texture.
- ✓
Drain the sun-dried tomatoes well before chopping them, excess oil will make the quiche greasy.
- ✓
Do not skip the resting time after baking. Cutting too early means the slices will fall apart.
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For a firmer quiche that slices even more cleanly, refrigerate it for 30 minutes after it has cooled to room temperature.
- ✓
Season the turkey generously while it cooks. This is where most of the flavour in the quiche comes from.
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Check doneness by inserting a thin knife into the centre. It should come out clean with no liquid egg clinging to it.
Frequently Asked Questions
Variations
- •
Mediterranean Style
Replace the sun-dried tomatoes with chopped roasted red peppers and add 40 grams of crumbled reduced-fat feta cheese alongside the cheddar for a bright, tangy variation.
- •
Broccoli and Cheddar
Swap the spinach for 150 grams of finely chopped steamed broccoli florets. The combination of broccoli, turkey, and cheddar is a classic for good reason.
- •
Mushroom and Thyme
Add 100 grams of finely sliced chestnut mushrooms sauteed with the onion and garlic, and replace the oregano with 1 teaspoon of fresh thyme leaves for an earthy, savoury quiche.
- •
Spicy Southwest
Add half a diced red chilli with the garlic, replace the smoked paprika with 1 teaspoon of cumin, and stir in 40 grams of drained canned black beans for extra fibre and a smoky heat.
Substitutions
- •Low-fat cottage cheese → Plain low-fat Greek yogurt (Use the same quantity. Greek yogurt adds a slightly tangier flavour but delivers a similar creamy texture and protein content.)
- •Ground turkey → Ground chicken (A direct 1:1 swap with a very similar nutritional profile. Choose 93% lean ground chicken for best results.)
- •Reduced-fat mature cheddar → Gruyere or Swiss cheese (Both melt well and add a nutty, savoury depth. Use the same quantity.)
- •Baby spinach → Kale or Swiss chard (Remove tough stems and chop finely before adding. These leaves hold up well to baking and add extra fibre.)
- •Sun-dried tomatoes → Roasted red peppers (Drain well from the jar and chop roughly. They add a sweet, slightly smoky flavour that pairs well with the turkey.)
🧊 Storage
Store cooled quiche covered tightly in the refrigerator for up to 4 days. Reheat individual slices in the microwave for 1 to 2 minutes or in a 160 degree oven for 8 to 10 minutes. Freeze well-wrapped slices for up to 2 months.
📅 Make Ahead
This quiche is an excellent meal prep recipe. Bake it fully on Sunday, slice into portions, and store refrigerated for weekday breakfasts. The flavour actually deepens overnight as the spices settle through the egg custard.
