Make Ahead Breakfast Quiche for Weekly Meal Prep with Turkey Bacon and Vegetables
If Sunday afternoons had a superpower, it would be this make ahead breakfast quiche for weekly meal prep. You spend about an hour in the kitchen, slide a beautifully golden quiche out of the oven, and suddenly five busy mornings are sorted. No rushing, no skipping breakfast, no sad desk snacks. Just a warm, satisfying slice ready to go whenever you need it. That is the kind of meal prep that actually changes your week.
Now, traditional quiche can be a bit of a calorie bomb. Heavy cream, a buttery pastry shell, loads of full fat cheese. Delicious, yes. But not exactly the kind of thing you want to eat every morning if you are trying to fuel your day with proper nutrition. This version takes a completely different approach. The pastry crust is swapped out for a crispy oat and almond flour base that adds fibre and keeps things gluten friendly. The filling uses a clever mix of whole eggs and egg whites to push the protein up without loading on extra fat. Greek yogurt takes the place of heavy cream, giving you that silky custard texture with a fraction of the calories. The result is a quiche that clocks in at around 210 calories per slice with 19 grams of protein, which is genuinely impressive for a breakfast dish.
The fillings here are where things get really good. Crispy turkey bacon brings that smoky, savoury depth you want first thing in the morning without any pork whatsoever. Baby spinach wilts beautifully into the egg mixture, adding iron and folate. Red bell pepper brings a gentle sweetness and a hit of vitamin C. Mushrooms add an earthy umami note that makes the whole thing taste far more indulgent than it actually is. Everything is bound together with a modest amount of reduced fat feta cheese, which gives a punchy flavour so you need less of it. Every bite is layered and satisfying, not bland health food, not a compromise. Just genuinely good food that happens to be really good for you.
Meal prepping quiche is one of those habits that feels almost too simple once you start. You can slice the whole thing into six generous portions, wrap each one individually, and stack them in the fridge for the week. In the morning, two minutes in the microwave or ten minutes in a low oven and breakfast is done. You can also freeze individual slices for up to three months, which means you can batch cook two quiches on one Sunday and have breakfasts covered for weeks. Pair a slice with some fresh fruit or a small green salad if you want a more complete meal, or enjoy it straight from the container when time is tight. This is the kind of recipe that earns its place in your regular rotation because it genuinely makes life easier without asking you to sacrifice flavour or nutrition.
Ingredients
- 1 cup rolled oats (blended into a rough flour)
- 1 cup almond flour
- 2 tablespoons olive oil
- 3 tablespoons cold water (add one tablespoon at a time)
- 1 teaspoon sea salt (for the crust)
- 4 large whole eggs (free range if possible)
- 4 large egg whites (from fresh eggs or carton)
- 1 cup plain Greek yogurt (full fat or 2 percent)
- 1 cup unsweetened almond milk (or any low fat milk)
- 5 strips turkey bacon (chopped into small pieces)
- 2 cups baby spinach (roughly chopped)
- 1 medium red bell pepper (diced small)
- 1 cup mushrooms (sliced, cremini or button)
- 1 cup reduced fat feta cheese (crumbled)
- 2 cloves garlic (minced)
- 1 teaspoon dried oregano
- 1 teaspoon black pepper
- 1 teaspoon smoked paprika
- 1 teaspoon olive oil (for cooking the vegetables)
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 or line with baking paper.
A ceramic or glass pie dish gives the most even bake for this oat crust.
- 2
Place the rolled oats in a blender or food processor and pulse until they reach a rough flour consistency. Transfer to a mixing bowl and combine with the almond flour and sea salt. Add the olive oil and mix until the texture resembles wet sand. Add cold water one tablespoon at a time, mixing until the dough just holds together when pressed.
Do not overwork the dough. It should be crumbly but press together easily when you pinch it.
- 3
Press the oat and almond dough evenly across the base and up the sides of your prepared pie dish. Use the back of a spoon or the bottom of a flat measuring cup to get an even layer. Bake the crust for 10 minutes until lightly golden. Remove and set aside.
Pre-baking the crust stops it going soggy once the egg filling is added.
- 4
While the crust is par-baking, heat one teaspoon of olive oil in a non-stick skillet over medium heat. Add the turkey bacon pieces and cook for 3 to 4 minutes until lightly crispy. Remove and set aside. In the same pan, add the garlic, red bell pepper and mushrooms. Cook for 4 to 5 minutes until softened. Add the spinach and stir for one minute until wilted. Season with oregano, smoked paprika and black pepper. Remove from heat.
Let the vegetables cool slightly before adding to the egg mixture so they do not scramble the eggs prematurely.
- 5
In a large mixing bowl, whisk together the whole eggs, egg whites, Greek yogurt and almond milk until smooth and well combined. Season lightly with a pinch of salt and pepper.
Whisk vigorously for a full minute to incorporate air, which helps the quiche set with a lighter, fluffier texture.
- 6
Scatter the cooked turkey bacon and sauteed vegetables evenly across the pre-baked crust. Pour the egg mixture slowly over the top. Sprinkle the crumbled feta cheese evenly across the surface.
Pour the egg mixture slowly from one side to avoid displacing the fillings.
- 7
Bake the quiche at 375 degrees Fahrenheit for 30 to 35 minutes, until the centre is just set and the top is lightly golden. A clean knife inserted into the centre should come out clean. If the edges are browning too quickly, loosely cover with foil for the final 10 minutes.
The quiche will continue to firm up as it cools, so a very slight wobble in the very centre is fine when you remove it.
- 8
Allow the quiche to cool in the dish for at least 10 minutes before slicing. This resting time helps the slices hold their shape cleanly. Slice into 6 even portions for the week ahead.
Use a sharp serrated knife for the cleanest slices through the oat crust.
Nutrition per serving
210kcal
Calories
19g
Protein
14g
Carbs
9g
Fat
3g
Fibre
3g
Sugar
420mg
Sodium
Pro Tips
- ✓
Let the quiche cool completely before storing to prevent condensation making the crust soft.
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Wrap individual slices in beeswax wrap or parchment before placing in containers to make grab-and-go mornings even easier.
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To reheat from the fridge, microwave a slice on medium power for 90 seconds to two minutes for best texture.
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The oat crust holds up better than pastry when frozen and reheated, making this ideal for long term meal prep.
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Swap or rotate the vegetables each time you make this to keep the weekly meal prep feeling fresh and interesting.
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If you want a firmer set quiche for easier slicing, increase the egg whites by two and reduce the Greek yogurt to a third of a cup.
Frequently Asked Questions
Variations
- •
Mediterranean Veggie Version
Skip the turkey bacon and add sun dried tomatoes, kalamata olives, roasted red peppers and a handful of crumbled feta. Finish with a pinch of dried thyme for a bright, tangy flavour profile.
- •
Smoked Salmon and Dill
Replace the turkey bacon with flaked smoked salmon, add fresh dill to the egg mixture and swap feta for a small amount of reduced fat cream cheese dolloped across the top before baking.
- •
Crustless Keto Version
Omit the oat and almond flour crust entirely and pour the filling straight into a greased pie dish. This drops the carbohydrates significantly and keeps the recipe fully keto friendly.
- •
Broccoli and Chicken Sausage
Use diced chicken or turkey sausage in place of turkey bacon and add one cup of finely chopped broccoli florets to the saute stage. A small handful of grated reduced fat cheddar works beautifully here instead of feta.
Substitutions
- •Turkey bacon → Smoked salmon or chicken sausage (Both provide excellent protein. Smoked salmon adds omega 3 fatty acids and a completely different but equally delicious flavour.)
- •Almond flour → Extra blended oats or sunflower seed flour (Use sunflower seed flour for a nut free version that keeps a similar texture and nutty flavour in the crust.)
- •Plain Greek yogurt → Low fat cottage cheese blended smooth (Blended cottage cheese mimics the creamy consistency of Greek yogurt and adds slightly more protein per serving.)
- •Almond milk → Oat milk or semi skimmed dairy milk (Any low fat milk works here. Oat milk adds a very subtle sweetness that pairs nicely with the smoked paprika.)
- •Feta cheese → Reduced fat goat cheese or reduced fat cheddar (Goat cheese gives a similarly tangy punch while cheddar delivers a more classic, mild quiche flavour.)
- •Baby spinach → Kale or Swiss chard (Both hold up well during baking. Remove tough stems from kale and chard before using and saute for an extra minute to soften.)
🧊 Storage
Store individual slices in airtight containers in the refrigerator for up to 5 days. For freezing, wrap each slice individually in cling film then place in a zip lock freezer bag. Freeze for up to 3 months. Thaw overnight in the fridge before reheating. Do not refreeze once thawed.
📅 Make Ahead
This quiche is specifically designed for weekly meal prep. Bake the full quiche on Sunday, cool completely, slice into 6 portions and store. Each morning, simply reheat one slice. You can also prep two quiches at once and freeze one whole batch to cover future weeks with minimal extra effort.
