High-protein Tortilla Quiche with Turkey and Fresh Salad

Michaela from Fit Recipes By Michaela
Published 5 days ago
0 ratings

This tortilla quiche makes a fresh and filling lunch with eggs, turkey, and light tortillas, plus a crisp salad on the side. It’s balanced but not heavy, gives you plenty of protein, and is perfect when you want something more satisfying than a salad but still light for midday.

High-protein Tortilla Quiche with Turkey and Fresh Salad
category Fitness
meal type Lunch
difficulty Easy
Prep 15 mins
Cook 30 mins
Serves 4

Nutrition

  • Calories 340kcal 86kcal
  • Fat 14.4g 3.6g
  • Carbs 33.5g 8.4g
  • Proteins 21.7g 5.5g
  • Fibre 4.8g 1.2g

Ingredients

  • Main Recipe

Salad Bowl

Light Salad Dressing

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

I like this tortilla quiche because it feels like a real lunch but isn’t too heavy. The eggs and turkey make it filling, the melted mozzarella adds a soft, savoury centre, and the salad keeps everything fresh and crisp. It’s easy to make, high in protein, and perfect when you want something more than just a wrap or salad.

Tips and Variations

  • Use light mozzarella if you want to keep the quiche a little lighter while still getting a creamy texture.
  • Swap the turkey for grilled chicken, tuna or leftover roast meat.
  • Add a handful of spinach, grated courgette or chopped peppers to make the filling more colourful.
  • Try wholegrain tortillas for a slightly more filling base.
  • Reduce the cheese a little if you prefer a lighter lunch.
  • Add chilli flakes, parsley, chives or dried oregano for extra flavour.
  • Serve the salad on the side rather than on top, especially if you are packing it for lunch.
  • For meal prep, store the quiche and salad separately so the tortillas stay soft but not soggy.

Meal Storage

Store the quiche in an airtight container for up to 3 days. Keep the salad and dressing separate.

Freezer tips

Freeze only the quiche, not the salad. Store slices in airtight containers for up to 2 months.

Thaw the quiche overnight in the fridge and reheat in the oven until warm. Prepare fresh salad when serving.

Frequently Asked Questions

Yes, it can be a balanced lunch with protein from eggs and turkey, a tortilla base, cheese for flavour, and a fresh salad on the side.
Yes, the quiche can be made ahead and kept in the fridge. For the best texture, prepare or dress the salad just before serving.
Yes, tortilla quiche tastes good cold, which makes it handy for lunch boxes or meal prep. Keep the salad separate until you are ready to eat.
Yes, you can leave out the cheese, but it adds flavour and helps the filling feel softer. Add extra herbs or seasoning if you skip it.
A simple salad with cucumber, tomatoes, lettuce or peppers works well. A light yoghurt dressing keeps it fresh without making the meal too heavy.

Closing Note

Fresh, balanced and full of flavour, this tortilla quiche with salad makes an easy high-protein lunch that feels satisfying without being heavy. It is simple enough for a weekday meal, works well cold, and can be packed for meal prep if you keep the salad separate. If you enjoy tortilla-based meals, you might also like these high-protein chicken quesadillas with wholemeal wraps.

  • 💪 High Protein
  • 🌓 Partially Freezer Friendly

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