I come from a French colonial family on my mother’s side, so French food was always on the menu growing up. This upbringing gave me an appreciation for all the fatty things in life. We’re talking about stinky cheese, pâté, foie gras, dark chocolate and quiche!
When my love for food directed me toward cooking, one of my first challenges was to make a quiche lorraine from scratch. It was immensely satisfying to make my own pie dough, source unsmoked French bacon, crème fraîche and emmental cheese. Let’s just say at this point of time, I was a certified food hipster!
Little did I know the amount of calories in this classic French dish! One serving will set you back at over 500 calories!
Much to my dismay, I wasn’t able to enjoy this dish for a long time until I came up with this recipe for a high-protein quiche. At over 50% less calories per serving, it is not only a perfect addition to a healthy family brunch but it’ll easily keep for quick meals throughout the week!!
Ingredients for the Cottage Cheese Quiche (Makes 8 Servings)
- 150g ground chicken breast
- 1/8 – 1/4 cup water
- 50g chopped spinach (cleaned, cooked and water squeezed out!)
- 250 g or 2/3 cup low fat cottage cheese
- 5 egg whites
- 1/8 tsp salt (add an additional 1/8 tsp salt if you’re not watching your sodium intake)
- 1/8 tsp red pepper flakes
- 1 bunch of herbs of your choice- finely chopped (I choose dill! For dry herbs, use 1/2 tsp.)
- 1 Prepared Tart Crust (I used unblanched almond meal for this quiche. See recipe and instructions here)
- Skillet Pan
- Measuring cup or food scale
Step 1: Make sure you’ve already prepared your tart crust! Preheat your oven to 180 C or 350 F. Then, get your ingredients together!
Step 2: Cook your ground chicken!
Put in 1/8 cup of water into a skillet pan with your ground chicken. Cook and break apart the ground meat into smaller pieces. Add more water if it starts to look dry. You’ll want to cook the chicken through.
Step 3: Drain your ground chicken and set aside.
At this point, take your chicken mince off the heat and drain it! You’ll need it in a few moments.
Step 4: Put together your quiche filling base.
Put your egg whites into a bowl and add your cottage cheese to it. Start whisking away until combined!
Step 5: Add in your spinach.
Step 6: Add in your cooked and drained ground chicken.
Step 7: Add in your finely chopped herbs.
I used dill here but play around with it! Chicken tastes great with chives, rosemary and/or oregano. Dry herbs are OK too! If you wish to use dry herbs, I would recommend using 1/2 teaspoon.
Step 8: Give it one final mix.
Step 9: Take out your prepared tart crust (recipe here!)
I used unblanched almond meal here for the heartier and more rustic look and taste!
Step 10: Pour your filling into the tart crust.
Step 11: Put your quiche in the oven for 30-35 minutes at 180 C or 350 F.
Step 12: Take out your quiche and cool to room temperature.
Step 13: Cut and serve with a nice arugula salad!!
Save the leftovers for meals throughout the week. I’ve had this room temperature and cold and I prefer it cold!
Nutrition & Macros per serving (Recipe makes 8 servings)
- Calories: 204
- Fat: 13.8 g
- Carbs: 5.1 g
- Protein: 16.3 g
- Fiber: 2.2 g