This is my healthy take on the viral tortilla quiche with cottage cheese recipe making the rounds on social media. It’s packed with vegetables and is high in protein from eggs, cottage cheese and tofu (or cheese). This easy quiche makes a delicious healthy lunch and can be prepped ahead. The tortilla acts as the ‘crust’ for the quiche which is much lighter.

In many recipes, vegetables are added to the tortilla raw, but I always prefer to sauté them lightly first. This method softens the onion and makes it so much more delicious.

To adapt this recipe, you can easily add your favourite vegetables to the mix—mushrooms work particularly well. For an added protein boost, consider including bacon, ham, or another meat of your choice.

Viral tortilla cottage cheese quiche with vegetables recipe

Eggs are a nutritional powerhouse, packed with high-quality protein, essential vitamins, and minerals like vitamin B12, vitamin D, and selenium. They’re also rich in choline, which is crucial for brain health. I eat eggs every day, whether for breakfast, lunch, or supper.

Eggs fried in cream with sage & bay recipe

In my dream world, I’d be enjoying a buttery-based cheese and onion quiche, a delicious version with bacon and zucchini, or a classic quiche Lorraine. Quiche is one of my all-time favourite lunch dishes, and I never tire of it. Even though this tortilla version is kept light, I look forward to it whenever it’s on my menu.

To keep the calories low and increase protein, I’ve swapped out cheese for grated firm tofu. Cheese, whether Cheddar or feta, would be more delicious, so you can choose whichever option suits you best.

*Top Tip: I keep grated firm tofu and grated cheese in my freezer in Ziploc bags, so they’re always on hand to toss into my recipes.

This recipe is even easier to make in an air fryer. If you’re baking it in the oven, just allow an extra 5–10 minutes for it to set.

Check out my easy oven to air fryer conversion guide when adapting recipes from an oven to an air fryer.

Viral tortilla cottage cheese quiche with vegetables

Ingredients

1 Tbsp olive oil
Half a red onion finely chopped
Half a red or yellow pepper finely chopped
½ cup baby tomatoes cut in quarters
Pinch of dried herbs such as oregano or herbs de Provence
1 big handful of baby spinach leaves
4 large free-range eggs
1/3 cup cottage cheese with chives
1 Tbsp chopped herbs of choice such as parsley
Salt and pepper
A handful of grated firm tofu or Cheddar approx. 1/3 of a cup or crumbled feta
Freshly grated Parmesan approx. 20- 30 grams optional
1 regular or whole wheat flour tortilla 20cm or bigger

Instructions

Heat a non-stick frying pan and add the olive oil. Stir fry the onions and pepper until they start to soften, about 4 minutes. Add the tomatoes and cook for about a minute. Season well with salt and pepper or any other seasonings of your choice. A pinch of herbs de Provence or oregano works well here too.
Add the spinach leaves and a lid to the pan. This will create steam which will wilt the spinach.
Once the spinach has wilted and everything has cooked down a little, remove it from the heat.
Place the tortilla into a small oven dish that is sprayed or lined with baking paper. Add the filling and spread it over the tortilla.
In a bowl crack the eggs and give them a whisk, Add the cottage cheese and herbs. Season well with salt and pepper and mix to combine.
Pour the mixture over the filling in the tortilla. Top with the grated tofu (or cheese), and grated Parmesan.
Place the quiche in the air fryer that has been preheated to 180C and bake for 20 minutes until set and golden brown.