Quiche is an excellent option for dinner, especially when prepared in protein versions. In addition to being practical and versatile, it helps promote greater satiety, helping to avoid snacking throughout the night. By combining ingredients rich in proteins, the preparation becomes nutritious, balanced and capable of providing energy and important nutrients for the body.

Below, check out 4 protein quiche recipes!

Ingredients

Massa

• 1 cup of tea oatmeal
• 2 eggs
• 2 tablespoons olive oil
• 3 tablespoons of low-fat natural yogurt
• 1 pinch of salt
• 1 teaspoon of chemical yeast

Filling

• 300 g cooked and shredded chicken breast
• 3 eggs
• 200 g of mashed cottage cheese
• 1/2 cup chopped sun-dried tomatoes
• 1/2 cup sliced ​​green olives
• 1 chopped onion
• Oregano, ground black pepper and salt to taste

Preparation mode

Massa

In a bowl, mix the eggs, olive oil and yogurt. Add the oat flour, salt and yeast until a homogeneous dough forms. Roll out the dough with a rolling pin and line a quiche pan, spreading the dough on the bottom and sides. Book.

Filling

In a container, mix the chicken, cottage cheese, eggs, onion, seasonings, sun-dried tomatoes and olives. Pour the filling over the dough. Bake in a preheated oven at 180°C for around 35 to 40 minutes, or until golden and set. Serve then.

Ingredients

Massa

• 1 cup cooked and mashed sweet potato
• 1 cup of almond flour
• 1 ovo
• 1 tablespoon olive oil
• 1 pinch of salt
• Oregano to taste

Filling

• 300 g the beef lean cooked and shredded
• 2 cups of cooked and mashed pumpkin
• 3 eggs
• 150 g of mashed ricotta
• 1 chopped onion
• 2 cloves of garlic, chopped
• Olive oil, salt, paprika, ground black pepper and chopped green chillies to taste

Preparation mode

Massa

In a container, mix the mashed sweet potato, almond flour, egg, olive oil and seasoning until it forms a uniform dough. With the dough, line the bottom and sides of a quiche pan. Bake in a preheated oven at 180°C for about 12 minutes. Book.

Filling

In a pan, heat the olive oil over medium heat and sauté the onion and garlic. Add the shredded meat and season with salt, paprika, black pepper and green scent. Transfer to a container and mix with the mashed pumpkin, eggs, cottage cheese and half the mozzarella until you get a creamy filling. Add the meat and mix. Pour the filling over the pre-baked dough. Bake in a preheated oven at 180°C for approximately 30 to 35 minutes, until golden and firm. Serve then.

3. Spinach, ricotta and cherry tomato protein quiche

Ingredients

Massa

• 1 1/2 cups of tea cooked chickpeas and drained
• 1 ovo
• 2 tablespoons olive oil
• 2 tablespoons of oat flour
• 1 pinch of salt
• Oregano to taste

Filling

• 2 cups of chopped spinach
• 4 eggs
• 200 g of mashed ricotta
• 100 g of crushed white cheese
• 1/2 chopped onion
• 1 clove of minced garlic
• 10 cherry tomatoes cut in half
• Olive oil, salt, ground black pepper and nutmeg powder to taste

Preparation mode

Massa

In the processor, beat the chickpeas, egg, olive oil, oat flour and seasonings until a uniform dough forms. Distribute the dough into a quiche mold, covering the bottom and sides. Place in the preheated oven at 180°C for 10 minutes. Book.

Filling

In a pan, heat the oil over medium heat and sauté the onion and garlic. Add the spinach and stir until wilted and set aside. In a bowl, mix the eggs, ricotta, cheese, sautéed spinach and seasonings. Pour the filling over the pre-baked dough. Distribute the cherry tomatoes on top. Bake in a preheated oven at 180°C for around 30 to 35 minutes, until set and golden. Serve then.

Ingredients

Massa

• 1 cup of oat flour
• 3 tablespoons of golden flaxseed flour
• 2 tablespoons of chia seeds
• 2 eggs
• 3 tablespoons olive oil
• 3 tablespoons of water
• 1 pinch of salt
• Oregano to taste

Filling

• 2 cups cooked and chopped cauliflower
• 300 g the chicken breast cooked and shredded
• 3 eggs
• 150 g of mashed cottage cheese
• 1/2 chopped onion
• 2 cloves of garlic, chopped
• Olive oil, salt, ground black pepper and paprika to taste

Preparation mode

Massa

In a container, mix the oat and flaxseed flour, chia, eggs, olive oil, water and seasonings until it forms a moldable dough. Spread the dough into a quiche mold, covering the bottom and sides. Make holes with a fork and place in a preheated oven at 180°C for around 10 minutes. Book.

Filling

In a pan, heat the olive oil over medium heat and sauté the onion and garlic. Add the chicken and season with salt, ground black pepper and paprika. Add the cauliflower and mix. Book.

In a bowl, mix the eggs and cottage cheese. Add the sautéed chicken and cauliflower and stir well. Place the filling on the pre-baked dough. Bake in a preheated oven at 180°C for approximately 30 to 35 minutes, until golden and set. Serve then.