Healthy High Protein Quiche|Spinach & Onion
This healthy high-protein quiche with spinach and onion is the perfect make-ahead breakfast to keep mornings simple and satisfying. Made with spinach, Canadian bacon, caramelized onions, eggs, and just enough cheese, this quiche is packed with protein while still tasting indulgent.
It’s one of those recipes that feels like comfort food but fits easily into weight-loss or high-protein goals — and it’s ideal for meal prep since it reheats beautifully.
If you love easy, protein-packed breakfasts, be sure to check out my french toast muffins, egg white muffins 3 ways or pull apart breakfast muffins.
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Why You’ll Love This Healthy High-Protein Quiche
Quiche is one of my favorite breakfast options because it’s:
- easy to prep ahead
- filling and satisfying
- incredibly versatile
That said, traditional quiche recipes are usually loaded with heavy cream and tons of cheese, which drives calories way up — especially from fat.
With a few simple swaps, this version keeps all the flavor while dramatically improving the nutrition.
Per slice (approximate):
- 175 calories
- 25 grams protein
- 8 grams fat
- 11 grams carbs
It’s a great option if you’re focusing on fat loss, balanced macros, or just want a breakfast that actually keeps you full.
Ingredients You’ll Need
This healthy high-protein quiche recipe uses simple ingredients you may already have on hand.
- Whole wheat pie crust – I used Wholly Wholesome, but any brand works
- Baby spinach – can substitute kale or mixed greens
- Canadian bacon – a lean, low-fat alternative to regular bacon
- Yellow onion – caramelized for extra depth and sweetness
- Low-fat shredded cheese – Cabot Lite50 or mozzarella work great
- Whole eggs – the protein base of the quiche
- Milk – I used a mix of almond milk and whole milk
This recipe is very flexible. You can easily mix and match based on what you have:
- Turkey Bacon
- Italian sausage
- Chicken sausage
- Red onion
- Red bell pepper
How to Make High-Protein Quiche
1. Caramelize the onions
Slice onions lengthwise into long strips. Heat a non-stick skillet over low heat and add 1 tablespoon butter. Once melted, add onions and let them sit undisturbed for about 20 minutes before stirring.
Cook low and slow for 45–60 minutes, stirring occasionally, until soft and deep golden brown. Set aside.
2. Prep the crust
Preheat oven to 325°F. Bake the pie crust for 5 minutes to help prevent a soggy bottom.
3. Prepare the filling
While the crust bakes:
- Chop spinach
- Dice Canadian bacon and brown it in a skillet over medium-high heat
In a medium bowl, whisk eggs until combined. Add milk, salt, black pepper, and a pinch of cayenne pepper.
4. Assemble the quiche
Remove crust from the oven. Layer onions, Canadian bacon, spinach, and cheese evenly in the crust. Pour egg mixture over the top and gently stir to distribute ingredients.
5. Bake
Bake for 40–45 minutes, or until the center is set and a knife inserted comes out clean.
Let cool slightly before slicing. This recipe makes about 8 slices.
What to Serve with Quiche
This healthy high protein quiche works great on its own, but if you’re serving it for brunch or meal prepping a full plate, try pairing it with:
- Mixed green salad
- Fresh fruit or Fruit salad
- Crispy air fried chicken tenders
- Protein Waffle bar
How to Store High Protein Quiche
Allow quiche to cool completely. Wrap individual slices tightly in plastic wrap, then foil. Store in the refrigerator for up to 3 days.
Best Way to Reheat
- Microwave: 45–60 seconds (quickest option)
- Air fryer (recommended): 325°F for ~6 minutes to keep the crust crispy
Healthy High Protein FAQ’s
If you make this recipe, feel free to leave me a comment down below. Let’s stay in touch! Feel free to follow me on my social media as I share more healthy recipes, fitness workouts and motherhood. Give a follow at: Instagram, YouTube and Pinterest!
Healthy High Protein Quiche with Spinach & Onions
Ingredients
- 1 Pie crust whole wheat
- 5 Eggs whole
- 1/2 cup Almond milk plain
- 1/4 cup Whole milk
- 1 medium Onion sliced + caramelized
- 3 slices Canadian Bacon diced
- 1 cup Spinach fresh + chopped
- 1/3 cup Shredded cheese low fat white cheddar or mozzerella
- 1 tsp Black pepper
- 1/4 tsp Cayenne pepper
- Salt to taste
Instructions
- First prep your onions by slicing them lengthwise into long strips.
- In a nonstick skillet heat to low heat and place 1tbsp of butter in the pan. Once the butter melts, add your sliced onions and let sit for at least 20 minutes before starting to stir.
- Cook onions low and slow for 45 minutes to an hour until they are soft and a dark brown color.
- Next, pre heat your oven to 325 degrees. Once heated, bake your pie crust for 5 minutes to ensure an even crispiness at the bottom.
- While the pie crust is baking, prep the remaining ingredients by chopping the spinach and dicing the Canadian bacon.
- In a medium bowl, add your eggs and whisk until combined. Next add the milk plus black pepper, cayenne pepper and salt until throughly combined and set aside.
- Heat a skillet to medium-high heat and brown the bacon in the skillet and remove once done and set aside.
- Remove pie crust from the oven and place the onions, Canadian bacon, spinach and cheese into the quiche filling. Lastly, pour the egg mixture on top and gently stir to combine all ingredients.
- Bake in the oven for 40 to 45 minutes or until the center of the quiche is set and comes out clean when tested with a knife.
- Let cool to room temperature and cut into individual slices. This great recipe makes approx. 8 servings.
