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Spinach & Cheddar Crustless Quiche

“I’m running out of high protein breakfast ideas! What’s something easy and yummy that I can prep?”

I often have these kinds of conversations with my clients. They understand the value of having a key protein source in each and every meal, but sometimes… it just ain’t as easy as it looks.

For one, my clients are busy.

They don’t often have the time to dedicate to whipping up an egg and turkey bacon sandwich every morning. They need something simple, fast, and portable. That way, if they’re running late (which, if they’re MY kind of client, then of course they are) then they already have an easy breakfast they can pack with them, without having to fuss.

That’s where this recipe comes in.

It takes minimal prep work, about 45 minutes of cook time (which can be done on a weekend with the rest of your meal prep), stores well in the fridge, is extremely low-calorie (which means you can have two or three in one sitting, yay!) and makes the perfect packable high protein breakfast or snack.

Plus, you can add any extra veggies or ingredients for unlimited variety! That way, you’ll never get bored of the same old recipe.

Grab the full recipe and details below.


  • 1 tablespoon extra virgin olive oil

  • 1 small sweet onion, diced

  • 2 cloves garlic, minced

  • 10 cups spinach

  • 1 cup shredded cheddar cheese

  • 4 large eggs

  • 1 cup liquid egg whites

  • 1/3 cup non-dairy milk

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper


  1. Preheat oven to 350°F. Lightly grease a 9-inch deep-dish pie plate.

  2. Heat olive oil in a large skillet over medium-high heat. Add in onions and garlic and saute until softened, about 5 to 7 minutes. Stir in spinach and cook until spinach has wilted and reduced completely. Spoon spinach/onion/garlic mixture into the prepared pie plate.

  3. In a mixing bowl, whisk together eggs, egg whites, non-dairy milk, salt, and pepper. Pour egg mixture over the spinach mixture in the prepared pie plate.

  4. Bake in the preheated oven for 40 to 45 minutes, until eggs are set and the top is golden. Let cool 10 minutes before slicing and serving.

Note: If the top is not golden, but the eggs are fully set, you can set your oven to broil and let it brown for 1-2 minutes before removing it from the oven.


Serves 8

Calories per serving, 151

Fat, 10g

Carbohydrates, 4g

Protein, 12g

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