Food and Nutrition

This Fitness Instructor’s Healthy Quiche Recipe Is the Ideal High-Protein Breakfast or Dinner Idea

Emily Laurence

Consider this your guide to healthier baking. Chef Mia Rigden and Jenny Dorsey team up to show you how to revamp some of your favorite baked goods to make them healthier and loaded with better-for-you ingredients—without skimping on flavor. See All

When you were a kid, getting to have breakfast for dinner was a major treat. It always felt like you were breaking some sort of rule. Everyone else you knew was sitting down to meatloaf or rice and beans, but you, you got pancakes. It's one of the simple joys that doesn't wear off as an adult—making breakfast for dinner can still feel special.

Of course, as adults, we're a lot more aware of the idea of a "balanced" meal than we were as kids and feel more interested in dishes that deliver on nutrient value just as much as taste. It's something Barry's Bootcamp instructor Sashah Handal has on her mind when she gets home from teaching intense classes. As a fitness instructor, nutrition coach, and baker, she definitely wants something that's filled with enough protein to help her body recover.

That's where her high-protein quiche comes in, her breakfast-for-dinner specialty she shows how to make in the latest episode of Alt-Baking Bootcamp. Her high-protein quiche is also gluten-free and full of fiber. The crust is made with cornmeal and cornflour, and eggs and cheese are used to bind it together. "The reason why I use both cornflour and cornmeal is because the fineness of the cornflour will absorb all the fat [from the cheese] and help to stick together while it bakes," Handal explains. Pro tip: save some of the cheese to sprinkle on top before baking for a creamy, bubbly layer.

The core of the quiche is made with eggs plus lots of veggies, including kale, bell peppers, and mushrooms. "I use all pretty dense, watery vegetables," Handal says. "I wanted it to be very veggie-forward." For seasoning, she uses chili flakes, garlic powder, thyme, onion salt, salt, and pepper—this quiche definitely isn't bland.

Watch the episode above to see how it comes together and get the recipe below. This quiche is so yummy, chances are you'll have a slice again eight hours in the A.M.

High-protein quiche recipe

Ingredients
For the cornmeal crust:
2/3 cup cornmeal, medium coarse
1/3 cup cornmeal flour
1/2 cup white cheddar, grated
1/4 cup asiago cheese, grated
1 tsp salt
1/2 tsp sugar
1 tsp black pepper
2 eggs
3 Tbsp heavy cream
2 Tbsp olive oil

For the filling:
4 eggs
3/4 cup egg whites
1/4 cup heavy cream
1 Tbsp corn starch
1/3 cup cheddar
1 cup baby kale
1/2 cup red bell pepper
1/2 cup green bell pepper
1/2 cup mushrooms, sliced
1/2 tsp salt
1/2 tsp onion salt
1/2 tsp chili flake
1/2 tsp garlic powder
1/2 tsp thyme
1/2 tsp black pepper

1. First, make the cornmeal crust by combining all the ingredients into a big bowl and mixing together. Pour the mixture into a cast-iron skillet that has been coated with cooking oil. Bake in the oven at 375°F for 10 minutes.

2. Make the quiche filling by combining all of the remaining ingredients into another bowl and mixing them together until well-combined. Once the cornmeal crust is done baking, pour the mixture on top. Sprinkle a little cheese on top. Bake in the oven at 350°F for 25 minutes, rotating it once halfway through. Let it cool for an hour before serving.

Get more healthy recipe ideas in Well+Good's Cook With Us Facebook group.

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