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Viral tortilla cottage cheese quiche with vegetables

A healthy and lighter quiche made with a whole wheat flour tortilla as the base and cottage cheese

Prep Time
5 mins
Cook Time
5 mins
Course: Breakfast , Lunch
Cuisine: International

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

    Cup of Yum
  1. 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.
  2. Add the spinach leaves and a lid to the pan. This will create steam which will wilt the spinach.
  3. Once the spinach has wilted and everything has cooked down a little, remove it from the heat.
  4. 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.
  5. 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.
  6. Pour the mixture over the filling in the tortilla. Top with the grated tofu (or cheese), and grated Parmesan.
  7. Place the quiche in the air fryer that has been preheated to 180C and bake for 20 minutes until set and golden brown.

Notes

  • This can be prepped ahead and stored in a sealed container in the fridge.
  • Reheat it in a microwave or eat it cold.