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Want a protein-rich warm dish to keep your meal prep up and to boost your protein target for the day? Then look no further than this delicious high-protein quiche…

It’ll take around 15 mins to prep and another 40 minutes in the oven.

  • 4 tsp. olive oil
  • 1 red onion, diced
  • 1 Courgette, finely chopped
  • salt & pepper
  • 1 tsp. garlic granules
  • 1 tsp. Herbs de Provence
  • 6 eggs
  • 4 tbsp. cottage cheese
  • 2 tbsp. fresh parsley, chopped
  • 1⁄2 cup (30g) sun-dried tomatoes,
  • 1 cup (115g) feta cheese, crumbled
  • 2 tbsp. Parmesan cheese, grated
  • 1⁄2 red onion, sliced, to garnish
  1. Preheat the oven to 180°C and grease a pie dish with 1 teaspoon of olive oil.
  2. Heat the remaining 3 teaspoons of olive oil in a pan over medium-high heat and sauté the red onion and courgette for 3-4 minutes. Season with salt and pepper and add in the garlic granules and herbs. Stir through and continue to cook for a further 3-4 minutes until soft, then set aside to cool slightly.
  3. Break the eggs into a large bowl and add the cottage cheese, whisk until combined. Next stir through the parsley, sun-dried tomatoes, and cooked vegetables.
  4. Transfer the mixture to the earlier prepared dish. Sprinkle over the crumbled feta cheese and Parmesan and garnish with sliced red onion.
  5. Place the dish in the hot oven and bake for 40 minutes or until set.
  6. Once baked, set aside to cool for 5 minutes before slicing and serving.


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