Yes, you can make a quiche without pastry. This ham and cheese tortilla quiche uses one tortilla as the base instead, pressed down into a small springform tin so the edges ruffle up and hold the egg, and it air fries in about twelve minutes into something with a crisp golden rim and a set, custardy middle. No rolling, no chilling, no blind baking, and at 36g of protein in a single serving it is the easiest high protein quiche I know.
This is my go to quick lunch. I make it when I want something hot and filling and cannot be bothered to think about it, which is most weekdays. I made it for my parents when they came to visit and they both loved it, which I did not expect from something this simple. It is tasty, it takes minutes, and it genuinely keeps you full for longer, which is the bit that matters when you are going straight back to your desk afterwards.
- One tortilla instead of pastry, so no rolling, chilling or blind baking
- 36g of protein in a single serving, all from things already in the fridge
- Air fryer in about twelve minutes, or the oven if that is what you have
- Easy to make gluten free with a gluten free tortilla
Key Ingredients
- One tortilla, this is your entire crust, a plain white or wholemeal wrap both work. Use one a little wider than your tin so the edges ruffle up the sides, and a gluten free wrap swaps in directly
- Two eggs, cracked straight in rather than whisked, so you get properly set whites and soft yolks instead of a flat omelette
- Two slices of ham, torn over the eggs rather than laid flat so the egg sets around them, any cooked ham works, and leftover roast ham is better than the packet stuff if you have it
- Grated cheese, 50g, cheddar for sharpness or mozzarella for the pull, this is where most of the fat in the recipe comes from so it is the thing to adjust if you want it lighter
- Ketchup, spring onion and black pepper at the end, the raw onion cuts through the cheese, do not skip it
What makes this a high protein quiche
Two eggs, 50g of cheddar and two slices of ham put 36g of protein into a single serving, which is what turns a standard tortilla quiche into a high protein quiche. Most crustless quiche recipes lean on cream to set the filling, this tortilla quiche bake does not need it, so the protein comes from the filling rather than from added dairy fat.
Coaching Note
My one real tip, use a small springform tin rather than baking this flat on a tray. Lay the tortilla on a flat baking sheet and crack the eggs on top and the egg just runs straight off the edge. Pressed down into a springform tin, the tortilla ruffles up the sides into a case that holds everything in, and the clip means you can release it without tearing the base when it comes out.
Second thing, the eggs keep cooking in the residual heat. Pull it out when the whites are just set and the yolks still have a wobble, because two minutes more takes it from custardy to rubbery.
Air fryer quiche timings
How long to cook quiche in an air fryer depends on the machine, mine wants 10 to 12 minutes at 180°C and the edges crisp faster than they would in the oven. Without an air fryer, bake at 190°C for 12 to 15 minutes. To reheat quiche in the air fryer later, 4 to 5 minutes brings the tortilla back to crisp.
If you want the vegetarian version of the same idea, my Easy Tortilla Quiche with red pepper and cheese uses the same tortilla base. For more of the same trick there is my Bacon Tortilla Omelette and my Cottage Cheese Tortilla Omelette, and if you want the proper potato and egg original, my Spanish Tortilla is there too. If you are wondering how a 36g serving fits into your day, I break it down in How Much Protein Do You Really Need? You will find more like this on the breakfast recipes page.
You can see me making this one over on Instagram.
Alex 🙂
Ham and Cheese Tortilla Quiche (No Pastry, High Protein)
A high protein quiche with no pastry at all, built on a single tortilla pressed into a small tin so the edges crisp and the egg sets in the middle. Ham, cheddar and two eggs, straight from the fridge to the air fryer in about twenty minutes, at 36g of protein a serving.
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Ingredients
Instructions
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Make the case: press the tortilla down into a small springform tin, letting the edges ruffle up the sides. A tin slightly narrower than the wrap is what you want, this is what holds the egg in.
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Crack in the eggs: crack both eggs straight onto the tortilla, spaced apart, and season with black pepper.
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Ham and cheese on top: tear the ham over the eggs, then scatter the grated cheese around and between the yolks.
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Air fry: 180°C for 10 to 12 minutes, until the whites are set and the cheese is golden. The yolks should still wobble, they carry on cooking once it is out. Oven method: 190°C / 375°F for 12 to 15 minutes.
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Finish: rest for 2 minutes, then drizzle over ketchup and scatter with sliced spring onion. Lift it out of the tin, slice and eat warm.
Nutrition Facts
Nutrition Facts
Servings: 1 ServingCalories:558kcalTotal Fat:31gSaturated Fat: 14gSodium:950mgTotal Carbohydrate:30gDietary Fiber: 2gSugars: 2gProtein:36g
Note
- Macros are estimated from standard UK label values for a medium 8 inch white wrap, two medium eggs, 35g cooked ham and 50g medium cheddar, treat them as a guide rather than an exact figure
- Most of the fat and saturated fat comes from the cheese, drop to 30g and you lose roughly 85 kcal and 7g of fat while keeping it high in protein
- Written with a wheat tortilla, use a certified gluten free wrap to make it gluten free, the rest of the recipe already is
- Best eaten warm from the oven, leftovers keep covered in the fridge for up to 2 days, reheat in the oven or air fryer for 4 to 5 minutes rather than the microwave, which turns the tortilla soft
- Yolks still wobbling when you pull it out is correct, they set in the residual heat
- Sodium is an estimate too, around 950mg a serving, most of it from the ham and the cheese, a tablespoon of ketchup adds roughly another 150mg
