Servings: 6
Total Time: 40 minutes
Difficulty: Easy
Calories per Serving: ~250 kcal
Macros (per serving): 22g protein / 4g net carbs / 15g fat / 2g fiber
3. Intro
This High-Protein Ham & Spinach Quiche is the ultimate combination of convenience, flavor, and nutrition. With tender ham, fresh spinach, and a rich, custardy filling, it’s a satisfying dish for breakfast, brunch, or even a light dinner. Best of all, it’s protein-packed and low in carbs, making it perfect for keto, high-protein, SW-friendly, or Weight Watchers diets.
Whether you’re meal-prepping for the week or looking for a quick, wholesome dish, this quiche delivers irresistible flavor and creamy texture without compromising your macros. It’s comfort food you can feel good about.
With this high-protein ham quiche, you get a quick, filling, and delicious recipe that fits effortlessly into your healthy-eating lifestyle.
4. Look at the Recipe
- Texture: Soft, fluffy egg base with slightly crisp edges and tender ham & spinach.
- Flavor: Savory, cheesy, and lightly smoky from the ham.
- Diet Benefit: High in protein, low in carbs, and made with clean ingredients.
5. Ingredients Needed
For the Quiche
- 6 large eggs
- 1 cup cooked, diced ham
- 1 cup fresh spinach, chopped
- 1/2 cup grated low-fat cheddar or mozzarella
- 1/2 cup unsweetened almond milk (or light cream)
- 1 tbsp olive oil or butter
- Salt and pepper to taste
- Optional: 1/2 tsp garlic powder or nutmeg
6. How to Make Our High-Protein Ham & Spinach Quiche
- Preheat oven. Heat oven to 180°C (350°F). Grease a 9-inch pie dish lightly.
- Sauté the spinach. Heat olive oil in a pan and cook the chopped spinach until just wilted.
- Combine eggs and milk. Whisk together eggs, almond milk, salt, pepper, and optional seasonings.
- Assemble the quiche. Spread sautéed spinach and diced ham evenly in the pie dish. Pour egg mixture on top and sprinkle cheese over.
- Bake. Cook for 25–30 minutes until the quiche is set in the center and slightly golden on top.
- Serve warm or cold. Slice into six portions. Perfect for meal prep or brunch.
This approach keeps the quiche high in protein, low in carbs, and diet-friendly without sacrificing flavor.
7. Storage & Serving Suggestions
- Storing: Refrigerate in an airtight container for up to 4 days.
- Reheating: Microwave for 30–60 seconds per slice or warm in the oven at 160°C (325°F).
- Freezing: Freeze individual slices for up to 1 month. Thaw overnight before reheating.
- Serving Ideas: Pair with a light salad or roasted vegetables for a complete meal.
8. Tips & FAQs
Can I make this crustless quiche ahead of time?
Yes—perfect for meal prep and can be stored in the fridge for several days.
Can I use turkey or chicken instead of ham?
Absolutely—use diced cooked turkey or chicken for a different protein twist.
Is it keto-friendly?
Yes—using almond milk and keeping the cheese low-carb keeps it keto-approved.
How can I boost protein even more?
Add 1–2 tbsp of unflavored whey protein to the egg mixture.
Can I add other vegetables?
Yes—mushrooms, bell peppers, or zucchini work great while keeping carbs low.
9. Macros & Plan Compatibility
| Plan | Notes |
|---|---|
| Keto & Low-Carb | ~4g net carbs per slice. Grain-free and keto-friendly. |
| SW | ~5 syns per slice; use light cheese and almond milk to reduce syns. |
| High-Protein | ~22g protein per slice; add whey protein to egg mixture for extra protein. |
| Weight Watchers | ~5 SmartPoints per slice (Blue plan) using reduced-fat cheese and light milk. |
