Did you know High-Protein Ham & Spinach Quiche started as “Kuchen,” which literally means cake? Yep, it began in medieval Germany, where no one was worried about carbs. The French got hold of it, fancied it up, and voilà—quiche Lorraine was born! Over time, people got creative, tossing in ham, spinach, and whatever else they had lying around. And now? It’s the ultimate “clean out your fridge” dish that’s also fancy enough for brunch. Who knew leftovers could have such a glow-up?
Nutritional Powerhouse in Disguise
You think quiche is just cheesy, creamy comfort food, right? Think again… It’s basically a secret health weapon. Eggs and spinach don’t just taste great together—they’re nutritional soulmates. Eggs actually help your body absorb all the good stuff in spinach, like antioxidants and vitamins. So while you’re over here enjoying your second slice, your body’s like, “Yes! More, please!” Sneaky, delicious, and healthy—quiche is clearly the overachiever of the brunch table.
Quiche That Sparked a Debate
Back in the 1980s, quiche caused drama. A satirical book claimed, “Real men don’t eat quiche.” People took it way too seriously, questioning if it was too “fancy” or “unmanly.” Spoiler alert: everyone ate it anyway. Because, let’s face it—quiche is irresistible. Creamy, cheesy, packed with ham and spinach… it doesn’t care about your stereotypes. Quiche just wants to be loved by everyone. And honestly, how could you not love it? 🥧
Table of Contents
Look at the Recipe (Key Highlights) |
Ingredients for High-Protein Ham & Spinach Quiche |
How to Make This Healthy High-Protein Ham & Spinach Quiche |
Storage & Serving Suggestions |
Tips & FAQs |
Look at the Recipe (Key Highlights) 🌟
Let’s break down why this high-protein Ham & Spinach Quiche recipe deserves a top spot in your meal rotation:
- Packed with Protein 💪
Eggs, ham, and cheese come together to deliver a protein punch that will keep you energized and satisfied for hours. - Low-Carb Goodness 🍳
With no crust to weigh it down, this quiche is perfect for keto and low-carb diets—hello, fewer carbs, more flavor! - Gluten-Free & Guilt-Free 🌿
Naturally gluten-free, this dish makes indulging in cheesy, savory deliciousness totally worry-free for anyone with dietary restrictions. - Meal Prep Hero 🗓️
Whether you’re planning meals for the week or need a quick grab-and-go breakfast, this quiche has you covered. Slice it up, store it, and enjoy whenever. - Customizable to the Core 🥓🍅
Not a ham fan? No problem. Swap it out for bacon, turkey, or extra veggies like mushrooms or bell peppers. - Budget-Friendly 💰
With simple, wholesome ingredients, this quiche won’t break the bank. It’s gourmet on a dime! - Family-Approved 👨👩👧👦
Even picky eaters love the cheesy, savory flavor. It’s a sneaky way to get kids to eat their greens. - Year-Round Perfection 🌞❄️
This recipe is versatile enough to enjoy anytime, whether it’s a cozy winter breakfast or a sunny spring brunch.
See what I mean? This quiche isn’t just a dish; it’s a lifestyle upgrade. Easy, tasty, and totally foolproof—you’re going to love it! ❤️
Ingredients Needed

- Extra-virgin olive oil
- Sweet onion, chopped
- Garlic, thinly sliced
- Baby spinach
- Eggs
- Half-and-half (or heavy cream)
- Ground nutmeg
- Ham steak, cubed
- Sharp Cheddar cheese, shredded
How to Make High-Protein Ham & Spinach Quiche
Prep the Pan & Oven: Preheat oven to 375°F and grease a pie dish.
Cook the Vegetables: Sauté onions and garlic until fragrant; wilt the spinach.
Mix the Filling: Combine eggs, cream, nutmeg, ham, cheese, and cooled spinach mixture.
Assemble & Bake: Pour the mixture into the dish, bake until golden and set (about 30 minutes).
Cool & Serve: Let the quiche rest for 10 minutes before slicing.

Storage & Serving Suggestions
Storage Tips 🥶
- Fridge Ready… 🗄️
Store leftover quiche slices in an airtight container in the refrigerator. They’ll stay fresh and delicious for up to 4 days—perfect for weekday breakfasts! - Freeze It for Later… ❄️
Want to make it last longer? Slice the quiche, wrap each piece in plastic wrap or foil, and pop them into a freezer-safe container. They’ll keep for up to 3 months. - Reheating Done Right… 🔥
To reheat, use the oven (350°F for about 10-15 minutes) for a fresh-out-of-the-oven feel. Or, if you’re in a hurry, a quick zap in the microwave will do the trick.
Serving Tips 🍴
- Brunch Perfection… 🥂
Serve it alongside a crisp side salad and a glass of bubbly for a classy weekend brunch vibe. Fancy, right? - Grab-and-Go Breakfast… 🚶♀️
Need a quick morning fix? Wrap a slice in foil or parchment paper for a protein-packed breakfast on the run. - Add a Little Extra… ✨
Top your slice with a dollop of sour cream, salsa, or a sprinkle of fresh herbs for a flavor boost. - Pair It Up… 🥗
Feeling like a full meal? Pair the quiche with roasted veggies or a light soup for lunch or dinner. - Room Temp? No Problem! 🌡️
This quiche tastes just as delicious at room temperature, so it’s picnic-perfect or great for buffets and potlucks.
With these tips, you’re not just storing and serving—you’re making this dish work for you. Enjoy the convenience and versatility! 🌟
Tips & FAQs
How much protein is in ham quiche?
A typical slice of ham and cheese quiche contains about 13 grams of protein. The protein primarily comes from the eggs, ham, and cheese, making it a great choice for a high-protein meal.
Does spinach quiche have protein?
Yes, spinach quiche does have protein! A 100g serving of spinach quiche (without meat) provides approximately 10.6 grams of protein, thanks to the eggs, cheese, and spinach. Adding ham or another protein source will increase the protein content.
Does quiche have a lot of protein?
Quiche is a naturally protein-rich dish because eggs are the base ingredient, contributing about 6 grams of protein per egg. When combined with meats like ham or bacon and cheeses, quiche becomes a satisfying, high-protein meal.
What is the secret to a good quiche?
The secret to a good quiche lies in:
- Perfect custard consistency: Use the right ratio of eggs to dairy (e.g., cream or milk).
- Balanced filling: Pair protein (ham, cheese) with vegetables (spinach, mushrooms) for flavor and texture.
- Baking precision: Bake until set but slightly jiggly in the center for that creamy texture.
Is quiche healthy or unhealthy?
Quiche can be both healthy and indulgent, depending on the ingredients:
- Healthy: When made with lean proteins, lots of vegetables, and reduced-fat dairy, quiche can be nutrient-dense.
- Less Healthy: Traditional quiches with heavy cream, full-fat cheeses, and processed meats may be high in calories, fat, and sodium.
Pro Tip: Opt for crustless quiche to cut carbs and calories!
Are eggs and ham high in protein?
Yes! Eggs and ham are both excellent sources of protein:
- Eggs: One large egg contains 6 grams of protein.
- Ham: A 3-ounce serving of ham provides about 19 grams of protein.
These ingredients are a dynamic duo for creating protein-packed meals like quiche.
Is spinach rich in protein?
Spinach is not exceptionally high in protein but contributes to the overall protein content of a dish. One cup of raw spinach contains 0.7 grams of protein. However, its rich supply of vitamins, minerals, and fiber makes it a valuable addition to quiche.
Quiche is a delicious way to enjoy high-quality protein, healthy fats, and nutrients, especially when tailored with wholesome ingredients like ham, spinach, and cheese. It’s versatile, easy to prepare, and perfect for any meal of the day!
I’d love to hear how you make it your own! Leave a comment below and let me know how it turned out, or share a photo of your dish on social media and tag me. Don’t forget to share this recipe with friends and family who are looking for the High-Protein Ham & Spinach Quiche—they’ll thank you for it! 🥚✨

High-Protein Ham & Spinach Quiche – Easy & Irresistible
Description
This high-protein Ham & Spinach Quiche recipe is a flavorful, keto-friendly dish that’s perfect for meal prep, breakfast, or brunch.
Ingredients
Instructions
1. Prep Your Pan
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Preheat your oven to 375°F.
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Lightly coat a 9-inch deep-dish pie pan with cooking spray or butter.
2. Cook the Veggies
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Heat the olive oil in a large nonstick skillet over medium heat.
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Add the onion and cook, stirring often, until translucent (5–6 minutes).
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Stir in the garlic and cook for 1 minute until fragrant.
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Add the spinach and cook until wilted (1–2 minutes).
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Remove from heat and let cool for about 8 minutes.
3. Whisk the Egg Mixture
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In a medium bowl, whisk together:
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Eggs
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Half-and-half (or heavy cream)
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Nutmeg
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Stir in the ham, Cheddar cheese, and the cooled spinach mixture until combined.
4. Assemble & Bake
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Pour the egg mixture into the prepared pie pan, spreading evenly.
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Bake in the preheated oven until the quiche is set and golden brown, about 30 minutes.
5. Cool & Serve
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Let the quiche stand for 10 minutes to cool slightly.
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Slice into 6 portions and serve warm or at room temperature.
Nutrition Facts
Servings 6
- Amount Per Serving
- Calories 220kcal
- % Daily Value *
- Total Fat 15g24%
- Total Carbohydrate 3g1%
- Dietary Fiber 0.5g2%
- Protein 17g34%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
When I first made this high-protein Ham & Spinach Quiche, I wasn’t sure how my family would react—especially my kids, who treat anything green like it’s radioactive. But guess what? It was a hit! My husband couldn’t stop raving about how “restaurant-worthy” it tasted, and even my picky eaters asked for seconds (after declaring it “cheesy goodness with a side of ham magic”).
This recipe quickly became a family favorite. It’s the perfect balance of indulgence and nutrition, and I love that it fuels my busy mornings without a fuss. Give it a try—it might just surprise your crew too! ❤️