High Protein Breaky Quiches
When your man’s buys you anything you like at Bunnings (hello entire herb garden + huge bird of paradise for indoors 🥹), you take care of him too and make a high protein breaky for him to grab on-the-go on the way to work 😌🍳
Sam has a high-stress, high-workload job being the director of and running three companies, but he often skips breakfast and fuels himself with just coffee on an empty stomach because he’s up at 4am for the gym (so he can come home earlier to spend time with his girls 💕)
So to make the start of the day a little easier, and to keep his energy and metabolism steady, I batch-cook these every Sunday so he’s fuelled and focused until lunchtime 🤍
I used a baking dish to cook them so they can be cut into slices, but you can also cook them in a muffin tray.
HIGH PROTEIN BREAKY QUICHE
Ingredients
All veggies are organic and locally sourced from our farmers’ market 🌱
8 large eggs
1 cup egg whites (adds extra protein without excess fat)
6 rashers lean shortcut bacon, chopped
1 cup baby spinach, chopped
2 swiss brown mushrooms (high flavour, can use normal though)
½ cup low-fat cottage cheese
½ small red onion, finely diced
½ red capsicum, diced (for colour + vitamins)
⅓ cup grated tasty cheese (adds flavour + satiety)
Salt, pepper, and smoked paprika to taste
Method
Preheat oven to 180°C (fan-forced).
Lightly spray your baking dish or muffin tin with olive oil or line with baking paper or silicone cups.
Cook bacon in a pan until crispy, add onion, capsicum, mushrooms for 2–3 minutes, then stir in spinach until wilted.
In a large bowl, whisk together eggs, egg whites, cottage cheese, salt, pepper, and paprika.
Stir in the cooked bacon-veggie mix and grated tasty cheese.
Pour evenly into tray and bake for 35 - 40 minutes (if using muffin tin, bake for 20–25 minutes) or until set and golden — you can check after some time by moving tray and seeing if centre still wobbles, if so, leave for another 3-5 mins.
Cool, then refrigerate for 4 days or freeze for 2 months.
Macros (per slice — based on 10 slices)
Approximate values:
Calories: 150 kcal
Protein: 13 g
Fat: 9 g
Carbs: 3 g
These will vary slightly depending on bacon and cheese brands used, but overall it’s a beautifully balanced, protein-dense meal that supports muscle recovery and sustained energy.
Skipping breakfast might seem like a shortcut to fat loss, but for most people — especially those training hard and under high stress — it can have the opposite effect. When the body is under-fuelled, cortisol rises, metabolism slows, and the body tends to hold fat around the midsection as protection.
A protein-rich breakfast like this stabilises blood sugar, lowers cortisol, and supports lean-muscle maintenance, all while keeping hunger balanced throughout the morning.
It’s one of the simplest ways to help your body feel safe, strong, and energised, and it’s deliciously easy to prep in advance!
Pair with:
A banana or green smoothie for extra fuel 🍌
A small handful of nuts or avocado for healthy fats 🥜
A coffee after food, to keep stress hormones balanced ☕️
