This dietitian's delicious veggie breakfast delivers 24g of protein and is only 210 calories

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Try this crustless quiche for a tasty, high-protein start to the day

Crustless quiche
(Image credit: Getty Images)
Makes

This high-protein breakfast from registered dietitian Jamie Nadeau (the Balanced Nutritionist on Instagram) is full of colorful vegetables and good fats to set you up for the day. 

It takes about 20 minutes to prep and cooks in 35-40 minutes, so your piping hot crustless quiche should be ready in about an hour. One quiche provides four servings, each of which packs in 24g of protein.

The recipe uses egg whites, which are much lower in calories than egg yolks. If you're not concerned with calorie counting, you can use whole eggs instead, which have a higher protein content (useful if you're trying to support muscle growth).

See recipe and instructions in Nadeau's post

Nutrient breakdown

This recipe makes four servings—the full recipe on the Balanced Nutritionist website gives this nutrient breakdown per serving: 

Calories: 210kcal 

Carbohydrates: 6g 

Protein: 24g

Fat: 10g

How to use your leftover yolks

Person seperates egg yolk

(Image credit: Getty Images)
  • Try making homemade aioli or mayonnaise. These will store in the fridge for approximately two weeks, giving you plenty of time to use them up.
  • Make yourself some duchess potatoes. These whipped mash delights make great sliders, sides or canapes.
  • Just use the whole egg. You won’t need as many eggs if you’re including the yolk. It will increase the fat and calorie content of the dish, but egg yolks are full of important fat-soluble vitamins and Omega-3 too.
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.


Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.