The Quiche That Saved My Breakfasts | High Protein Meal Prep
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- Опубліковано 7 лют 2025
- Breakfast meal prep has never been easier
Read full description for recipe and macros.
⚪FULL RECIPE⚪
~ INGREDIENTS ~
½ or 1 shallot
2 garlic cloves
½ c mushrooms (optional)
1 lbs (453 g) 93/7 ground turkey
18 large eggs (Grade A)
2 16 oz (454 g) containers of 2% fat cottage cheese (Daisy, preferred)
1 12 oz (340 g) package of frozen broccoli florets, steamed (or other voice veggie)
2 tsp (~ 12 g) salt
1 tsp (3 g) white pepper
3 tsp or 1 Tbsp (3 g) rubbed sage
~ INSTRUCTIONS ~
Mince shallots and garlic and roughly chop mushrooms
Set oven to 375 degrees F (190 degrees C)
Cook turkey and prepared veggies and season with salt, sage, and white pepper
Scrabble cracked eggs and whisk in cottage cheese and meat and mushroom mix
Add in steamed broccoli or other veggie and transfer to a 9x13-inch (or approximately 23x33 cm) glass baking dish
Place dish in oven and let cook for 40 minutes, or until quiche firms up and browns on top
~ MACROS PER SERVING (5 SERVINGS) ~
Cal: 553
P: 61.2g, C: 15.6g, F: 28.4g
~ MACROS PER SERVING (8 SERVINGS) ~
Cal: 346
P: 38g, C: 9.75g, F: 17.75g
~ MACROS PER SERVING (10 SERVINGS) ~
Cal: 276
P: 30.6g, C: 7.8g, F: 14g
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I make the egg frittata in 9x13, eggs, broccoli, cauliflower, onion, peppers, chunks of ham, season it, put a container of whole fat cottage cheese, just dollop it on top, cheddar cheese. 365 for 45 min. Then when it’s cooled, I will section off some and put it in the freezer and take out what I need throughout the week and put it in the air fryer. Easy breakfast rest of week!
Haven’t tried freezing it yet, but reassuring that it works well! Thanks for the tip!
I love Quiche, and Frittatas. I just bought some egg roll wrappers to make egg rolls in a bowl. I LOVE Chinese food.Really, I could make small dinners with these types of food, and have less protein, but my husband is spoiled, and he would mumble. LOL
Thanks for sharing. My sons & I enjoy those ingredients...will definitely try.
Add some Sriracha, it’s delicious with eggs, sausage, and cheese!
I love how you just get to the point. Some cooking channels waste our time with musical intros and tedious long takes of cracking every egg open while they talk about nonsense. Bravo to you!
Yeah, for this reason I will watch more of his videos...
He also did not skip anything important as far as I can tell. This bothers me a ton when I actually go and make the food in these tutorials
Excellent instructional video. No fluff, no annoying music, clear instructions, standard and metric measurements, great video and sound quality, and you have a nice voice. You’ve just got it all. Liked, shared, subbed.
Made this last night and it's so good! It is so dense and has the consistency like a giant Starbucks egg bite! Really appreciate this recipe and the simplicity of your videos. Thanks again!!
I add a touch of dijon mustard. Make that Grey Poupon...
😋😋😋
Don’t go low fat. Use full fat cottage cheese (less carbs) and it will keep you fuller for longer
Best cottage cheese I’ve found is Good Culture Whole Milk cottage cheese. Low fat is so 1992! 😜
and more nutritious! The "fat" lie is over. I like to add single-farm extra virgin olive oil too. It adds a light texture to the frittata. Yes, that is a frittata. Quiche is French and uses cream and has a pastry crust. A frittata is Italian and uses less dairy and no pastry. You're welcome. :)
Turkey is never the choice when there are real meat options
@@Mahlers1st Depends on each person. Ground Turkey is much cheaper, so his choice makes sense.
Yes, high-fat cottage cheese (4% milkfat) is healthy! Milkfat doesn't make anyone gain weight. Carbs cause weight gain.
For the garlic after removing the peal, I take the Flat side of my knife and use my palm and knife as a press to squish the garlic into a little pancake on the board, then it's very fast to cut into a mince. I like the back of the knife idea if your trying to retain more texture.
I do this as well.
Amen, Brother, preach the gospel of cottage cheese for that protein bump!!!
A tip for garlic: Take the clove and smash it with the flat side of the knife to get the paper off. Trim the hard ends and then put your salt on the garlic and use the grains to grind it into a paste by mashing the knife across it in a kind of smearing motion. Turns it into a salty garlic paste that basically just melts into your food. YUM!
I'd FORGOTTEN that technique. You are SO RIGHT!
Good recipe, just ate it. Instead of broccoli and mushrooms i used spinach and zucchini very nice. Also froze half of it but this made it very watery
Oh that sounds good too yummy 😋
Thank you
We're your spinach & zucchini frozen? Fo they have to be?
@ i used fresh ones, before i put it in the oven with the eggs i put in in the pan to get some moisture out and shrink the spinach.
@@tomvanstraaten2001 Thank you...
Darn, hoped i could freeze portions. Thanks for telling us.
I always make this when I have a lot of eggs that are about to expire. You can throw in everything you got left; paprika, celery, bacon, ham, dried tomatoes, etc. I also add chunks of mozerella, feta and lots of parmazan.
Strewth! You sure get to the point, don't you! No rambling or waffling or drifting off the point. Bless you! What an AWESOME idea!
Just got diagnosed with gestational diabetes and this thing is gonna save my breakfast routine! What a great recipe!
Make sure you use full fat cottage cheese. I’ve been prediabetic for 30 years and was told I’d be a full fledged diabetic by the time I was 35!
I changed my entire diet to very low carb until I hit about 55 then turned completely keto, high fat, protein. I’m not on ANY medicine and at 65 I’m doing fantastic! All my numbers are great!
@@Lindableching are there any good YT channel to have a look at for your inspirational healthy changes?
Definitely going to try this one. I've been ill & standing around cooking every meal time isn't an option for me. This I can do! 😊
The blunt knife trick is pretty clever
This is one of the best cooking videos I have watched. He gets straight to the point, he gives many tips on how to do things efficiently, and he doesn't move too quickly or too slowly. Plus it's a great recipe. I don't mind cooking, but I don't want to cook a meal like that every day, so this is another way this recipe is time efficient. Subscribed!
Damn. Ethan breakfast videos are what the people crave, it seems(I'm with them).
Loved your pulled pork video, by the way. Gave me the essentials of how to make it good, but left me with enough flexibility of where I could customize it
Technically not a quiche, it's a frittata. But great meal prep, when I was at my leanest I would bulk make a zucchini and bacon frittata for lunches.
C'est un flan
Great recipe! Thank you. For those of us with OCD-chop the broccoli the same size as mushrooms 😅😅
I am so glad your channel gets the recognition it has always deserved! ❤
Seems like it’s growing! I appreciate the support ❤️
@@ethanpaffIt's because of your top-notch content and perseverance!
Try buying prepeeled garlic from the produce dept.,freeze it, take out as much as needed. When it’s slightly thawed it slices like butter and doesn’t get sticky it also smashes like butter 🧈 It’s the best cooking hack I’ve discovered
I have been making a similar dish recently, but your addition if the cottage cheese really ramps it up. I'll definitely try this! Thanks for what you do
Happy to serve! 🫡
The algorithm just recommended your channel. Absolutely love your style. I make frittata a lot, and the other day I had some in a cafe, and it was so much nicer than mine. I couldn’t figure out what the white stuff in it was, but I knew it was because of that. Thanks to you I now know it was cottage cheese.
BTW, I notice you cook with mince a lot, so you absolutely must get yourself a hackit. It’s a tool for breaking up mince. I got one a year ago and it has been a game changer. Subbed 😊
I love your sense of humour! 😂
I’m definitely gonna be trying this recipe. Thanks dude!
Looks excellent. As a female who's recently been on a weight loss journey and who it's busy, this could really work for my macros!
Definitely need to do these. My mom would always make it with cubed polish sausage or ham
Mmm. Sounds delicious!
I use that potato masher to make the best broken up ground beef for tacos. Guests wonder how I get my beef so finely ground.
Something different for breakfast. Very nice! 🍽️👍😃
I can’t wait to try this! Thank you for sharing 😋
Same💚
More importantly, when you bruise or crush the garlic you get more of the oil so it is a stronger, deeper and different flavor. Every different thing you can do to a clove of garlic makes it different!
Backside of the knife works great. I figured that too, out by accident, when I was young bc I picked up the knife wrong, and realized I liked it. Then learned later working in restaurants that it's a thing 😅
10/10 approved Made this at the start of the week and its my go to when i have nothing to cook for the past 3 days and still have a ton left
I eat and cook eggs daily, everything else is meal prepped once a week. I am going to try this so I don't have to wash dishes daily. Thank you, and extra points for adding nutritional value.
I liked the little tips you added! Super helpful~ Nice recipe!
Thank you so much for this great recipe. It looks absolutely delicious, and I look forward to making it.❤
Straight forward and without the "cake" or dough, even easier, great idea!
GREAT IDEA!! Thank you for reminding me. I used to do this and then stopped. It totally is a great time saver. I used bacon in mine. I have not tried it yet with cottage cheese and will have to try this. Your. Cat looks like my cats twin.
Just gonna throw some appreciation out for the technique at 1:30
Thoroughly enjoyed this video. Cheers!!🎉🎉🎉🎉🎉
Thank you so much for posting the text recipe in your video description… I can easily copy and paste that into my AnyList grocery and meal planning app
My favorite youtuber is back at it again. Lovely recipe as always.
Thank you 😊
Thanks so much for this fantastic recipe. I cant wait to make this. Starting the year with 75 hard challenge and leaning out in the New Year and these macros are perfection!💜🙏💜
Happy to serve!
Looks good (minus the broccoli)! I think I'll try this for breakfast next week as soon as I think of a different veggie to add.
I suggest bell peppers, cooked until soft before baking.
Spinach. I really don't like how broccoli tastes in eggs
@@noway5266spinach is it.
I throw a block of thawed chopped spinach into my salad spinner to drain. Spin and drain twice. Works perfectly.
I wonder if you could freeze this?
Thank you for continuing to share your simple, hearty and tasty meals ❤❤
quiche has a pastry crust. thats a frittata bro
Call it whatever you like, I’m still making it.
You're a fruit tato or whatever
Be grateful someone who cares about clean ingredients and high protein is even making videos for us. I know of no others on this platform doing this
Thank you for the correction! Haha I was going for “crustless quiche” but forgot to mention the “crustless” part. Whatever, it’s an egg-thing 😂
@@ethanpaffCrustless quiche is one of my faves!
I wish he posted more, would love to see more of this
Great video! I chucked while you cracked the eggs😂
I wonder if this would work worth the Just Egg substitute 🤔🤔🤔. I wish i didn't have allergies to eggs, but alas, I do. I'll have to try it. On a side note, Good Culture makes an excellent cottage cheese, a little bit pricey, but the taste is excellent. Thanks for the recipe!
I have a breakfast casserole I've been making that called for greek yogurt. I like the cottage cheese idea thought, it's less expensive.
Glad u washed the mushrooms❤🎉 well done thank you, i just minus the meat ❤🎉
I like the addition of cottage cheese
Line the casserole dish with parchment to save on oil calories and make it easy to remove.
Thanks. Short sweet and to point. Perfect!
Thanks a million for sharing step-by-step directions and including the recipe below! Saw this yesterday, bought my ingredients and making it today to save myself so much daily prep time! #BatchingTime #MealPrep
I was so inspired by your video that I included it in mine. ua-cam.com/video/5zmmH64p6oM/v-deo.htmlsi=koa9MjitUCwYhGQQ
Thanks, this is the best type of cooking video !
dude I love quiches! can't wait to make this one
Thanks dude! I’m gonna give it a go.
Yup… quiche for breakfast and lasagna for lunch next week. Thanks for the loads
And then for dinner it’s a bowl of fruits with 250 grams of cottage cheese. Now that I think about it I’m not sure THIS amount of cottage cheese that I’m planning to eat is good for my marriage
Hahaha so much cottage cheese! Try yogurt + protein powder with the fruit.
Sounds awesome thank you I'm going to try it!!!
My 2025 resolutuon is meal prep! So happy to have found your channel Thanks
This is just what I needed. Perfect. Even kitty approves 🐈
Thanks for recipe and loved the kitty cameo!!
Here in the U.K we have a weight loss plan called Slimming World, it’s much the same as WW. This “quiche” has been about in the plan for years. Yours looks good.
Great video although i dont understand why it has to be white pepper and rubbed sage.
Thank you! White pepper because it has a sweeter, fruitier flavor than the drier, more bitter flavor of black pepper. White pepper is great for sausage and chicken. I’m sure a chef would put it differently, but that’s how I think of it.
Rubbed sage because ground/powdered sage just ends up feeling dry and sandy in foods from my experience. Rubbed sage also seems to retain more of its aromatic qualities. Again, I’m no chef, but I wouldn’t want for you to try this recipe with any spice substitutions and end up disappointed.
Thanks for asking!
@@ethanpaff thanks, great video, will try it very soon! I have lots of sage in the garden, it is evergreen so I can cut fresh sage year round (south England, UK); will use chopped fresh sage in your recipe, it’s quite strong, so not too much… it has lots of beneficial herbal properties.
Yummy delicious recipe thank you
And protein rich thank you 🤩
Egg, onion, grated chedder and whatever vegetables you want to add makes a great frittata. You don't need to add meat to a egg based dish but you can if you wish. Don't bother greading your pan as the eggs will emulsify the fat. Cook on a relativrly low heat to prevent burning the eggs.
Great meal. Thank you.
Looks good great job! 😎👍
Looks incredible!
channel is goated
You can grate onions they'll be really fine
Appreciate you including metric measurements 😘
Always!
nice! Could also replace the turkey with Canadian bacon so it has the smokey ham vibe, but still remains lean protein....
So this lasts a full 7 days? I need to up my meal prep gane, thank you for this idea, I will give it a try!
5 days in the fridge, but you can freeze the left overs!
This recipe is awesome! Thank you so much!
Solid video brother - will try this out.
Thank you bro 😎
Peter Attia calls that "egg boxing". I haven't done it in a while, but I would make tally marks on the winning egg. I never had any last long enough to worry about freshness, but sometimes you'll get a thick-shelled freak.
Wow wow wow I am making this tomorrow 🙏🙏
Good garlic tip! 😊
10. Trying desperately to understand
how I was "friends" with people I loathe and despise,
and how I thought that was normal...
11. How on earth will I ever heal from the ceaseless life-long rage?
Thanks..gonna make this!
Can you freeze it? I could freeze that, wrap a piece in cling wrap, chuck it in my favourite sandwhich box and take it into the bush with me when I do my bird photography trips! If I want it warm I can heat it ovet my tiny gas stove.
You sure can!
Nice recipe!
I have never watched an American give the temperature in celcius as well as Fahrenheit. Thank you!
This was delicious but took me way longer than 40 minutes in the oven. Can these be frozen for later? I’m about to find out!
This looks sooo good
I subbed for 1 main reason, you included the oven temperature in Celcius
Looks hella good, E!
Wow, nice!
of course i had to stumble upon this after the egg shortage started 😩
Any sub options for mushrooms? And how do you think ground chicken would be in place of turkey (wife only eats halal, ground turkey isn't much of a thing in the halal world)? Great vid as always captain
You’re fine to just exclude the mushrooms. They aren’t necessary. Yeah, ground chicken would work great! And thank you 🙏
Wonder if you could use muffin tin instead of large pan. That way you could eat them in the car on the way to work.
You could, but that would take a lot of muffin pans, and I don’t know the time or temp you’d need to bake them at. Good idea!
Nice to see you in my inbox, like always :)
Nice to see you in the comments, like always 😊
This look fabulous, I think I will try it! I'm doing ketovore and all the prep/cooking/cleanup is already becoming an issue with me. 😑 I would add some crumbled crispy bacon on top as well, yum! BTW, in what magical store did you find your white pepper and _rubbed_ sage??? (the sage seems very specific, just sayin).
You can find them a lot of places. I got mine from Kroger.
Magical, Really? Kroger has both. Any regular grocery store should have it
Any way to lower the carbs at all, want to try and make this more keto please
Most of the carbs are coming from the cottage cheese. If you do the same recipe but with one container of cottage cheese, and if you cut out the broccoli, you get 8.2g Carbs, 49g Protein, 26.4g Fat, and 463 Calories per serving if split into 5 servings. I would bake it at the same temp, but set your timer for 35-40 minutes.
I hope this helps!
@ethanpaff fantastic thank you so much I'll give that a try and see how i get on
Nice! Thank You!
Wowza!
Thank you,much appreciated.
I do something similar but use chicken sausage
Any suggestions for making this dairy free?
Thank you! 😊
Love this ❤