High-Protein Quiche: Quark Base and 35 g Protein per Slice
Classic quiche is shortcrust pastry and cream. Swap the pastry for a quark-oat base and the cream for eggs and cottage cheese, and a quarter brings about 35 g protein – hot for dinner, cold for lunch.
Base: 150 g low-fat quark, 120 g oat flour, 1 egg, salt – press into a tart tin, pre-bake 10 minutes at 200 °C. Filling: 5 eggs, 250 g cottage cheese, 50 g grated cheese, salt, pepper, nutmeg. Add toppings, bake at 180 °C for 30–35 minutes.
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The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · $17.00
Get it – $17.00 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Turn these into a plan: the 4-Week Muscle-Building Meal Plan (12 recipes, 3 calorie levels, shopping list) or The High-Protein Cookbook with protein and calories for every recipe.
1. Spinach and feta
200 g spinach and 80 g feta. Roughly 35 g protein per quarter.
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Two full-body workouts, 12 meals with 25 g+ protein, a shopping list and a checklist – as a PDF straight to your inbox. Get it free →
2. Lean ham and leek
120 g diced lean ham and one leek. Roughly 40 g protein per quarter.
3. Smoked salmon and broccoli
150 g smoked salmon and broccoli florets. Roughly 40 g protein per quarter.
4. Mushroom and tomato
Mushrooms and cherry tomatoes, vegetarian. Roughly 32 g protein per quarter.
More egg ideas
See omelette recipes, egg muffins and protein Flammkuchen.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
→ See all high-protein recipes (250+ dishes)
All the recipes in one place
The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · $17.00
Get it – $17.00 → Look inside→ Take the Sit Score: how hard is your workday on your body?
→ Free week plan with shopping list
→ Training plan finder
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