How much protein is in vegetable quiche? Your definitive guide

December 4, 2025 •

5 min read

A single slice of vegetable quiche can contain a wide range of protein, from as low as 9 grams to over 24 grams, depending heavily on the specific ingredients and recipe. This significant variation means there is no single answer to how much protein is in vegetable quiche; it is entirely dependent on its composition.

Quick Summary

The protein in vegetable quiche is highly variable and depends on ingredients like eggs, dairy, and any protein-rich additions. The total protein count is directly influenced by the recipe's composition, including whether it is crustless or includes extra cheese and alternative protein sources.

Key Points

Protein Varies Significantly: The protein content of a vegetable quiche is not fixed and changes depending on the recipe's ingredients and preparation, often ranging from 9g to over 24g per slice.
Eggs are the Primary Source: Eggs provide the foundation of protein in a quiche, with each large egg contributing about 6 grams of complete protein.
Crustless Quiche Increases Density: Choosing a crustless quiche eliminates the low-protein carbohydrates of a pastry crust, concentrating the protein in the filling.
Enhance with Protein-Rich Additions: Incorporating ingredients like cottage cheese, crumbled feta, lentils, or tofu is an effective way to boost the quiche's overall protein content.
Customize to Your Needs: Making quiche at home gives you full control over the protein level by adjusting the amount of eggs, cheese, and other protein-rich fillers.
Cheese Adds Flavor and Protein: A generous amount of high-protein cheese like Gruyere or cheddar not only adds flavor but also increases the total protein per serving.

The Core Protein Sources in Your Quiche

The protein content in any quiche comes primarily from its custardy filling. The main ingredients that contribute protein are eggs, milk, and cheese. While vegetables do contain some protein, their contribution is typically much smaller than the dairy and eggs used.

Eggs: The Foundation of Quiche Protein

Eggs are the primary and most consistent protein source in a quiche. A large egg contains approximately 6 grams of high-quality, complete protein, meaning it has all nine essential amino acids. A standard 9-inch quiche recipe might use 4 to 8 eggs, immediately establishing a solid protein base of 24 to 48 grams for the entire dish. The number of eggs used is a direct and simple way to increase the overall protein content.

Dairy Products: Enhancing Protein and Texture

Dairy components are crucial for creating the creamy, rich texture of a quiche. However, they also significantly impact the final protein count. Ingredients can vary greatly, from low-fat milk to full-fat heavy cream. Most recipes incorporate at least some milk, and many call for grated cheese, which boosts the flavor and protein. For example, adding cottage cheese to the egg mixture, as some recipes suggest, is a powerful way to add a substantial protein boost.

Factors That Influence Protein Content

Several factors can swing the protein dial of your vegetable quiche up or down. Understanding these allows for better nutritional planning and customization.

Crust vs. Crustless Quiche

One of the most significant factors is the crust. A traditional pastry crust, while delicious, is primarily made of refined flour and butter, adding carbohydrates and fat but very little protein. A crustless quiche, on the other hand, removes these extra calories and shifts the macronutrient ratio towards the high-protein, low-carb filling. This makes a crustless vegetable quiche an excellent choice for a protein-focused meal.

Type and Amount of Cheese

The type and quantity of cheese can dramatically alter the nutritional profile. A generous amount of grated Gruyere or cheddar cheese will add more protein and flavor than a sparse sprinkling of parmesan. Using a crumbled, high-protein cheese like feta can also increase the protein per serving. Conversely, a quiche with minimal or no cheese will have a lower overall protein count.

Choice of Vegetables

While vegetables are added primarily for flavor, fiber, and micronutrients, some vegetables contain more protein than others. While not a major protein driver, choosing protein-rich vegetables can make a small difference. For instance, spinach and mushrooms contribute a moderate amount, especially when used in large quantities. The true nutritional power of vegetables lies in their fiber and vitamin content, making them an essential part of a healthy quiche.

Increasing Protein in Your Vegetable Quiche

If you want to create a high-protein vegetable quiche, here are some actionable steps you can take:

Add Cottage Cheese: Blend cottage cheese into your egg and milk mixture for a creamy, protein-packed filling. It's a method used specifically in high-protein quiche recipes.
Incorporate Plant-Based Protein: Tofu is an excellent, protein-dense addition that can be blended into the filling to replace some of the dairy. Lentils or beans are also great high-protein vegetable fillers.
Increase the Eggs: Simply adding more eggs and slightly reducing the amount of milk or cream can increase the protein density of the filling.
Choose High-Protein Cheese: Opt for cheeses known for their high protein content, such as Swiss, Gruyere, or a good quality cheddar, and be generous with the amount you use.
Use Egg Whites: For a very low-fat, high-protein option, use a greater proportion of egg whites and fewer yolks, though this will affect the richness of the filling. Some recipes focus on egg whites exclusively.
Fortify with Nutritional Yeast: For a vegan or cheesy flavor boost without the dairy, add nutritional yeast. It is a source of complete protein.

Comparison of Quiche Recipes (Protein per Serving)


Quiche Type	Primary Protein Boost	Approx. Protein per Slice (per 1/8)	Notes
Standard Veggie Quiche	Eggs, milk, cheese	12-16g	Assumes standard egg, milk, and cheese filling with crust.
High-Protein (Cottage Cheese)	Eggs, Cottage Cheese, Cheese	15-24g+	Incorporates high-protein cottage cheese and/or more eggs; often crustless.
Crustless Veggie Quiche	Eggs, Dairy	9-15g	Removes the carb-heavy crust, making the protein more concentrated relative to calories.
Lentil/Tofu Quiche	Eggs, lentils/tofu	16g+	Uses alternative protein sources in addition to, or as a substitute for, some dairy or eggs.

How to Calculate Protein in Your Quiche

Calculating the protein in your homemade quiche is straightforward. List all your protein-contributing ingredients (eggs, milk, cheese, any additions like cottage cheese or lentils) and find their protein content per serving on their nutrition labels. Multiply the protein per serving by the number of servings you are using. Sum these numbers for a total protein count for the entire quiche, and then divide by the number of slices you plan to cut. For example:

Eggs: 6 large eggs * ~6g protein/egg = 36g protein.
Milk: 1.5 cups milk * ~8g protein/cup = 12g protein.
Cheese: 1 cup shredded cheese * ~25g protein/cup = 25g protein.
Total Quiche Protein: 36g + 12g + 25g = 73g.
Protein per Slice (8 slices): 73g / 8 = ~9.1g per slice.

This simple method gives you a reliable estimation of the protein content in your specific recipe.

The Nutritional Benefits Beyond Protein

While focusing on the protein is important, it is also worth noting that vegetable quiche offers numerous other nutritional benefits. The inclusion of various vegetables provides essential vitamins, minerals, and dietary fiber. A quiche with spinach, for example, is rich in Vitamin K and iron, while one with mushrooms offers B vitamins. The eggs and dairy also provide calcium and other vital nutrients. Creating a well-balanced quiche means considering all these factors, not just the protein.

Conclusion

Ultimately, the question of "how much protein is in vegetable quiche?" has a highly variable answer that depends on the recipe's specific components. While a standard recipe provides a moderate protein content, it can easily be increased by using high-protein dairy options like cottage cheese, adding plant-based proteins, or simply omitting the crust. By being mindful of your ingredient choices, you can create a delicious and healthy vegetable quiche perfectly tailored to your dietary needs. For an excellent high-protein, healthy vegetable quiche recipe, consider options offered by reputable sources.

Frequently Asked Questions

Yes, depending on the recipe, vegetable quiche can be an excellent source of protein, especially if you include high-protein additions like extra cheese, cottage cheese, or lentils. Crustless versions are particularly dense in protein.

To increase protein, add blended cottage cheese or crumbled feta to the egg mixture, use more eggs, incorporate cooked lentils or tofu, and choose a protein-rich cheese like Gruyere or Swiss.

A crustless quiche has a higher protein-to-calorie ratio because it removes the carbohydrate-heavy pastry. While the total protein might be similar to a crusted version, the protein is more concentrated in the filling, which is what you are eating.

Frittatas are often made with less dairy than quiche and are always crustless. As a result, they can have a slightly higher protein-to-fat ratio and a more concentrated protein content per serving compared to a traditional, full-dairy, crusted quiche.

The protein content of store-bought quiche varies widely by brand. It's important to check the nutritional information on the packaging, as some mass-produced options may have fewer eggs or cheaper ingredients, resulting in lower protein and higher fat content.

While most vegetables offer relatively low protein, some provide more than others. Mushrooms, spinach, and broccoli are good choices for contributing additional, though minor, protein and significant fiber to your quiche.

Yes, using more egg whites and fewer yolks is a method to boost protein while lowering the fat content. This can create a firmer filling, so you may need to adjust other ingredients slightly for flavor and moisture.