You’ll love this tortilla quiche for an easy lunch that fuels you up for the day!
Skip the heavy breakfasts and bland spin on wraps — this Tortilla Quiche hits the sweet spot: high in protein, gluten-friendly, bursting with flavour, and totally customizable.
It’s perfect for breakfast, lunch, post-workout, or even meal prep for the week.
Why You’ll Love This Wrap
- High in clean protein — eggs, egg whites and salmon add lean muscle-building power
- Gluten / grain-friendly — the gluten-free, vegetable based wrap keeps it easier on digestion
- Versatile and forgiving — adjust veggies, herbs, cheese, seafood or protein as you like
- Prep-friendly — make the filling ahead and assemble day-of
- Balanced macros — moderate fat, lower carbs, good protein for satiety
Ingredients
Makes 2 servings (i.e. 1 full wrap divided into 2). Adjust accordingly.
| Ingredient | Amount |
|---|---|
| BFree Sweet Potato Wrap | 1 wrap |
| Whole eggs | 2 |
| Liquid egg whites | ½ cup (≈ 120 g) |
| Smoked salmon | 30 g |
| Feta, crumbled | 30 g |
| Mixed vegetables (zucchini, spinach, capsicum, etc.) | 1 cup |
| Fresh dill / spring onion / coriander | to taste |
| Salt & pepper | to taste |
Method
- Prepare the eggs
In a non-stick pan over medium, scramble the 2 eggs and the egg whites with a pinch of salt & pepper until just set and fluffy. - Add veggies
Toss in your chopped mixed vegetables and cook until they’re just tender (don’t overcook — you want texture). - Warm the wrap
Gently heat your wrap (on a pan or in microwave ~10-15 seconds) so it’s pliable. - Assemble
Lay the wrap flat. Layer the egg + vegetable mixture, then top with smoked salmon, crumbled feta, and your choice of herb (dill, spring onion, coriander). - Fold & serve
Fold or roll into a tight wrap. Slice in half for full servings, or quarter for snack bites.
Macros / Nutrition
Here’s an approximate breakdown per serve (i.e. full pan ÷ 2):
- Calories: ~ 226 kcal
- Protein: ~ 20 g
- Carbohydrates: ~ 12.5 g
- Fat: ~ 10.8 g
(Note: these are estimates — actual values depend on brand, slice size, and variations.)
Tips, Swaps & Variations
- Protein swap — Use grilled chicken, turkey, canned tuna, or leftover cooked fish instead of salmon.
- Skip or swap the feta — use goat cheese, ricotta, or skip entirely for dairy-free.
- Veggie ideas — spinach, kale, cherry tomatoes, mushrooms, zucchini, red pepper.
- Herb twist — parsley, basil, chives, dill — whatever fresh herb you have.
- Extra healthy fats — add avocado slices or a drizzle of extra virgin olive oil.
- Make it dairy-free — omit feta, or use a dairy-free cheese.
- Meal prep tip — make the egg + veggie filling ahead, keep in the fridge, and bake each morning fresh.
Why It Works / What Makes It Good
This tortilla quiche nails the balance of flavor, texture and functionality. The egg + egg white combo gives richness and volume while keeping fat moderate. Smoked salmon delivers protein, omega-3s and umami. A sprinkle of feta and fresh herbs lifts the whole thing.
It’s not trying to be fancy — it’s meant to be doable, reliable, and feel-good.
When & How to Enjoy
- Serve warm (best) or room temperature (it holds up well).
- Great for breakfast, lunch, or even a light dinner.
- Cut into smaller sections (quarters) for protein-rich snacks.
- Double or triple the filling to make multiple wraps in one go.
Tortilla Quiche
Ingredients
- 1 wrap of choice try my lentil wraps!
- 2 whole eggs
- ½ cup 120 g liquid egg whites
- 30 g smoked salmon
- 30 g feta crumbled
- 1 cup mixed vegetables spinach, capsicum, zucchini, etc., chopped
- fresh dill or spring onion or coriander, to taste
- salt & pepper to taste
- 1/2 cup mozzarella, shredded optional, to top
Instructions
- Preheat oven to 180C/360F. Place wrap in an oven-proof pan, ensuring the edges go up the sides of the pan. Add all ingredients into the wrap and mix until combined.
- Optional to sprinkle shredded mozzarella on top.
- Bake in oven for about 20 minutes until the top is golden.
Notes
- Swap smoked salmon for cooked chicken or turkey.
- Add mushrooms or cherry tomatoes for extra flavour.
- Make it dairy-free by omitting feta or using a plant-based cheese.
- Meal prep: bake 2–3 quiches at once and refrigerate for grab-and-go lunches.
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