High Protein Meal Prep Quiche

40 mins
Serves 5
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Directions

  1. 1Mince the shallots.
  2. 2Mince the shallots.
  3. 3Mince the shallots.
  4. 4Mince the garlic cloves.
  5. 5Mince the garlic cloves.
  6. 6Mince the garlic cloves.
  7. 7Quickly wash and roughly chop the mushrooms.
  8. 8Quickly wash and roughly chop the mushrooms.
  9. 9Quickly wash and roughly chop the mushrooms.
  10. 10Set the oven to 375 degrees Fahrenheit (190 degrees Celsius).
  11. 11Set the oven to 375 degrees Fahrenheit (190 degrees Celsius).
  12. 12Set the oven to 375 degrees Fahrenheit (190 degrees Celsius).
  13. 13Cook the ground turkey in a hot pan over medium heat.
  14. 14Cook the ground turkey in a hot pan over medium heat.
  15. 15Cook the ground turkey in a hot pan over medium heat.
  16. 16Add 1 teaspoon of salt to the cooking turkey.
  17. 17Add 1 teaspoon of salt to the cooking turkey.
  18. 18Add 1 teaspoon of salt to the cooking turkey.
  19. 19Flip the meat to brown the other side.
  20. 20Flip the meat to brown the other side.
  21. 21Flip the meat to brown the other side.
  22. 22Add the minced mushrooms to cook down with the meat, letting them release moisture.
  23. 23Add the minced mushrooms to cook down with the meat, letting them release moisture.
  24. 24Add the minced mushrooms to cook down with the meat, letting them release moisture.
  25. 25Add 1 teaspoon of white pepper to the meat and mushroom mixture.
  26. 26Add 1 teaspoon of white pepper to the meat and mushroom mixture.
  27. 27Add 1 teaspoon of white pepper to the meat and mushroom mixture.
  28. 28Add 3 teaspoons (about 1 tablespoon) of rubbed sage to the mixture.
  29. 29Add 3 teaspoons (about 1 tablespoon) of rubbed sage to the mixture.
  30. 30Add 3 teaspoons (about 1 tablespoon) of rubbed sage to the mixture.
  31. 31Break up the mixture further with a potato masher for a finer mince.
  32. 32Break up the mixture further with a potato masher for a finer mince.
  33. 33Break up the mixture further with a potato masher for a finer mince.
  34. 34Add the minced shallots and garlic to the cooked meat and mushroom mixture.
  35. 35Add the minced shallots and garlic to the cooked meat and mushroom mixture.
  36. 36Add the minced shallots and garlic to the cooked meat and mushroom mixture.
  37. 37Mix everything well and then turn off the heat.
  38. 38Mix everything well and then turn off the heat.
  39. 39Mix everything well and then turn off the heat.
  40. 40Crack 18 large eggs into a large bowl.
  41. 41Crack 18 large eggs into a large bowl.
  42. 42Crack 18 large eggs into a large bowl.
  43. 43Add 1 teaspoon of salt to the eggs (2 teaspoons total now).
  44. 44Add 1 teaspoon of salt to the eggs (2 teaspoons total now).
  45. 45Add 1 teaspoon of salt to the eggs (2 teaspoons total now).
  46. 46Whisk the eggs until well combined.
  47. 47Whisk the eggs until well combined.
  48. 48Whisk the eggs until well combined.
  49. 49Add two 14 oz (454 g) containers of 2% fat cottage cheese to the eggs and whisk until combined.
  50. 50Add two 14 oz (454 g) containers of 2% fat cottage cheese to the eggs and whisk until combined.
  51. 51Add two 14 oz (454 g) containers of 2% fat cottage cheese to the eggs and whisk until combined.
  52. 52Add the cooked meat and mushroom mixture to the egg and cottage cheese mixture and whisk everything together.
  53. 53Add the cooked meat and mushroom mixture to the egg and cottage cheese mixture and whisk everything together.
  54. 54Add the cooked meat and mushroom mixture to the egg and cottage cheese mixture and whisk everything together.
  55. 55Place the frozen broccoli florets into a microwave-safe dish and add a little water.
  56. 56Place the frozen broccoli florets into a microwave-safe dish and add a little water.
  57. 57Place the frozen broccoli florets into a microwave-safe dish and add a little water.
  58. 58Microwave the broccoli on high for about 4 minutes to draw out excess moisture.
  59. 59Microwave the broccoli on high for about 4 minutes to draw out excess moisture.
  60. 60Microwave the broccoli on high for about 4 minutes to draw out excess moisture.
  61. 61Drain the water from the microwaved broccoli.
  62. 62Drain the water from the microwaved broccoli.
  63. 63Drain the water from the microwaved broccoli.
  64. 64Add the steamed broccoli to the quiche mixture and whisk to combine.
  65. 65Add the steamed broccoli to the quiche mixture and whisk to combine.
  66. 66Add the steamed broccoli to the quiche mixture and whisk to combine.
  67. 67Prepare a 9x13-inch (approximately 23x33 cm) glass baking dish, optionally greasing it with olive oil.
  68. 68Prepare a 9x13-inch (approximately 23x33 cm) glass baking dish, optionally greasing it with olive oil.
  69. 69Prepare a 9x13-inch (approximately 23x33 cm) glass baking dish, optionally greasing it with olive oil.
  70. 70Pour the quiche mixture into the baking dish and ensure everything is evenly spread.
  71. 71Pour the quiche mixture into the baking dish and ensure everything is evenly spread.
  72. 72Pour the quiche mixture into the baking dish and ensure everything is evenly spread.
  73. 73Place the dish in the preheated oven and bake for 40 minutes, or until the quiche firms up and browns on top.
  74. 74Place the dish in the preheated oven and bake for 40 minutes, or until the quiche firms up and browns on top.
  75. 75Place the dish in the preheated oven and bake for 40 minutes, or until the quiche firms up and browns on top.

Ingredients

  • 0.5 unit shallot
  • 0.5 unit shallot
  • 0.5 unit shallot
  • 2 unit garlic cloves
  • 2 unit garlic cloves
  • 2 unit garlic cloves
  • 0.5 cup mushrooms
  • 0.5 cup mushrooms
  • 0.5 cup mushrooms
  • 1 lbs 93/7 ground turkey
  • 1 lbs 93/7 ground turkey
  • 1 lbs 93/7 ground turkey
  • 18 unit large eggs (Grade A)
  • 18 unit large eggs (Grade A)
  • 18 unit large eggs (Grade A)
  • 2 14 oz (454 g) containers 2% fat cottage cheese
  • 2 14 oz (454 g) containers 2% fat cottage cheese
  • 2 14 oz (454 g) containers 2% fat cottage cheese
  • 1 12 oz (340 g) package frozen broccoli florets
  • 1 12 oz (340 g) package frozen broccoli florets
  • 1 12 oz (340 g) package frozen broccoli florets
  • 2 teaspoons salt
  • 2 teaspoons salt
  • 2 teaspoons salt
  • 1 teaspoon white pepper
  • 1 teaspoon white pepper
  • 1 teaspoon white pepper
  • 3 teaspoons rubbed sage
  • 3 teaspoons rubbed sage
  • 3 teaspoons rubbed sage
  • olive oil
  • olive oil
  • olive oil

Equipment

knifecutting boardfrying panspatulapotato masherlarge bowlwhiskmicrowave-safe dish9x13-inch glass baking dishovenoven mitts

Tips

  • To prepare shallots, cut one from root to top, set one half aside, and slice lengthwise from side and top, then mince. This is the simplest technique for cutting any onion.
  • For garlic, crush them with your palms to peel off the skins and cut off the hard ends. Use the blunt end of the knife to crush the garlic into a slicing motion to break up the cloves better and make it easier to mince.
  • For mushrooms, unwrap the plastic around the container, take what you need, and re-wrap it to avoid a mess.
  • For a smoother texture without cottage cheese clumps, you can blend the cottage cheese before adding it to the eggs.
  • When using frozen broccoli or other vegetables, heat them in a microwave-safe dish with a little water for about 4 minutes to draw out excess moisture. If you skip this step, the quiche may become watery.