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3h • 🥘 Recipes!
🥧 High-Protein Savory Quiche (Umami Style)
A crustless, protein-packed quiche with creamy avocado, bold umami flavor, and an optional spicy kick. Great for breakfast or meal prep.
🧾 Ingredients (1–2 servings)
- Liquid egg whites – 100 g
- Whole egg – 2 large
- Green onions
- Low carb wheat tortilla
- Chicken sausage – 56 g, sliced (3 sausages)
- Mexican finely shredded cheese – 11 g
- Laughing Cow light cheese wedge – 1 wedge
- Avocado – ½ medium, sliced (add after baking)
- Fish sauce or chicken bouillon – 5 tsp (adjust to taste)
- Furikake seasoning – to taste
- Black pepper – to taste
- Sriracha hot sauce – optional 🌶️
👩🍳 Instructions (Air Fryer)
- Prep the filling. Lightly brown chicken sausage in a pan (optional but adds flavor). Set aside and/or microwave.
- Mix the quiche base in a bowl, whisk together: Liquid egg whites, Whole eggs, Laughing Cow cheese, Fish sauce or chicken bouillon, Black pepper
- Assemble: Stir in cooked sausage and shredded cheese. Pour mixture into a lightly greased air-fryer-safe dish or ramekin. I used a pie mold from Marie Calendar.
- Air fryAir fry at 400°F for 20 minutes, or until the center is set and the top is lightly golden.
- Finish & serveLet rest 2–3 minutes.Top with ½ avocado, sprinkle furikake, and drizzle sriracha if desired.
✨ Notes
- Furikake adds savory crunch—don’t skip it.
- Avocado is added after cooking for best texture and fats.
- Great for meal prep: keeps well in the fridge for 2–3 days.
P.S.
The bigger tortilla is made for my partner. The second small tortilla is mine. Enjoy 😊
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🥧 High-Protein Savory Quiche (Umami Style)
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