Delicious Harvest Tortilla Quiche

Starting your day with a nourishing meal that is both flavorful and easy to prepare can be a challenge. This Harvest Tortilla Quiche offers a perfect solution: a wholesome, single-serving dish packed with protein, fiber, and vibrant autumn flavors. It combines simple ingredients like pumpkin, chickpeas, and cottage cheese inside a soft tortilla, making it a satisfying breakfast, lunch, or light dinner option.

Ingredients You Will Need

This recipe is designed for one serving, making it ideal for those who want a quick, healthy meal without leftovers. Here’s what you’ll need:

• 1/2 teaspoon garlic powder

• 3 tablespoons reduced-fat cottage cheese (2% milkfat)

• 1/3 cup canned chickpeas (drained and rinsed)

• 1/3 cup raw pumpkin, cut into small cubes or use canned

• 3 medium whole eggs

• 1 white flour tortillas (or gluten free )

• 1 cup fresh spinach

Each ingredient brings unique benefits. Pumpkin adds a subtle sweetness and is rich in vitamins A and C. Chickpeas provide fiber and plant-based protein, while cottage cheese contributes creaminess and calcium. Eggs bind everything together and add extra protein.

Step-by-Step Preparation

Follow these simple steps to create your harvest tortilla quiche:

1. Prepare the ingredients

   Chop the pumpkin into small cubes and drain the chickpeas thoroughly.

   
   

2. Cook the pumpkin

   Place the pumpkin cubes in a pot, cover with water, and boil for 5 minutes until tender. Drain well to avoid excess moisture.

   
   

3. Preheat the air fryer

   Set your air fryer to 180 °C (356 °F) and let it preheat for 5 minutes.

   
   

4. Mix the filling

   In a bowl, whisk the eggs with a pinch of salt and garlic powder. Add the cottage cheese and stir until the mixture is smooth.

   
   

5. Prepare the base

   Line your air fryer mold with one tortilla, pressing gently to form the base layer.

   
   

6. Add the filling

   Spread the cooked pumpkin cubes and chickpeas evenly over the tortilla. Pour the egg and cottage cheese mixture on top and gently stir to combine the ingredients. Add the spinach and stir in the egg mixture.

   
   

7. Cook the quiche

   Place the mold in the air fryer and cook for 15 to 20 minutes. The quiche is ready when the egg mixture is fully set and slightly golden on top.

   
   

8. Cool and serve

   Let the quiche cool for a few minutes before removing it from the mold. Enjoy it warm for the best taste.

   
   

Why This Recipe Works Well for One Serving

This recipe is tailored for a single portion, which means less food waste and a fresh meal every time you cook. It’s perfect for busy individuals who want a nutritious option without spending too much time in the kitchen. The air fryer speeds up cooking and gives the quiche a nice texture without needing extra oil.

Using a tortilla as the base adds a light crunch and makes the dish portable if you want to take it on the go. The combination of pumpkin and chickpeas creates a hearty filling that keeps you full longer.

Tips for Customizing Your Quiche

You can easily adjust this recipe to suit your taste or dietary needs:

• Add spices like paprika, cumin, or fresh herbs such as parsley or thyme for extra flavor.

• Swap the cottage cheese for ricotta or Greek yogurt if you prefer a different texture.

• Use whole wheat tortillas for added fiber.

• Include other vegetables like spinach, bell peppers, or mushrooms to increase nutrient variety.

• Make it vegan by replacing eggs with a chickpea flour batter and using vegan cheese alternatives.

  
  

Nutritional Benefits

This harvest tortilla quiche is a balanced meal that supports a healthy lifestyle:

• Protein from eggs, cottage cheese, and chickpeas helps muscle repair and keeps hunger at bay.

• Fiber from chickpeas and pumpkin supports digestion.

• Vitamins and minerals from pumpkin provide antioxidants and immune support.

• Low in fat thanks to reduced-fat cottage cheese and minimal added oils.

  
  

Serving Suggestions

Enjoy your quiche with a side salad or fresh fruit for a complete meal. It also pairs well with a light soup or steamed vegetables for lunch or dinner.

This dish reheats well, so you can prepare it in advance for a quick meal later in the week.