High-Protein Tortilla Egg Bake
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This high-protein twist on the viral TikTok Tortilla Egg Bake features eggs, cottage cheese, feta, and a blend of Mediterranean-inspired vegetables baked in a low-carb, high-fiber tortilla “crust.” Perfect for meal prep, a quick weekend breakfast, or brunch.
If you’ve spent more than five minutes on recipe-tok, you’ve seen the tortilla egg bake. It’s essentially quiche with a crispy flour tortilla crust instead of finicky pie dough, making it the ultimate lazy hack for a high-protein breakfast or brunch that feels way fancier than it actually is.
As with any baked egg recipe, the sky’s the limit for customization, and this tortilla breakfast bake is no exception. While a basic ham-and-cheese version took over my FYP, I wanted to take things in a more Mediterranean-inspired, macro-friendly direction, so I baked a mixture of eggs, cottage cheese, feta, roasted red peppers, artichoke hearts, black olives, and spinach in a low-carb, high-fiber tortilla.
As a result, this tortilla egg bake is light yet incredibly filling, with 35g of protein and just 490 calories per serving! If you’re looking for more quiche recipes with non-conventional crust ideas, you’ll love my Crustless Cottage Cheese & Spinach Quiche and my Ham Spinach Quiche with Hashbrown Crust, but first, you’ve got to try a tortilla!
Why You’ll Love It!
- 30-minute meal. Between the 5-minute prep and the quick bake time, you can have a hot, satisfying egg bake on the table in no time. Or, freeze it for a rainy day!
- Breakfast hack. Using a tortilla instead of traditional pastry gives you a sturdy “crust” with crispy, golden edges, which is fancy enough for brunch and easy enough for weekdays.
- High-protein, low-carb. If you use a Carb Balance tortilla, this recipe clocks in at 35g of protein, just 490 calories, and 12g net carbs (27g total carbs – 15g fiber) per serving.
Ingredients You’ll Need
- Tortilla. I like using a Carb Balance burrito-sized flour tortilla, but the spinach herb flavor would also make a tasty crust. If the carb count isn’t a concern, a standard flour tortilla works too, but know that whole-wheat varieties may be too stiff to press into the pan.
- Eggs. I use 3 large eggs (the fresher, the better!) as the base of the fluffy filling. Feel free to swap 2 of the eggs for 1/3 cup of liquid egg whites for a lower-fat version.
- Cottage cheese. Using cottage cheese instead of heavy cream in baked egg recipes like this one is my favorite high-protein hack. The curds melt into the eggs, leaving you with a creamy, custardy finish. You won’t even know it’s there!
- Feta cheese. It wouldn’t be Mediterranean without crumbled feta’s signature salty tang in every bite. Not a fan of feta? Shredded mozzarella would also be delicious here.
- Spinach. I add fresh spinach for a nutrient boost. It wilts down significantly, so don’t be afraid to really pack it in there. Frozen spinach works too – just be sure to thaw it and squeeze out any excess water first.
- Mediterranean veggies. I use a rich, savory mix of roasted red peppers, marinated artichoke hearts, and Kalamata olives, and always pat them dry before adding them to the egg mixture to prevent a soggy tortilla.
- Seasonings. Salt and pepper are essential, but I also add crushed red pepper for a little heat. Don’t need much else, but if you really want to lean into the Greek vibes, a sprinkle of dried oregano or dried basil would take this to the next level.
Customize It
This egg tortilla bake is a great opportunity to get as creative as you want with the filling. Instead of the feta, spinach, and Mediterranean veggies, here are a few more of my favorite combos (the egg-cottage cheese base stays the same):
- Bacon & Eggs – Fold crispy crumbled bacon (or browned breakfast sausage) and sharp cheddar cheese into the egg mixture.
- Classic Bistro – Add chopped ham or crispy prosciutto and shredded gruyère or Swiss cheese.
- Garden Vegetable – Add sautéed zucchini, baby bella mushrooms, sun-dried tomatoes, and parmesan cheese.
- Spicy Southwest – Stir in diced green chiles, black beans, and pepper jack cheese, and top with fresh cilantro after baking.
Quick Pro-Tip: Whatever you choose, just remember that high-moisture veggies must be cooked or patted dry first to keep your tortilla perfectly crisp, never soggy!
How to Make a Tortilla Egg Bake
Step 1: Prepare for baking. Preheat the oven to 350°F, and generously spray a 9-inch pie plate with olive oil spray. You can also line the bottom with a round of parchment paper.
Step 2: Prepare the tortilla “crust.” Place the tortilla in the prepared pan, pressing it down so the edges rise slightly up the side.
Step 3: Whisk the egg base. Crack your eggs directly onto the tortilla, add the cottage cheese, then whisk with a fork until the yolks break and the mixture is well combined.
Step 4: Add the Mediterranean flavors. Add the spinach, using your fork to submerge the leaves in the egg mixture. Then, stir in the feta, roasted red peppers, artichoke hearts, and olives.
Step 5: Season and bake. Sprinkle with salt, black pepper, and crushed red pepper (optional), then place the pan in the preheated oven and bake for 20–25 minutes.
Step 6: Rest, slice, and serve. Remove from the oven, let it cool for a few minutes, then slice it like a pizza and enjoy!
Recipe Tips and FAQs
Don’t rush the rest. I know it smells incredible, but letting the egg bake sit for 3–5 minutes after pulling it from the oven allows the egg custard to set fully and makes slicing much cleaner.
Use the right size pan. For a standard 10-inch burrito-sized tortilla, a 9-inch pie plate, 9-inch round cake pan, or even a 9-inch cast-iron pan is the perfect fit.
To check for doneness, look for a jell-o-like jiggy center (it will firm up as it sits), and tortilla edges that are golden-brown and crisp. If the center looks liquidy, give it another 3–5 minutes. Mine was perfect at the 20-minute mark.
The flour-based low-carb, high-fiber tortillas I use are not gluten-free. However, if you’re gluten-free, a pliable tortilla made with cassava or almond flour (like the Siete brand) should work. Avoid corn tortillas – they aren’t pliable enough and may crack when pressed into the pan.
Sure! In this case, I recommend dividing the egg mixture and fillings between two taco-sized tortillas, pressed into a jumbo muffin pan or a mini 4-inch cake pan, instead of a pie plate.
Yes! Once cooled and sliced, wrap the pieces in foil and refrigerate for up to 3 days. To reheat, I recommend popping a slice in the air fryer at 350°F for 3–4 minutes to bring back that just-baked tortilla crunch.
Storing and Freezing
Storing: Let any leftover tortilla bake slices cool completely, then place them in an airtight container and refrigerate for up to 3–4 days.
Freezing: You can absolutely freeze the whole egg bake for later. The filling may be slightly spongier than when it was fresh, but it will still taste good. Just assemble and bake it in an aluminum pie pan, let cool, then wrap the whole thing in plastic wrap and then a layer of aluminum foil, and freeze for up to 2 months. For the best results, thaw in the fridge overnight before reheating in the air fryer or oven.
More High-Protein Baked Egg Recipes
- Overnight Sausage Egg Casserole
- Loaded Breakfast Casserole
- Ground Beef Breakfast Casserole
- Veggie-Packed Breakfast Casserole
- Corned Beef Hash Breakfast Casserole
If you love this Mediterranean-inspired version of the viral tortilla egg bake recipe, I would be so grateful if you could leave a 5-star 🌟 rating in the recipe card below. I love reading your comments and feedback!
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High-Protein Tortilla Egg Bake
Equipment
- pie plate
Ingredients
- 1 large low-carb high fiber tortilla *burrito size
- 3 large eggs
- ¼ cup cottage cheese
- 1 cup baby spinach
- 1 oz marinated artichoke hearts chopped
- ¼ cup roasted red peppers chopped
- 6 Kalamata olives sliced in half
- 1 oz feta cheese crumbled (can swap with shredded cheese of choice)
- salt and pepper to taste
- optional: crushed red pepper flakes to taste
Instructions
- Generously spray a pie plate or small cake pan with olive oil (you need to grease well so it doesn’t stick-you can also line it with parchment).
- Place the tortilla in the pan. The tortilla should come up the sides a bit to create a “crust,” so choose pan size accordingly.
- Add the eggs and cottage cheese and whisk with a fork until blended.
- Add spinach and stir to submerge, then add the remaining ingredients. Season with salt & pepper, and bake at 350 degrees for 20-25 minutes. I pulled mine at 20 minutes, and it was perfect.
Notes
Nutrition
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