A high protein breakfast quiche is one of the simplest ways to stabilise energy, hormones, and blood sugar — yet most people are still running on coffee, toast, or nothing at all because mornings are busy. This high protein breakfast quiche is a no-fuss solution: high-protein, mineral-rich, and already prepared before the day begins. It follows the same principles I use in clinic for clients dealing with fatigue, hormone imbalance, inflammation or mineral depletion — real food, strategic nutrients, and zero fuss.
SARI’S CRUSTLESS QUICHE (GLUTEN-FREE DAIRY-FREE VEGETARIAN)
Serves 6
This first version is the simplest base recipe: eggs, greens, herbs and coconut milk. It’s ideal if you want a high protein breakfast quiche that feels light but still keeps you full for hours. It reheats well, travels well, and can be eaten cold — which is why so many of my clients start here when switching away from sugary or low-protein breakfasts. If you want to understand why protein makes such a difference to energy, mental clarity and cravings, you can read more here: High Protein Foods: Boost Energy, Support Healing, and Build Vitality. When clients switch from sugary or low-protein breakfasts to something like this, the difference is noticeable.
Method:
- Preheat oven to 180C.
- Heat oil in saucepan or frying pan. Add diced onion. Fry until translucent. Place evenly along the bottom of a glass oven baking dish.
- Place chopped silverbeat into saucepan/ frying pan in batches, and sauté until mostly wilted. Place wilted silverbeat evenly over the onion in the dish.
- Whisk eggs, coconut milk/cream, crushed garlic and fresh or dried herbs together in a bowl.
- Pour egg mixture evenly over the onion and silverbeat.
- Bake in oven for 30-35 minutes until just set.
The second variation follows the same foundation but takes it up a notch nutritionally — creating a high protein breakfast quiche loaded with seasonal vegetables. More colours = more minerals, antioxidants and fibre — ideal for anyone rebuilding after burnout, endometriosis, chronic stress or inflammation. It’s also a smart way to stretch your groceries and reduce prep time: just cook extra vegetables at dinner, assemble the quiche that night, and breakfast is done for the next few days.
SARI’S BREAKY CRUSTLESS VEGETABLE QUICHE
Serves 6
Ingredients:
Tallow/ ghee/ high smoke point oil
1 large onion, diced finely
8 cups of vegetables (carrots, broccoli, beans, cauliflower, peas, pumpkin, asparagus, Brussels sprouts, kale etc). Whatever combination of cooked veggies that are in season! Left-overs are great! #
1 440ml can of coconut cream
9 organic eggs
4 cloves garlic
4tbsp fresh parsley, finely chopped OR 3tbsp dried herbs (or fresh herbs of your choosing)*
Large pinch of Sea salt
Optional: 1cm piece of finely chopped ginger
Optional: 1cm piece of finely chopped turmeric
Method:
- Preheat oven to 180.
- Cook onion in large saucepan until translucent. Spread it over the bottom of a glass oven dish.
- Spread the cooked vegetables evenly over the onion in the glass dish.
- Whisk the coconut cream, eggs, crushed garlic and herbs in a mixing bowl.
- Pour it over the vegetables.
- Cook in moderate oven for 30-35 minutes.
# For hard vegetables, I steam them first. I simply cook extra at dinner, then use the leftovers straight away to assemble the quiche — it’s ready in advance, making breakfast quick, easy, and nutritious.
*Use any mix of fresh herbs you like. I grow parsley, coriander, marjoram, thyme, lemon thyme, rosemary, chives and tarragon — they all work beautifully. Try different combinations each time to keep the flavours fresh and interesting for everyone.
Serve with spoonful of sauerkraut.
Want more simple, energy-supportive recipes like this? You’ll find a whole library of free nutrient-dense recipes in the Client Resources section — created with fatigue, hormone balance and mineral restoration in mind.
If you want to go one step further and know exactly what your body needs, start with HTMA testing. It shows the mineral patterns behind your energy, stress and hormone symptoms so your nutrition becomes targeted, not guesswork.