This spinach feta quiche with a tortilla crust is a simple baked egg breakfast made with eggs, feta, spinach and a wrap instead of pastry. It's an easy savoury breakfast that works perfectly for meal prep because the tortilla holds its structure when reheated and the egg filling stays light instead of rubbery.
After seeing tortilla quiches everywhere on social media, I was curious whether they would actually hold up for meal prep. Eggs can be tricky once reheated - they often turn gummy, dense or watery by day three - something that I have fixed in my freezer-friendly breakfast sandwiches.
So I started experimenting with the filling and the tortilla base to see if it could be improved for meal prep breakfasts. After testing it cold, reheated in the microwave, crisped in the air fryer and even on a sandwich press (credit to my partner for that one), I'm happy to report that it works really well - and might actually be one of the easiest breakfast meal preps you can make.
TL;DR
- Prep time: 10 minutes Cook time: 45 minutes
- Meal prep: The tortilla crust holds up well for meal prep (in comparison to shortcut or puff pastry) and eggs stay fluffy because of the water.
- Fridge storage: 4 days (best stored in glass).
- Freezer storage: 2 months (note: the crust will lose crispness).
- Reheating: Microwave (fastest), air fryer (best texture), sandwich press (crispy base), oven.
- Customise: swap spinach for other vegetables, add shredded chicken or salmon for extra protein, or change the tortilla type.
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Why you'll love this recipe
Crustless. (Well, technically it has a tortilla crust which holds up for meal prepping). If you want truly crustless, try my asparagus ham frittata.
Meal prep friendly. This has been tested to hold its texture through storing and reheating, meaning it tastes just as good on day four as it does on day one.
Minimal clean up. The tortilla wrap sits directly in the container so the quiche can be mixed, baked, cooled, stored and reheated all in the same dish.
Spinach and feta. If you love my spinach and feta muffins and my spinach and feta scrolls, you'll enjoy this quiche!
Ingredients
Mini tortilla wrap. The tortilla acts as a quick crust so you get the structure of a quiche without needing pastry - choose good quality wraps that won't tear when pressed into the container.
Water. Adding water to eggs (similar to my freezer friendly egg burritos) helps keep the mixture light and prevents the eggs from becoming dense or rubbery when reheated.
Frozen spinach. Frozen spinach works well here because it's already softened - if using fresh spinach, sauté it or finely chop it first
Shredded cheese. Choose a melty cheese like mozzarella or a pizza blend to help bind the egg mixture together.
Chives. Chives add freshness and a mild onion flavour. I use fresh, but you could use dried or other herbs depending on your preferences.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
Substitutions and variations
Different tortilla types. This tortilla quiche works with whole wheat, low-carb, high-protein or gluten-free tortilla wraps depending on your preference. Again, make sure it's a good quality wrap (you want to be able to move it well in your hands.
Add extra protein. You can increase the protein by adding shredded chicken, smoked salmon or even some leftover baked ham or bacon.
Extra vegetables. This egg tortilla breakfast also works well with diced capsicum, mushrooms or zucchini similar to other savoury breakfast meal preps.
How to make spinach feta quiche
Step 1: Place the tortilla wrap into an oven-safe circular container, pressing it into the base and sides.
Step 2: Add the eggs and water into the tortilla wrap and mix until combined.
Step 3: Add feta, thawed spinach, shredded cheese, chives, salt and pepper and mix well.
Step 4: Bake for 30-45 minutes at 160°C/320°F, or until a skewer inserted into the centre comes out clean.
The amount of time will depend on how large your container is as this will impact the egg thickness.
Lauren's Top Tips
Use wraps slightly larger than your container. This helps the tortilla lift up the sides and hold the filling like a crust.
Don't skip the water. The water helps the eggs stay light and prevents that dense reheated texture.
Recommended Equipment
For this tortilla quiche, oven-safe containers work best because you can bake, store and reheat the quiche in the same dish.
Circular containers are ideal as they hold the tortilla shape well - just make sure the tortilla is slightly larger in diameter so it lifts up the sides and forms a crust.
I use a container that is approximately 15cm in diameter and the wraps are closer to 20cm.
Meal prepping spinach feta tortilla quiche
This spinach feta tortilla quiche is a great breakfast meal prep because it provides protein from eggs, carbohydrates from the tortilla and vegetables from spinach. It's also very convenient since the entire recipe can be baked, stored and reheated in the same container, making busy mornings much easier.
Storing
If possible, store the tortilla quiche in the same oven-safe container used to bake it or transfer it to an airtight container once cooled. I recommend glass, but if you do want to transfer to plastic, layer a paper towel at the bottom so that it picks up any condensation and remove it before reheating.
Allow the quiche to cool completely before covering to prevent condensation which could soften the tortilla crust.
It will keep well in the fridge for up to 4 days.
Reheating
There are a few ways to reheat this depending on the texture you prefer.
Microwave: the fastest option, though the tortilla base may soften slightly. It'll reheat in approx. 1-2 minutes.
Air fryer: the best method as it reheats the egg filling evenly and crisps the tortilla. Add it for 5 minutes at 180°C/360°F
Sandwich press: surprisingly effective - it crisps the tortilla base which is particularly helpful by day four or five! You just want to place it on for a couple of minutes and keep an eye out.
Freezing
This tortilla quiche can also be frozen for up to 2 months.
Because the egg mixture contains water and limited dairy, it reheats better than many baked egg recipes which can become dense after freezing. However, the tortilla will lose some of its crispness during freezing.
For best results, reheat from frozen in the oven or air fryer.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Water helps create steam during baking which keeps the eggs light and prevents them from becoming rubbery when reheated.
Eggs can become rubbery when reheated if the mixture is overcooked or lacks moisture. In this egg tortilla breakfast, a small amount of water is whisked into the eggs which helps create steam during baking and keeps the filling softer when reheated.
The key is removing excess moisture before baking. Make sure the frozen spinach is thawed and squeezed well, and allow the tortilla quiche to cool completely before sealing the container so condensation doesn't soften the tortilla.
Other savoury breakfast recipes you'll like
Or, you can have a browse through my savoury meal prep recipes for more delicious eats.
Recipe
Spinach Feta Tortilla Quiche (Meal Prep Friendly)
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Equipment
- Circle glass container, approx. 15cm diameter
Ingredients
- 4 mini tortillas, approx. 20cm diameter, see note 1
- 8 eggs
- ½ cup water
- ½ cup feta
- 1 cup frozen spinach, thawed, see note 2
- ½ cup shredded cheese, see note 3
- ¼ cup chives, fresh recommended
- Salt and pepper, to taste
Instructions
Preparing
- Preheat oven to 160°C / 320°F. Place 4 mini tortillas into four oven-safe circular containers, pressing each tortilla into the base and up the sides so it forms a crust.
- Crack 8 eggs directly into the tortillas (2 each) and add ½ cup water (2 tablespoon each). Whisk the eggs and water together in the tortilla until fully combined.
- The water helps keep the eggs light so they don't become dense when reheated.
- Add ½ cup feta, 1 cup frozen spinach (thawed), ½ cup shredded cheese, ¼ cup chives, and Salt and pepper. Mix well so the ingredients are evenly distributed throughout the egg mixture.
Cooking
- Bake for 30-45 minutes, or until the egg mixture is set in the centre and a skewer inserted comes out clean. Note: Cooking time will vary depending on the size and depth of your container, as thicker egg layers will take longer to cook through.
- If storing for meal prep, allow the tortilla quiches to cool before storing to prevent condensation, which can soften the tortilla base during meal prep.
Zakary (Athlete Lunchbox taste tester)
I decided to scroll thru and look at what I want you to make me again because I had a mad craving for savoury breaky again....
This one! One of my favs
Zakary
this is one of my all time favs. can I have it again please? ???
athletelunchbox
It was good wasn't it! I'm not a huge savoury snacker but I really liked these too!