Best Ever High Protein Pepper Jack Black Bean Quiche (Meal Prep Dream)

This High Protein Black Bean & Pepper Jack Quiche is the ultimate make-ahead breakfast, lunch, or dinner that delivers 22–25 grams of protein per slice without tasting like a gym-bro meal. A silky egg base loaded with spicy pepper jack, fiber-packed black beans, sweet bell peppers, and green chiles gets baked into a golden, flaky crust (or go crustless for even more protein per bite). Naturally gluten-free adaptable, vegetarian, and perfect for meal prep, this pepper jack black bean quiche stays creamy for days and reheats like a dream — say goodbye to sad desk salads and hello to a sliceable protein bomb that actually tastes like comfort food.

Why This Quiche Is a High-Protein Powerhouse

• 10 large eggs + egg whites = 65+ grams protein before add-ins
• Pepper jack cheese melts into spicy, gooey perfection while adding another 7 g protein per ounce
• Black beans bring 15 g protein + 15 g fiber per cup (keeps you full for hours)
• Greek yogurt or cottage cheese blended into the filling boosts creaminess and another 10–12 g protein
• Optional crustless version drops carbs to under 10 g while pushing protein to 28 g per slice

9 Healthy Foods That Can Cure Iron Deficiency

It’s basically a Tex-Mex breakfast casserole disguised as elegant brunch fare.

Ingredients (serves 8 — one 9-inch deep-dish quiche)

• 10 large eggs (or 5 whole eggs + 10 egg whites for ultra-lean)
• ¾ cup plain Greek yogurt or low-fat cottage cheese (blended smooth)
• 1 ½ cups shredded pepper jack cheese, divided
• 1 (15-oz) can black beans, rinsed and drained
• 1 red bell pepper, finely diced
• 1 small yellow onion, diced
• 1 (4-oz) can diced green chiles, drained
• ⅓ cup salsa (your favorite heat level)
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• Salt & pepper to taste
• Optional: 1 pre-made pie crust (whole-wheat or gluten-free) or go crustless
• Toppings: avocado slices, extra salsa, cilantro, hot sauce

How to Make the Best High Protein Black Bean & Pepper Jack Quiche

1. Preheat oven to 375 °F (190 °C). If using a crust, fit it into a 9-inch deep-dish pie plate and blind-bake 8 minutes (optional but prevents sogginess).
2. Sauté bell pepper and onion in a nonstick skillet with a mist of olive oil until soft, about 5 minutes. Let cool slightly.
3. In a blender or bowl, whisk eggs, Greek yogurt/cottage cheese, salsa, cumin, paprika, garlic powder, salt, and pepper until completely smooth.
4. Stir in black beans, green chiles, sautéed veggies, and 1 cup of the pepper jack cheese.
5. Pour mixture into prepared crust (or greased pie dish for crustless). Top with remaining ½ cup cheese.
6. Bake 35–45 minutes until the center is just set and a knife comes out clean. The quiche will puff dramatically then settle.
7. Let rest 10–15 minutes before slicing — it cuts cleaner and the flavors meld beautifully.

Best-Ever Orange-Peach Chia Smoothie for Glowing Skin & Energy

Meal Prep & Storage Tips

• Make Sunday, eat all week: stores perfectly 4–5 days in the fridge.
• Freezer-friendly: slice, wrap individually, freeze up to 2 months. Reheat in microwave 2–3 minutes or oven 15 minutes at 350 °F.
• Crustless version reheats even better and packs more protein per slice.

Nutrition (per slice with crustless version, 8 slices) ≈ 265 kcal | 25 g protein | 14 g carbs | 12 g fat | 6 g fiber

This high protein black bean & pepper jack quiche is spicy, cheesy, satisfying, and legitimately good for you — the kind of recipe you’ll make on repeat and no one will ever guess is “healthy.”

Table of Contents

Toggle

Medical Disclaimer

The information provided on Health Tips India is intended for educational and informational purposes only. It should not be considered a substitute for professional medical advice, diagnosis, or treatment.

Always consult a qualified healthcare professional before making any health-related decisions or changes to your diet, exercise, or medical routine.