Keto Buffalo Chicken Tortilla Quiche

If you are looking for healthy breakfast recipes or a delicious and healthy lunch try this keto buffalo chicken tortilla quiche recipe. This dish is low carb (2.6g), high protein (16.3g) and has a good bit of fiber (3.2g) too! Plus it’s very easy to make and uses simple ingredients. So if you are fan of buffalo chicken and quiche this easy recipe is for you!

You might also like keto crustless ham and spinach quiche.

I have a thing for just about any food that is buffalo chicken flavored. Lately I’ve been making cottage cheese eggs and thought I’d try these breakfast tortilla quiches I’ve seen. Well I think I have the perfect combination with this keto buffalo chicken tortilla quiche.

Think buffalo chicken dip and cottage cheese quiche had a baby and that is the healthy dish. I used simple ingredients to create this very tasty low carb breakfast, lunch or even dinner. Actually you could even take this to a party if you wanted.

Each serving of the this low carb tortilla quiche has just 165 calories so it’s low in calories. But it also has a good amount of fiber with 3.2 grams of fiber and 16.3 grams of protein! And for only 2.6 grams of carbs this makes the perfect keto breakfast or lunch and it’s very filling too.

Recipe ingredients I used and substitutions.

The simple ingredients I used were carb friendly tortillas, cheddar cheese, eggs, cottage cheese, hot sauce, green onions, salt, black pepper and cooked chicken breast. To achieve the macros I got for this dish some of these ingredients are brand specific.

Carb Friendly Flour Tortillas
I like this Xtreme Wellness tortillas by Ole Mexican Foods that I bought at Walmart to make the tortilla crust. I like them because they only have 60 calories, 4 grams net carbs, and 4 grams of protein. They also have 12 grams of fiber which is something I’m try to increase in my diet.

However you can use whatever brand of low carb tortillas you want though they should be flour tortillas and not corn tortillas. Note this size of these tortillas are 8″. They are a bit smaller than the burrito tortillas most people use for a tortilla quiche. 

Good Culture Cottage Cheese
The cottage cheese acts like milk or cream in a quiche plus it add extra protein. I like this brand of cottage cheese because it’s low carb, has active cultures and it has a very creamy texture. You can really use any brand you want and it can be low fat or full fat cottage cheese.

Cooked Chicken
I often have cooked chopped rotisserie chicken in my freezer for recipes like this. You could use leftover chicken from a dinner or in a pinch I think you could use canned chicken with this recipe.

Green Onions and Hot Sauce
I like the flavor of green onion with buffalo sauce but you could use finely diced yellow onion, chives or even substitute with a bit of onion powder. The hot sauce was the Aldi brand similar to Franks Hot Sauce. You can use wing sauce or whatever brand you want.

Cheddar Cheese
I like shredded cheddar cheese in my buffalo chicken dip but if you don’t have any you could use a Mexican blend cheese or pepper jack cheese if you want.

Because I was going for the whole buffalo chicken flavor I didn’t have any veggies Burt if you wanted to you could add things like onions, bell peppers, jalapenos, etc.

How to make this buffalo chicken tortilla quiche.

NOTE: I’ve made this healthy tortilla quiche 3 ways. Once without chicken was great if you are vegetarian or want a more eggy quiche. Once with 1 cup of chicken which were dense and delicious but had much less egg flavor. And I settled on using ½ cup of chicken because I wanted more of a quiche instead of a pie. So if either of these other options sound good to you all you have to do is adjust the amount of chicken.

Step 1: Preheat oven to 350°F. I used a small 7″ springform pan for this dish as my 8″ tortillas fit well in them. If you have a small pie plate that would work and even if you only have a regular size 9-inch pie plate you can still try this recipe. It just won’t have the tortilla crust on the sides.

Step 2: Spray your springform or small pie plate with nonstick cooking spray. Place onto a baking tray.

Step 3: In a mixing bowl whisk the eggs and cottage cheese. Then add in the diced green onion, hot sauce and chopped cooked chicken to the cottage cheese mixture. Season with salt and black pepper and then spoon the egg mixture into the tortilla and top with cheese.

Step 4: Place into the oven and then bake for 20-25 minutes until golden brown on top and the eggs are cooked through. Check the middle if it’s firm to the touch it’d done. Cooking times may vary.

Step 5: Take out of the oven and let set for 5 minutes to make sure everything gels. Then slice into 4 pieces. If you use the full cup of chicken it will be pretty dense. The picture below show the full cup version. It’s really good and filling. The half cup version is a bit more quiche like and is also delicious.

Store leftovers in an airtight container. Please scroll down to view the printable recipe card.

You could serve this for breakfast as is or if you want to make it more of a meal you could add a green salad and serve it for dinner. I ate it for lunch but it would be suitable for any meal.

More high protein cottage cheese recipes to try.

If you are going through the whole cottage cheese phase (as I am) here are few more recipes to play around with.

• keto flatbread for sandwiches
• creamy low carb alfredo sauce
• keto raspberry crumble ice cream
• low carb whipped cottage cheese – chocolate, peanut butter, pumpkin and berry flavors
• low carb high protein veggie dip

I really loved this keto buffalo chicken tortilla quiche. I’ve made this particular meal 3 times and made a caprese version too with our fresh tomatoes. It’s great for a low carb, high protein and high fiber lunch. But honestly it just tastes good too! Enjoy.

The nutritional information for 1 serving is 165 calories / 9.4g fat / 5.8g carbs / 3.2g fiber / 16.3g protein = 2.6g net carbs