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30M Total Time
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10M Prep Time
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9 Ingredients
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4 Servings
This Tortilla Egg Quiche is made all in one pan for a quick and easy meal any time of day! With eggs, black beans, green chiles and spinach, this savory dish will quickly become a family favorite.
This recipe was developed for the Egg Nutrition Center by Sara Haas, RDN, LDN.
Directions
Preheat the oven to 350°F. Thoroughly coat a 9-inch pie plate with non-stick cooking spray. Line the plate with tortillas, overlapping them to cover the bottom and sides.
Whisk the eggs, cottage cheese and cumin together in a large bowl. Stir in the black beans, green chiles and spinach. Pour mixture into prepared pie plate and cover with cheese.
Bake until eggs are set and cheese is melted, about 20 minutes. Let cool, then slice and garnish with pico de gallo.
Note: The USDA recommends cooking eggs dishes to 160°F.
Ingredients
- 5 (6-inch) corn tortillas, warmed
- 4 large eggs
- 1/2 cup low-fat, no-sodium cottage cheese
- 1/2 tsp. ground cumin
- 1 cup canned low-sodium black beans, drained and rinsed
- 1/4 cup canned green chiles
- 1 cup baby spinach, packed
- 1/4 cup shredded, reduced-fat, sharp cheddar cheese
- 1 cup prepared pico de gallo
Per serving:
- Calories 270
- Total Fat 7.5 g
- Saturated Fat 3.0 g
- Trans Fat 0 g
- Polyunsaturated Fat 1.5 g
- Monounsaturated Fat 2.5 g
- Cholesterol 190 mg
- Sodium 560 mg
- Total Carbohydrates 33 g
- Fiber 5 g
- Sugars 5 g
- Added Sugars 0 g
- Protein 18 g
MyPlate Equivalents
Protein 2.25 oz
Grain 1 oz
Fruit 0 cup
Vegetable 0.5 cup
Dairy 0.25 cup
To ensure food safety, eggs should be cooked until both the yolk and the white are firm. Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially for those with certain medical conditions. For recipes that call for eggs that are raw or undercooked when the dish is served, use either pasteurized shell eggs that have been treated to destroy Salmonella, or use pasteurized egg products.