Classic Quiche Lorraine: 20g Protein

By Annette

Classic Quiche Lorraine: 20g Protein

Quiche has a reputation problem. People think it’s a brunch flex or a light lunch that leaves you searching for a snack an hour later.

This version is neither of those things.

Crispy bacon, sweet caramelized onion, sharp cheddar, and a custard that’s been quietly upgraded to deliver 20 full grams of protein per slice, without sacrificing a single thing that makes quiche worth eating.

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đź“Š The Macros

🥩 PROTEIN: 20g

Calories 416 · Carbs 14g · Fat 30g · Fiber 1g Protein density: 4.8g protein per 100 calories Serves 6 · ~90 min · weekend-worthy

20 grams of protein in a quiche slice is not something most people expect, and that’s exactly the point.

The original recipe served 8 and hit 13g per slice. Cutting to 6 larger, more satisfying portions and swapping the half and half for ultra-filtered high-protein milk closes that gap entirely. Same technique, same flavor, significantly more protein, and roughly 100 fewer calories per serving from the dairy swap.

🍳 The Recipe

Classic Quiche Lorraine. Serves 6. About 30 minutes active, 50 minutes in the oven.

Pre-bake the crust, build the filling, bake. The technique is traditional; the protein number is not.

Ingredients (serves 6)

  • 1 pie crust (frozen store-bought, or homemade)
  • 1/2 lb thin strips of bacon, chopped into 1/2-inch pieces
  • 1/2 yellow onion, diced
  • 1 cup shredded sharp cheddar cheese (or Gruyere if you want the classic)
  • 1 3/4 cups ultra-filtered high-protein milk (Fairlife or similar, in place of half and half)
  • 4 eggs
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • 1/4 tsp smoked paprika
  • 1/8 tsp ground nutmeg
  • 1 egg white (for brushing the crust)

Method

  1. Roll out the pie crust to 12 inches and press into a tart pan. Freeze for 30 minutes. Preheat oven to 350°F.
  2. Blind bake the crust: poke the bottom with a fork, line with parchment, fill with pie weights. Bake 35 to 40 minutes until light golden. Remove weights, brush the inside with the whisked egg white, and let it cool slightly.
  3. While the crust bakes, cook the bacon in a skillet over medium heat until crisp. Remove with a slotted spoon. Add the onion to the bacon fat and cook until golden, about 8 minutes. Remove and set aside with the bacon.
  4. Whisk together the eggs, Fairlife, salt, pepper, paprika, and nutmeg until combined. Stir in the cheese, bacon, and onion.
  5. Pour the filling into the pre-baked crust.
  6. Bake at 350°F for about 50 minutes, until the center jiggles slightly and a knife comes out clean. Cool 10 minutes before slicing into 6 portions.

Make-ahead: fully baked quiche keeps in the fridge for 4 days. Cover with foil and reheat at 325°F for 15 minutes, or microwave individual slices for 60 seconds.

Made this? Reply and tell me whether you went for cheddar or Gruyere. I read every reply.

🔄 The Swap

Swap the 1 3/4 cups of half and half for the same amount of ultra-filtered high-protein milk (Fairlife or similar), and serve 6 slices instead of 8. That’s all that changes.

Half and half brings about 5 grams of protein per 1 3/4 cups. Fairlife brings 23 grams from the same volume. The custard texture stays creamy and set. The flavor difference is undetectable under the bacon, onion, and cheese. And cutting from 8 slices to 6 means each portion is larger and more satisfying, not just a protein-number trick.

Want to push to 22g? Add one more egg to the custard. It sets the filling a little firmer (which some people actually prefer) and adds about 3 more grams across the whole quiche.

🔬 The Science

Why does protein distribution across the day matter more than most people realize?

Muscle protein synthesis requires a threshold. Research consistently shows that you need roughly 25 to 30 grams of high-quality protein per meal to maximally stimulate the muscle-repair signal. Below that threshold, you’re getting some benefit but leaving gains on the table. A 20g quiche slice paired with a small side gets you into that range without any extra effort.

Bacon isn’t just flavor. The protein in bacon (about 3g per slice) is real and bioavailable. Pork is high in leucine and complete in its amino acid profile. And the fat in bacon, like the fat from the egg yolks, slows digestion and extends the satiety window past what you’d get from lower-fat options.

Ultra-filtered milk vs. half and half. The filtration process removes most of the lactose and water from milk while concentrating the protein. You get a creamier mouthfeel than skim milk with none of the whey thinness, and the protein content per cup is nearly double that of regular whole milk. It’s the reason this swap works at all.

Quiche isn’t a light lunch. It’s a 20-gram protein delivery system wearing a French accent. [QUOTABLE]

đź’ˇ The Takeaway

One dairy swap and two fewer slices is the entire distance between a classic quiche and a 20-gram-protein quiche that holds you for four hours.

Classic Quiche Lorraine was already one of the best eggs-and-bacon combinations ever invented. This version just respects it enough to make it worth the macro trade.

Send this to someone who thinks quiche is “too indulgent.” She’ll change her mind after the first slice.

If you want a week of these kinds of recipes already planned and portioned, I’ve got you covered.

Download the free 7-Day 120g-Protein Meal Plan → Seven days of meals and snacks, every day hitting 120g of protein, with a full grocery list and honest macros on every plate.

Written by Annette. Real food, honest macros, not medical advice.

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