4 protein quiches to improve muscle mass gain

Find out how to prepare tasty and nutritious recipes to increase the results of your training

Protein quiches are healthy and delicious options for those looking to increase their protein intake in a convenient way. Incorporating these recipes into your diet can help you gain muscle mass by providing the nutrients needed for recovery and muscle growth. Furthermore, quiches can be prepared with different ingredients, adapting to individual preferences.

With this in mind, we have selected 4 protein quiche recipes to include in your diet and boost your training results. Check:

Chicken protein quiche with hearts of palm

Ingredients

Mass

• 2 cups chickpea flour
• 4 tablespoons of olive oil
• 1 teaspoon of chemical yeast
• 1 egg
• 3 tablespoons of milk
• Greasing oil

Filling

• 2 tablespoons of olive oil
• 2 cloves of garlic, peeled and chopped
• 200 g of breast chicken cooked and chopped
• 350g chopped hearts of palm
• 1 tomato seeded and cut into pieces
• 1 onion peeled and chopped
• 1 tablespoon dry white wine
• Salt to taste

Coverage

• 4 eggs
• 1 cup grated mozzarella
• 250 g of cream

Preparation method

Place the egg, olive oil, milk, chickpea flour and chemical yeast in a container. Mix until you obtain a homogeneous mass. Next, grease a mold with a removable base with olive oil and place the dough on top. Cover the bottom and sides and set aside. In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the chicken, heart of palm and tomato and sauté for 4 minutes. Add the salt and wine and cook until it has evaporated. Turn off the heat, wait for it to cool and place it on top of the dough. Book.

In a blender, place the eggs and beat for 3 minutes. Add the cream and cheese and beat again until you obtain a smooth consistency. Pour the mixture onto the dough and bake in a preheated oven at 200°C until golden brown. Serve then.

Chickpea protein quiche

Ingredients

• 500 g of chickpea cooked
• 1 egg
• 4 tablespoons of olive oil
• 1 onion peeled and chopped
• 2 cloves of garlic, peeled and chopped
• 2 leeks cut into slices
• 1 tablespoon thyme
• 300 ml of cream
• 100 g of grated goat’s cheese
• 1 egg
• Salt and ground black pepper to taste

Preparation method

Place the chickpeas, half the olive oil, salt and black pepper in a blender and blend until smooth. Transfer to a removable baking tray greased with olive oil and line the bottom and sides. Place in a preheated oven at 180ºC for 10 minutes. Remove from the oven and set aside.

In a skillet, add the remaining oil and place over medium heat to heat. Add the onion, garlic and leek and sauté for 5 minutes. Add the salt and thyme and mix. Turn off the heat and transfer to a container. Add the cream, goat’s cheese and egg and stir to combine. Pour the mixture over the dough and put back in the oven for 10 minutes. Serve then.

Tuna quiche

Ingredients

Mass

• 2 cups chestnut flour
• 2 tablespoons of olive oil
• 1 egg
• 1 pinch of salt
• Greasing oil

Filling

• 2 cans of tuna drained
• 200 g of cream
• 3 eggs
• 1 cup grated ricotta
• 1 tomato cut into slices
• Salt, ground black pepper and oregano to taste

Preparation method

Place the chestnut flour and olive oil in a container and mix until you obtain a crumbly mixture. Add the egg and salt and mix until you obtain a homogeneous mixture. Cover the dough with cling film and refrigerate for 20 minutes. Subsequently, remove from the fridge, roll out the dough with the help of a rolling pin and place it on a baking tray with a removable bottom greased with olive oil. Line the bottom and edges and place in a preheated oven at 180°C for 10 minutes. Remove from the oven and set aside.

Place the tuna, cream, eggs and ricotta in a container. Mix and season with salt, black pepper and oregano. Pour the mixture over the dough and decorate with tomato slices. Sprinkle with oregano and return to the oven for 35 minutes. Serve then.

Tofu quiche with lentils

Ingredients

Mass

• 2 cups sprouted lentils
• 1/2 teaspoon salt
• 2 tablespoons of olive oil
• 6 Brazil nuts
• 1/2 teaspoon curry
• Greasing oil

Filling

• 280 g of tofu
• 1 teaspoon of salt
• 1 carrot peeled and grated
• 3 cloves of garlic, peeled and chopped
• 1 onion peeled and chopped
• 1/2 courgette, peeled and grated
• 1 tomato seeded and cut into pieces
• 1 tablespoon mustard
• 3 tablespoons dry white wine
• Salt, olive oil, parsley, chives and ground black pepper to taste

Preparation method

Place the lentils in a pan and cook over medium heat for 10 minutes. Turn off the heat, wait for it to cool and transfer it to a blender. Add the rest of the dough ingredients and beat until you obtain a smooth consistency. Next, grease a mold with a removable base with olive oil and place the dough on top. Cover the bottom and sides and place in a preheated oven at 180°C for 25 minutes. Remove from the oven and set aside.

Place the tofu in a container and, using a fork, mash it. Book. In a skillet, add the olive oil and place over medium heat to heat through. Add the onion and garlic and brown them. Add the white wine and cook until reduced. Add the rest of the filling ingredients and mix. Cook for another 5 minutes and turn off the heat. Pour the mixture over the dough and put back in the oven for 15 minutes. Serve then.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.