High Protein Mediterranean Potato Quiche for Dinner

Name: High Protein Mediterranean Potato Quiche for Dinner
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Mediterranean
Ingredients: 1 Russet Potato, peeled, 1/4″ thick slices (large); 2 Roma Tomatoes, sliced; 8 cup Fresh Baby Spinach; 1/4 Sweet Onion, diced; 15 Kalamata Olives, sliced (pitted); 14 oz Firm Tofu; 3/4 cup Liquid Just Egg; 3 tbsp Nutritional Yeast; 1 1/2 tsp Basil, dried; 1/2 Fresh Vegan Mozzarella (I used half of this recipe)

by basmer

14 de December de 2025

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High Protein Mediterranean Potato is a delightful dish that combines rich flavors and nutritious ingredients. This recipe for a Mediterranean-style high protein potato quiche is packed with veggies and protein, making it a light yet satisfying dinner option. The blend of russet potatoes, fresh spinach, and flavorful olives creates a beautiful harmony of textures and tastes. Whether you’re looking to impress guests or just want a healthy meal, this dish is sure to please!

Why You’ll Love This High Protein Mediterranean Potato

This protein-rich Mediterranean potato dish is not only delicious but also has several benefits. First, it provides a hearty dose of protein, thanks to the firm tofu and Just Egg. Second, it’s packed with nutritious vegetables, making it a healthy Mediterranean potato with protein. Third, this dish is vegetarian-friendly, perfect for those on a plant-based diet. Fourth, it’s easy to make and ideal for meal prep, ensuring you have a high protein Mediterranean potato meal ready for busy days. Lastly, the flavors of basil and Kalamata olives elevate the dish, making it a true Mediterranean delight!

Ingredients for High Protein Mediterranean Potato

Gather these items:

1 Russet Potato, peeled, 1/4″ thick slices (large)
2 Roma Tomatoes, sliced
8 cup Fresh Baby Spinach
1/4 Sweet Onion, diced
15 Kalamata Olives, sliced (pitted)
14 oz Firm Tofu
3/4 cup Liquid Just Egg
3 tbsp Nutritional Yeast
1 1/2 tsp Basil, dried
1/2 Fresh Vegan Mozzarella (I used half of this recipe)

How to Make High Protein Mediterranean Potato Step-by-Step

Step 1: If you will be making the Fresh Vegan Mozzarella, follow the recipe linked under ingredients. If you will be using a store-bought cheese, you can skip this step.
Step 2: Either press the tofu or squeeze the excess water out using a mesh strainer or cheese cloth. I prefer the second option because I don’t have to remember to press my tofu in advance, plus it’s getting food processed anyways.
Step 3: Pre-heat the oven to 350 F (177 C).
Step 4: Dice 1/4 onion.
Step 5: In a non-stick pan, on medium heat, sauté the diced onion for ~5 minutes until translucent. Stir regularly to avoid burning and/or sticking.
Step 6: Add in the baby spinach and continue cooking until the majority of the liquid has cooked out of the spinach.
Step 7: Chop the Kalamata Olives into thin slices, and mix those into the cooked onion and spinach mixture. Set veggies aside for later.
Step 8: Peel and slice the potato into 1/4″ thick slices. I use a Mandolin for this part for consistency (be really careful though).
Step 9: In a food processor, blend the pressed tofu, Just Egg, nutritional yeast, and basil until creamy and well mixed.
Step 10: In an 8″ x 8″ Baking Dish, layer your potato slices to cover the bottom of the dish and the sides. I usually spray a little bit of oil to avoid sticking.
Step 11: Next, layer the cooked spinach, olive, and onion mixture.
Step 12: Next, add the tofu/Just Egg mixture and smooth it out evenly.
Step 13: Thinly slice the Roma Tomatoes. I get 4-5 slices out of each tomato. You should have 9 slices total.
Step 14: Layer the Roma Tomato slices as shown in the pictures.
Step 15: Cook for 35 minutes without the mozzarella.
Step 16: Add the fresh mozzarella. I just use half of the recipe and cut it into slices and evenly cover the top of the quiche. You can also sprinkle a bit of basil on top.
Step 17: Cook for an additional 10 minutes with the mozzarella. I also broil the quiche at the end to brown the cheese.
Step 18: Allow to cool off so that it completely sets up, and enjoy!

Pro Tips for the Perfect High Protein Mediterranean Potato

Keep these in mind:

Use a mandolin for even potato slices to ensure they cook uniformly.
Make sure to squeeze out all the water from the tofu to avoid a soggy quiche.
Experiment with other Mediterranean vegetables like zucchini or bell peppers for added flavor.

Best Ways to Serve High Protein Mediterranean Potato

This Mediterranean potato recipe with protein is perfect as a main dish, but it can also serve as a high protein side dish. You can pair it with a fresh salad or serve it with a side of hummus for a delightful combination. For a heartier meal, consider adding a protein-rich Mediterranean potato salad on the side.

How to Store and Reheat High Protein Mediterranean Potato

To store leftovers, keep them in an airtight container in the fridge for up to 4 days. Reheat individual slices in the microwave or bake in the oven until heated through. This dish is great for high protein Mediterranean potato meal prep!

Frequently Asked Questions About High Protein Mediterranean Potato

What is a high protein Mediterranean potato?

A high protein Mediterranean potato is a dish that combines potatoes with protein-rich ingredients like tofu and legumes, embodying the healthy Mediterranean diet. This specific recipe uses firm tofu and Just Egg to deliver a satisfying meal.

Can I make High Protein Mediterranean Potato ahead of time?

Yes, you can prepare this dish ahead of time and store it in the refrigerator. Just reheat before serving for a quick, protein-packed meal.

How do I avoid common mistakes with High Protein Mediterranean Potato?

To avoid common mistakes, ensure that your potatoes are sliced evenly and that you remove excess moisture from the tofu. This will help achieve the best texture for your quiche.

Variations of High Protein Mediterranean Potato You Can Try

Feel free to explore variations such as using sweet potatoes instead of russet potatoes for a different flavor. You could also try adding chickpeas for extra protein or using a mix of different vegetables. This dish is versatile, allowing for easy high protein Mediterranean potato recipes!

For more delicious recipes, check out Creamy Potato Salad or Loaded Baked Potato Soup for a comforting meal!