Nourishing Cottage Cheese Quiche

Made with Cottage Cheese and a Wheat Germ Crust, this is a High Protein, Choline-Rich Recipe to Support MTHFR & Methylation Health

Since learning about the connection between MTHFR and choline, I’ve been more intentional about including choline-rich foods in our daily routine. Choline plays a vital role in methylation, a key process for brain function, liver health, and detoxification—and eggs just happen to be one of the best natural sources.

This simple, nourishing quiche has become a go-to lunch for my daughters and me. We enjoy it at least twice a week! It’s easy to prepare, endlessly adaptable, and filled with ingredients chosen specifically for their nutritional support.

Why These Ingredients?

• Eggs & Cottage Cheese: Excellent sources of choline and protein for methylation and brain support.
• Wheat Germ: Boosts the crust with B vitamins, zinc, and more choline.
• Spinach: A natural source of folate (not folic acid!), which is crucial for individuals with MTHFR variants. Folate supports DNA repair, cell growth, and detoxification—making leafy greens a must-have in a methylation-friendly diet.
• Onion: Contains sulfur compounds that support detox pathways and liver health. They’re also a good source of quercetin, a powerful antioxidant that may support inflammation balance.

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No-Fuss, All Flavor Prep:

This quiche is all about keeping things simple. The filling? Just toss everything in the blender and let it whirl—no sautéing, no fancy steps. As for the crust, it’s a bit rustic (okay, maybe a lot rustic), but it gets the job done and tastes great. No fancy tools, no perfection required. Just press it in and embrace the homemade charm. It’s cozy, nourishing, and just the way we like it.

To get started preheat your oven to 375°F.

Make the Crust (Rich in Healthy Fats + Choline)

• 132g (approx. 1 cup) unbleached flour (I use One Mighty Mill)
• 20g (scant ¼ cup) wheat germ
• ½ tsp sea salt
• ¼ cup avocado or light olive oil
• ¼ cup water

Instructions:
Mix the flour, wheat germ, and salt in a medium bowl. In a separate cup, whisk together the oil and water, then pour into the dry ingredients. Stir until the dough comes together. Press into a ball, roll out between two pieces of parchment slightly larger than the diameter of your pie plate, and transfer to your pie dish. (I like to place my pie plate upside down on top of the dough then simply flip the pie plate and crust over – carefully remove the parchment and gently press the dough to fit your pie plate. If some areas aren’t quite covered, or you have extra in other areas, just gently pinch off the dough and redistribute as needed—this crust is very forgiving!

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Blend the Filling (High Protein, High Choline, High Folate)

In a blender, combine:

• 5 eggs
• ¾ cup cottage cheese
• ¼ cup milk
• ½ onion (optional, but adds great flavor)
• Sprinkle of sea salt
• 4 oz cheese (typically I use sharp cheddar but Swiss or Gruyère are tasty too – you can add this right to the blender of if you are using a shredded cheese you can stir it in right before you pour into your prepared crust)
• A couple handfuls of fresh baby spinach (steamed broccoli is also great!)

Blend thoroughly. Add in your shredded cheese if you didn’t blend it in the previous step. Pour into your crust. Bake in the center of your 375° oven for 30–40 minutes, or until the center is just set and a knife comes out clean.

Note: My gas oven only takes about 30–35 minutes, but my mom’s electric oven needs closer to 40—so check early and adjust as needed!

I often serve it with a scoop of red sauerkraut on the side—a tangy mix of fermented cabbage, beets, and carrots that brings even more health benefits to the plate.

• Beets: Help support detox and are rich in betaine, another methylation nutrient.
• Carrots: Contain fiber and antioxidants that support liver detox pathways.
• Fermented foods: Like sauerkraut, they support gut health and nutrient absorption—both important when managing MTHFR.

What’s Your Favorite Quiche?
We love this recipe as a lunch staple, but it’s also the perfect blank canvas. Sometimes we toss in a little bacon, or some mushrooms if they’re hanging out in the fridge (Shiitakes are a wonderful source of choline!). I’d love to know—what are your favorite quiche add-ins? Let me know in the comments or tag me on Instagram @stayingonthesunnyside if you give this one a try!

More than anything, I hope this recipe nourishes your body and brings a little joy to your table—maybe even shared with the ones you love most. Here’s to simple meals, wholesome ingredients, and grace for the season we’re in.