Sweet Potato Crust Quiche with Spinach & Feta
This delicious and healthy Sweet Potato Crust Quiche is going to be your new favorite breakfast or brunch recipe. Not only is it tasty and easy to make, but it’s packed with protein and complex carbs to keep you fueled all day long! Thanks to the sweet potato quiche crust, it’s gluten-free and lower in carbs and calories than traditional quiche.
Health Benefits of a Sweet Potato Quiche Crust
A quiche is a traditional French, breakfast dish. It consists of eggs, crust, and many other additions, like cheese, veggies, and meat. Traditionally, quiches are made with a rich pastry crust. To lower the calories and fat and increase the good-for-you nutrients, like fiber, protein, and antioxidants, I created a lightened-up version with a sweet potato crust that is both nutritious and delicious (I promise)!
Sweet Potato
Sweet potato is a flavorful and slightly sweet complex carbohydrate. It’s orange color provides high amounts of an antioxidant called beta-carotene, which is a precursor to vitamin A. However, sweet potatoes also contain a lot of vitamin A. Sweet potatoes are rich in fiber and can therefore help stabilize blood sugar levels, increase satiety, and even aid in weight loss.
Sweet potatoes serve as lower carbohydrate substitute for pie dough in this healthy quiche recipe. And they lower the total carb content of this recipe by nearly 50%!
Greek Yogurt
Using Greek yogurt, instead of heavy cream, adds fluffiness and creaminess to your quiche. It is also high in protein, lower in fat, and naturally contains probiotics. If you follow a dairy-free diet, check out the substitution options below!
How to Make the Best Sweet Potato Quiche Crust
Don’t be intimidated by the thought of making a sweet potato quiche crust – it’s much easier than you’d think! Plus, it holds together very well. However, it’s much easier if you have the right tool: a mandoline slicer.
A mandoline slicer slices fruits and vegetables with ease. You’re able to easily cut the sweet potatoes into slices of the same thickness with this awesome tool. And, thinner slices are much more achievable than if you were slicing by hand with a knife. I use the OXO mandoline slicer, which I highly recommend!
Please note, mandoline slicers are extremely sharp, so please be EXTREMELY cautious when using one.
If you don’t have one, no sweat. Simply use a sharp knife to cut the slices as thin as possible. Again, be very very careful when doing so!
For most recipes using sweet potatoes, sweet potato shape and length don’t really matter. This recipe is the exception. I recommend putting a little extra time and effort into selecting your sweet potatoes. I like to find ones that are long, and not to large width-wise. Bonus points if you can find some that have a flatter side, since this flatter side works great for the sweet potato slices that are standing upright around the sides of the pie dish.
- Step one: Peel the sweet potatoes. Peel the sweet potatoes using a vegetable peeler.
- Step two: Cut a small slice from one end of the sweet potato. Run this flat, diagonal edge through the mandoline slicer over and over again until you’ve sliced the whole thing. The slices should be about 1/8-inch thick. *Please be EXTREMELY cautious when using a mandoline slicer as they are extremely sharp!
- Step three: Layer the slices in a slightly overlapping spiral on the bottom of a lightly-greased pie dish. Be sure to overlap the slices a little bit in order to cover the whole bottom of the pie dish (see image).
- Step four: Layer the remaining slices along the side of the pie dish. Be sure to overlap these slices as well (see image).
- Step five: Bake at 375 ℉ for 20 minutes. Voila!
Substitutions
This recipe is already vegetarian and gluten-free/grain-free. However, you can make a few additional tweaks for additional dietary needs!
- Keto-friendly: To make this recipe keto-friendly, omit the sweet potato crust altogether and opt for a crustless quiche (still delicious!). Even though the sweet potato crust is lower in carbs than a traditional quiche crust, it’s still to high in carbs for the keto diet.
- Dairy-free: To make a dairy-free quiche, you can use plain unsweetened coconut milk or almond milk yogurt instead of greek yogurt. Instead of feta cheese, opt for a dairy-free cheese or omit all together (I recommend using a dairy-free cheese).
- High-protein: If you’d like, you can add meat to the recipe for additional protein and flavor. I suggest trying ham or bacon. To include meat, simply sprinkle the chopped meat over the spinach before pouring the egg mixture over top. Follow the same directions for baking.
What You’ll Need to Make this Sweet Potato Crust Quiche with Spinach & Feta
- Sweet potatoes: Sweet potatoes are the key ingredient for this recipe because they form the crust- and you can’t have a quiche without a crust (well, actually you can, but let’s pretend you can’t)! Despite your first thoughts, this sweet potato crust is actually really simple and easy to make.
- Greek yogurt: Greek yogurt lightens up this traditional dish quite a bit. Traditionally, heavy cream is used in the egg mixture to create a creamy, thick texture. Alternatively, you can use Greek yogurt to achieve the same creaminess and thickness, but with less calories and more protein. It’s a win-win!
- Eggs: Eggs are packed with protein and healthy fats. In addition to sweet potatoes, eggs are a key ingredient in this recipe. Using the egg base, you can add all your favorite mix-ins, like veggies, cheese, and meats.
- Feta cheese: Feta cheese adds tons of flavor to this delicious quiche. Feta is soft, crumbly, and slightly tangy. It’s actually made from sheep or goat’s milk- or sometimes a combination of the two. So, if you have a sensitivity to cow’s milk, feta may be a safe option for you! However, if you strictly follow a dairy-free diet, you can omit all cheese or try a dairy-free cheese.
Sweet Potato Crust Quiche with Spinach & Feta
This delicious and healthy Spinach and Feta Quiche with Sweet Potato Crust is going to be your new favorite breakfast or brunch recipe. Not only is it tasty and easy to make, but it's packed with protein and complex carbs to keep you fueled all day long! Thanks to the sweet potato crust, it's gluten-free and lower in calories than traditional quiche.
Ingredients
For crust:
- 2 medium sweet potatoes (or 1 extra-large/long), peeled
- Olive oil cooking spray
- Sprinkle of salt and pepper
For filling:
- 2 teaspoons extra-virgin olive oil
- 1/2 small yellow onion, diced
- 1 large clove garlic, minced
- 1, 5-ounce bag fresh baby spinach
- 6 eggs
- ½ cup reduced-fat, plain Greek yogurt
- 2 ounces crumbled feta or goat cheese, plus more to garnish
- Heaping 1/2 tsp salt
- 1/4 tsp crushed red pepper (optional)
- 1/8 tsp black pepper
- 1 to 2 roma tomatoes, sliced into rounds
Instructions
- Preheat the oven to 375 °F.
- Using a mandoline slicer (or sharp knife), thinly slice sweet potatoes to ~1/8-inch thick slices. I set my thickness to 1.5 - 2 on my mandoline.*
- Lightly grease a 9-inch pie plate with cooking spray. Place a layer of sweet potato slices in a slightly overlapping spiral on bottom of pie dish (see picture in blog text above). Then layer sweet potato slices along the side of the pie dish, slightly overlapping again.
- Spray the potatoes lightly with olive oil-based cooking spray. Sprinkle lightly with a little salt and pepper. Bake for 15 minutes.
- Meanwhile, saute onion in olive oil (or some olive oil cooking spray) over medium heat until onion has softened, about 5 minutes. Add the garlic and spinach and saute until the spinach has wilted, about 2 minutes.
- In a medium-sized bowl, whisk together the eggs and Greek yogurt until well-combined and fluffy. Fold in the feta and spices.
- To assemble quiche: Add spinach mixture to the bottom of the cooked sweet potato crust. Pour egg mixture over top. Sprinkle with additional feta (optional) and top with tomato slices (see picture).
- Bake until egg mixture sets, about 30 to 35 minutes. Let cool for about 5 to 10 minutes before slicing and serving!
Notes
*Please be careful when using a mandoline as they are VERY sharp!
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