This recipe is a healthier—and, honestly, easier—twist on a classic dish. Quiche is typically a decadent, savory treat with a super buttery crust and a creamy egg filling.
Instead of using butter and white flour to make the crust, this version uses simple slices of sweet potato, a nutritious complex carbohydrate filled with fiber and nutrients. The addition of Greek yogurt, rather than cream, to the egg mix still produces a delightful creamy texture but with added protein and less saturated fat. This also works great with scrambled eggs or omelets. If you’re watching your cholesterol or fat intake, substitute half the eggs with their equivalent in liquid egg whites, or 4 whites from whole eggs.
- 2 medium sweet potatoes (or 1 extra large/long), peeled or well washed
- Olive oil cooking spray
- Sprinkle of salt and pepper
- 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
Preheat the oven to 375 °F.
Using a mandolin slicer or sharp knife, thinly slice sweet potatoes into approximately 1/8-inch thick slices. If using a knife, you may find it easier to cut your potato in half lengthwise first, then slice it.
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. 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, sauté onion in olive oil over medium heat until onion has softened, about 5 minutes. Add the garlic and spinach and sauté 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 and top with tomato slices.
Bake until egg mixture sets, about 30 to 35 minutes. Let cool for about 5 to 10 minutes before slicing and serving. Makes six servings.
Recipe adapted from: Sweet Potato Crust Quiche with Spinach & Feta – Shaped by Charlotte
Serving size: one slice (1/6 quiche)
Calories: 214; Fat: 12.9g; Carbs: 13.1g; Fiber: 2.3g; Protein: 11.9g; Sodium: 406.6mg