A quiche can’t be beat. I mean, it’s like a savory, cheesy breakfast pie, and I love that flaky, buttery pie crust! Unfortunately, that pie crust is ultra processed, loaded with refined grains, and doesn’t provide much (or any) real FUEL to my body. Which is especially unfortunate because the eggs in a quiche are SO nutritious, and it’s one of the easiest breakfasts to load up with veggies! *sigh* So, what to do? Ditch the pie crust and try this lower carb SWEET POTATO CRUST quiche!
You can enjoy all of the same creamy, quiche-y goodness in a gluten free crust made from sweet potato slices. Sweet potato is sturdy and hearty enough to substitute for pie crust, and it adds a yummy savory-sweetness to this recipe. And, I like to pack a TON of spinach into my quiche, but you can also add or substitute any veggies that you like.
Best of all, this sweet potato crust quiche is the PERFECT meal prep breakfast recipe. Prep single-serving quiches in mini tart pans and you can FREEZE them so they’re ready to go throughout the week!
Sweet Potato Crust Quiche: Swapping Refined Grains for Complex Carbs
Now, sweet potatoes still do contain some carbs, so this sweet potato crust quiche may not fit into everyone’s low carb lifestyle or keto diet. BUT, the carbs in this healthy breakfast quiche are much different than those in a traditional quiche. Those flaky, buttery, refined grains in a pie crust don’t do our bodies much good. And, because they’re pretty devoid of nutrients and spike our blood sugar levels, they actually can do some harm if we’re eating them regularly.
On the other hand, the carbs in sweet potatoes are complex carbs that digest slowly and don’t cause a dramatic blood sugar response. And, sweet potatoes also offer our bodies essential nutrients and fiber! Not only do we need these nutrients, but they also help to keep digestion slow. Because the body has to metabolize those wholesome nutrients along with the carbohydrates, the carbs in this sweet potato crust quiche aren’t going to cause those same blood sugar issues!
Sweet Potato’s Superfood Nutrients
One of the most impressive nutrients that sweet potatoes offer is vitamin A. This essential vitamin serves MANY different functions, like keeping our immune system healthy and supporting growth and development. Most notably, vitamin A is crucial to keeping our eyes healthy and preventing vision loss as we age. Lucky for your eyes, you can chow down on almost THREE TIMES your recommended daily amount of vitamin A in one mini sweet potato crust quiche!
Filling: 1 Tbsp oil ½ cup chopped onion 3 garlic cloves, minced 12 oz bag of spinach salt, to taste pepper, to taste parsley, chopped (if desired) 5 eggs ¼ – ½ cup milk of choice ¼ cup goat cheese
Preheat oven to 375°F (190°C).
Peel sweet potatoes and cut off the pointed ends. Very carefully using a mandolin, thinly slice your sweet potato into rounds (less than ⅛-inch thick, thin enough to bend easily).
Microwave your sweet potato rounds on a plate with paper towels on it, until the rounds are easy to bend (about 2-3 minutes).
Layer sweet potato pieces into mini tart pans to form the “crust.” (You can also use a standard pie pan to make a regular sized quiche, rather than individual serving sizes.)
Spray with cooking spray and sprinkle with salt.
Cover with a foil tent and bake for 15-20 minutes.
When crusts are almost done, start sautéing onion and garlic in oil or cooking spray.
Add spinach, salt, pepper, and parsley (or other fresh herbs, if desired). Cook until spinach is wilted.
Beat eggs together with milk.
When crusts are finished, lower oven to 350°F (180°C) and divide the spinach sauté into each pie crust. Pour egg mixture on top. Sprinkle with goat cheese.
Bake 30-40 minutes. If quiches start to brown too much, cover each with a foil tent. Allow to cool before enjoying!
You can also wrap the quiches in plastic wrap or place plastic bags, then store in the fridge or freezer! (If you want to remove tart pans, freeze quiche in pan over night, then remove frozen tart from pan, and return tart to freezer until ready to eat.) If frozen, allow to thaw in fridge the night before eating. From fridge, simply microwave, or enjoy cold!