Quiche is a great brunch option, but you can have it whenever you like during the day, for breakfast, lunch, dinner, or even as a snack.

It consists of a mixture of eggs, cream, and cheese, most commonly combined with meat, fish, or vegetables, all surrounded by a shell made from savory pastry dough.

It is delicious, rich, and French. It was invented in the 1920s in Alsace-Lorraine, but it is suspected that the name is derived from the German word “kuchen,” for “cake.”

If you plan to lower the intake of unhealthy foods after the extra-long holiday season, or you are a devoted fan of nutritious meals, the quiche recipe we suggest today will surely become a new favorite in your house!

Quiches are high protein sources, and eggs are also abundant in essential minerals and vitamins. if you want to boost your fiber intake, you can choose fillings like kale, spinach, peppers,  broccoli, tomatoes, butternut squash, mushrooms, and zucchinis.

To make it healthier, you can omit the crust or make it out of gluten-free sweet potatoes. This crust will contain less fat, less carbs, and more nutrients. It will be a bit sweet, a bit crispy, and a bit earthy, but undoubtedly, it will be delicious!

So, this dish can be your next brunch, a gluten-free breakfast, or a light meatless entrée, made in less than 20 minutes.

Let’s waste no more time- here is the recipe that will make your entire family happy!

Spinach and Feta Quiche with Sweet Potato Crust

Ingredients:

  • 4 large eggs
  • 2 large egg whites
  • 1.5 ounces feta cheese, crumbled (about 1/3 cup)
  • 1 (5-oz.) bag fresh baby spinach
  • 1/2 cup whole milk
  • Avocado oil
  • 2 medium sweet potatoes, peeled and cut into 1/8-inch-thick slices
  • 1/2 cup sliced red onion
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon crushed red pepper

Directions:

Preheat oven to 350°F, and grease a 9-inch pie plate with avocado oil.

On the bottom and sides of a plate, layer the slices of sweet potatoes, slightly overlapping. Brush them with avocado oil, and bake for 20 minutes.

When done, leave the plate on a wire rack to cool.

Increase the oven temperature to 375°F. Over medium heat, sauté the onion slices in a large nonstick skillet, with a teaspoon of avocado oil for three minutes. Add spinach, and sauté for three more minutes. Leave aside to cool.

In a medium bowl, mix the eggs, egg whites, milk, salt, black pepper, and red pepper.

Arrange the spinach mixture into the cooled sweet potato crust, pour the egg mixture over it, and sprinkle feta on top.

Bake at 375°F for 35 minutes. Afterward, leave it to stand for 5 minutes, and it will be ready to serve!

Extra tips:

  • You can use unsweetened almond milk instead of regular milk for a dairy-free version
  • You can substitute feta cheese with vegan feta cheese mix or kalamata olives

With the tasty crispy crust and creamy filling, this healthy quiche is the solution to any meal dilemmas you have when you expect guests, when you prepare a dinner party, for your picnics, or even for the afternoon tea.

Enjoy!

Sources:
amindfullmom.com
www.sweetashoney.co
www.thedailymeal.com

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