Were you under the impression that quiche is an “unhealthy” meal? Although I don’t like to label many things as strictly healthy or unhealthy, for a long time quiche was something I wouldn’t eat a lot of. If I was eating out and saw quiche on the menu, it would automatically fall into my mental list of foods to be eaten only in moderation.
Quiche is a bit of a family affair for me. It was probably one of my first introductions to the idea of meal prep as a child. Both my parents made variations when I was growing up. They’d usually make a big batch that we’d have a slice of on Sunday night. Then, we’d reheat and eat the quiche for various meals all week long.
But this family recipe often featured store-bought pastry and big handfuls of full-fat cheese. Many traditional recipes also feature pure cream and processed meats. These ingredients can certainly be enjoyed in moderation, but they’re probably not something you want for your healthy day-to-day meals.
Sweet potato crust vs pastry crust
I found the idea of using sweet potato in place of pastry while scrolling through Pinterest. Eggs, cheese and potato are basically a flavour match made in heaven. Plus I know my digestive system would be much happier with vegetables than something that’s been sitting in a supermarket freezer for months (probably years).
Sweet potato crusted quiche might seem a little fiddly at first. But if you’re someone who makes your own pastry, it will save you time! The most important part is making sure that the sweet potato crust is cooked enough before adding the filling. This takes a medium heat for a longer period of time.
Try this creative and delicious sweet potato crusted quiche for you next healthy meal prep. It’s perfect for breakfast, lunch and even dinner!
- 1 medium sweet potato, grated (500g)
- 1 Tbsp olive oil
- 1 brown onion, diced (100g)
- 2 cup silverbeet spinach, chopped (100g) (frozen also works)
- 1/2 cup unsweetened almond milk (or cows milk)
- 4 eggs (200g)
- Salt and pepper to taste
- 1 cup shredded mozzarella cheese (100g)
- Preheat oven to 170°C (340°F).
- Grate sweet potato and squeeze out excess moisture with a paper towel. You can leave skin on or remove.
- Line a medium-sized, shallow baking dish or tin (preferably round) with baking paper.*
- Form an even crust with grated sweet potato in baking dish about 2cm thick. It will shrink.
- Bake in the oven for 45 minutes to one hour until crust begins to dry out - be careful not to burn the edges.
- Meanwhile, heat oil in a large pan on medium heat. Add onion and fry until translucent.
- Add silverbeet and cook until wilted, stirring occasionally.
- In a separate bowl, whisk eggs and milk and season with salt and pepper.
- When crust is finished baking, remove from the oven and add spinach and onion.
- Cover with egg mixture. Sprinkle with cheese and return to the oven.
- Bake for another 20 minutes, or until cheese browns on top.
- *It's helpful to spray the the dish with spray oil so the paper sticks.