A creative twist on traditional quiche, this recipe uses a naturally sweet and nutrient-rich sweet potato crust. It’s paleo-friendly, colorful, and packed with wholesome vegetables and savory flavors — perfect for a satisfying breakfast, brunch, or light lunch.
FULL RECIPE
Ingredients
- 2 medium sweet potatoes, peeled and thinly sliced
- 1 tablespoon olive oil
- 6 large eggs
- 1 cup coconut milk (unsweetened)
- 1 cup baby spinach, chopped
- ½ cup cherry tomatoes, halved
- ½ cup diced bell pepper
- ¼ cup chopped red onion
- 1 teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Fresh herbs for garnish (optional)
Directions
- Preheat oven to 375°F (190°C).
- Lightly grease a 9-inch pie dish with olive oil. Layer sweet potato slices in the dish, overlapping to cover the bottom and sides completely.
- Brush the sweet potato slices lightly with olive oil. Bake for about 15 minutes until slightly tender.
- In a large bowl, whisk together eggs, coconut milk, garlic powder, salt, and pepper until smooth.
- Stir in spinach, cherry tomatoes, bell pepper, and red onion.
- Pour the egg mixture over the partially baked sweet potato crust.
- Bake for 30–35 minutes or until the quiche is set and the top is golden.
- Let cool for a few minutes before slicing. Garnish with fresh herbs if desired.
Nutritional Information
- Calories: 210
- Protein: 10g
- Total Fat: 13g
- Saturated Fat: 6g
- Carbohydrates: 15g
- Fiber: 3g
- Sugars: 5g
- Cholesterol: 190mg
- Sodium: 320mg
Nutritional Benefits of Sweet Potato Crust Quiche
This quiche offers a well-balanced nutritional profile, rich in complex carbohydrates, healthy fats, and protein. Sweet potatoes provide dietary fiber, vitamins A and C, and antioxidants. The eggs contribute high-quality protein and essential nutrients such as vitamin B12 and choline, supporting brain health and muscle function.
Why Sweet Potato is an Ideal Crust Alternative
Sweet potato is a fantastic alternative to traditional flour-based crusts, especially for paleo or gluten-free diets. It adds natural sweetness and moisture while offering a nutrient-dense foundation that is less processed and packed with vitamins and minerals.
Paleo-Friendly Aspect of the Recipe
This recipe is tailored to fit a paleo lifestyle by eliminating grains and dairy. Using coconut milk and sweet potatoes aligns with paleo principles, emphasizing whole, unprocessed foods. It makes this quiche accessible to those avoiding gluten, grains, and dairy.
How to Make a Sweet Potato Crust Work Perfectly
Achieving the right texture in a sweet potato crust requires thin, even slices and pre-baking to soften the slices before adding the filling. This helps avoid sogginess and ensures a crisp yet tender crust that complements the creamy filling.
Versatility of Vegetables in the Filling
The vegetables in this quiche can be easily swapped or added to according to seasonality or preference. Spinach, bell peppers, tomatoes, and onions provide a colorful, nutrient-packed combination, but mushrooms, zucchini, or kale can be great alternatives.
Benefits of Using Coconut Milk in Quiche
Coconut milk is a rich, dairy-free option that adds creaminess and healthy fats. It also keeps the quiche paleo-friendly and adds a subtle coconut flavor that pairs well with the natural sweetness of the sweet potato crust.
Egg’s Role in Binding and Nutrition
Eggs serve as the binding agent in quiche, creating a custard-like filling. They are rich in protein and essential nutrients such as vitamin D and selenium, supporting bone health and immunity, while providing structure to the dish.
Flavor Profile and Balance
The natural sweetness of the sweet potato crust balances beautifully with the savory filling ingredients like garlic powder and pepper. The fresh herbs added at the end can provide an aromatic lift, making each bite flavorful and satisfying.
Serving Suggestions and Pairings
This quiche pairs well with a fresh green salad or roasted vegetables for a complete meal. It also works as a grab-and-go breakfast or a light dinner option. Pair it with a simple herbal tea or a fresh juice for a refreshing complement.
How to Adapt for Dietary Restrictions
For those with nut allergies, ensure the coconut milk is safe and processed in a nut-free environment. This recipe is already gluten-free and dairy-free, but you can omit certain veggies or seasonings to accommodate other allergies or intolerances.
Meal Prep and Storage Tips
This quiche stores well in the refrigerator for up to 3 days and can be reheated easily. It also freezes nicely in portions, making it a convenient meal prep option for busy weeks or quick breakfasts.
Texture Contrast Between Crust and Filling
The crispy edges of the baked sweet potato crust contrast with the soft, creamy egg filling, creating a delightful mouthfeel. This combination elevates the eating experience beyond a simple egg bake.
Importance of Using Fresh Ingredients
Fresh vegetables and herbs not only enhance the taste but also boost the nutritional value of the quiche. Using fresh spinach and tomatoes makes the dish vibrant and ensures maximum flavor and health benefits.
Customizing Herbs and Spices
Adding herbs like thyme, rosemary, or basil can bring unique flavor profiles to the quiche. Spices such as smoked paprika or chili flakes can add warmth or a mild kick for those who prefer more intense flavors.
How This Recipe Fits Into a Balanced Diet
This quiche provides a good balance of macronutrients and micronutrients, making it suitable for a variety of healthy eating plans. It can be a nutritious choice for breakfast, lunch, or dinner without excessive calories or processed ingredients.
Cultural Inspirations Behind Quiche Variations
While traditional quiche originates from French cuisine, this sweet potato crust version brings a modern, health-conscious twist. It reflects the growing trend of adapting classic recipes to suit dietary preferences and lifestyles.
Environmental Impact of Using Whole Foods
Choosing whole foods like sweet potatoes and fresh vegetables supports sustainable eating practices. This recipe minimizes processed ingredients, reducing packaging waste and promoting environmentally friendly cooking habits.
Ideal Occasions to Serve Sweet Potato Crust Quiche
This quiche is perfect for a variety of occasions, from casual weekend breakfasts and brunch gatherings to potlucks and holiday meals. Its elegant appearance and flavorful ingredients make it a crowd-pleaser that can easily be dressed up or kept simple depending on the event.
Conclusion
The Sweet Potato Crust Quiche is a delicious, nutritious, and adaptable dish that fits perfectly into paleo and gluten-free diets. Its vibrant flavors, balanced nutrition, and ease of preparation make it a versatile choice for any meal. Whether for breakfast, brunch, or a light dinner, this quiche delivers wholesome satisfaction with every bite.