This easy Grain-free Quiche with Sweet Potato Crust is perfect for one or two with a side salad. The eggs are fluffy, the crust is healthy, and it comes together in 30 minutes.
Why you will love this healthy quiche recipe
- We swapped out pastry shells for a healthy crust made from grated sweet potato
- Quick to prep and cook. Everything comes together in 30 minutes
- Perfect serving for 1 or 2 with a side salad
- Naturally gluten-free and grain-free
- Packed with vitamin C, fibre, calcium and protein
- Sweet potatoes are a phytoestrogen which can be supportive in menopause
- Customizable with your fave herbs and veggies
- Everything is made in one pan for easy clean-up
Ingredients and equipment you will need
- A small cast iron skillet (if you are making a frittata for 4-6 people, use a standard size or a pie dish)
- a cheese grater
- 1 small sweet potato
- coconut oil for frying
- 3 eggs
- a splash of milk or cream
- vegetables (we used mushrooms, asparagus, and red bell pepper)
- parmesan cheese (cheddar also works)
- salt and pepper
How to make a quiche with a grain-free crust
Preheat the oven to 400F
Grate a small sweet potato with a cheese grater. I usually prefer to leave the peel on, but it will be easier to grate if you peel it first. You will need 1 cup of grated sweet potato to fill the bottom of a single serve skillet
Heat 1 teaspoon of coconut oil in the pan on low heat on the stovetop. Add in the grated sweet potato and cook it for 5 minutes until it softens slightly. Use a spatula to press it down evenly on the bottom of the pan and up around the sides
While the sweet potato is cooking, whisk 3 whole eggs with a splash of milk or cream, salt and pepper to taste
Pour the egg mixture into the sweet potato pan and garnish with sliced or chopped vegges, then cheese
Transfer the iron pan from the stovetop to the preheated oven and bake for 20 minutes or until the cheese starts to brown
Let cool slightly before slicing. Serve with a side salad or as is
Grain-free Quiche with Sweet Potato Crust
Ingredients
- 1 small sweet potato
- 1 tsp coconut oil
- 3 eggs
- 1 mushroom
- 3 asparagus spears
- 1/4 red bell pepper
- 1/4 cup parmesan cheese or cheddar
- sea salt and pepper to taste
Instructions
- Preheat the oven to 400F
- Grate a small sweet potato with a cheese grater. I usually prefer to leave the peel on, but it will be easier to grate if you peel it first. You will need 1 cup of grated sweet potato to fill the bottom of a single serve skillet
- Heat 1 teaspoon of coconut oil in the pan on low heat on the stovetop. Add in the grated sweet potato and cook it for 5 minutes until it softens slightly. Use a spatula to press it down evenly on the bottom of the pan and up around the sides
- While the sweet potato is cooking, whisk 3 whole eggs with a splash of milk or cream, salt and pepper to taste
- Pour the egg mixture into the sweet potato pan and garnish with sliced or chopped vegges, then cheese
- Transfer the iron pan from the stovetop to the preheated oven and bake for 20 minutes or until the cheese starts to brown
- Let cool slightly before slicing. Serve with a side salad or as is
Nutrition
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