Kale and protein quiche with sweet potato crust

Quiche is divine, but the crust can be time-consuming and high in saturated fat. In this recipe, we forgo the pastry crust and line the pie pan with sliced sweet potatoes to create a slightly sweet, tender vessel for the savory egg and kale filling.

The sweet potato crust adds some fiber and vitamin A and adds a fun twist to the traditional quiche.

Kale and protein quiche with sweet potato crust

Active time: 25 minutes Total time: 1 hour

Ingredients

• 1 5-inch (13 cm) sweet potato, cut into 1/8-inch-thick slices
• 2 tsp olive oil
• 1 yellow onion, chopped
• 1 tablespoon fresh thyme, chopped
• 4 cups (84 g) kale, coarsely chopped
• 8 large egg whites
• 2 large eggs
• 1/4 cup (20 g) grated Parmesan cheese
• 1/2 tsp freshly ground black pepper
• 6 tsp chipotle pepper sauce or preferred hot sauce to taste

Directions

1. Preheat the oven to 375°F (190°C).
2. Spray a 9-inch deep-sided cake pan with oil, then place a single layer of sliced sweet potatoes in the pan, filling it as much as possible. There will be overlaps and gaps.
3. Place a square of foil on top of the sweet potato, pressing it onto the surface of the slices and wrapping the foil around the edge of the pan. Bake for 20 minutes, until the slices are tender when pierced with a paring knife. Gently press down any slices that do not lie flat, then remove the foil. Let cool on a rack.
4. In a large skillet, drizzle the olive oil and heat over medium-high heat.
5. Add the onion and thyme and stir. Reduce heat if it starts to sizzle. Cook until the onion is soft, about 5 minutes.
6. Add the kale and stir for 4-5 minutes until the kale is soft and shriveled. Allow to cool.
7. In a medium bowl, whisk together the egg whites and eggs and, when well combined, add the parmesan and pepper.
8. Add the cooled kale and fold the mixture together with a spatula. Scrape into the sweet potato crust and smooth the top.
9. Bake until a paring knife inserted into the center of the quiche comes out dry, about 35 minutes. Let cool on a rack for 5 minutes before cutting into six pieces. Serve with hot sauce if desired.

Servings: 4 | Serving size: 1/4 quiche

Nutritional values (per serving): Calories: 168; Total fat: 7g; Saturated fat: 2g; Monounsaturated fat: 3 g; Polyunsaturated fat: 1 g; Cholesterol: 108 mg; Sodium: 335 mg; Carbohydrates: 13g; Fiber: 3g; Sugar: 4g; Protein: 14g

Originally published June 30, 2020; Updated January 2026

The post Kale and protein quiche with sweet potato crust appeared first MyFitnessPal Blog.

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