This High-Protein Sweet Potato-Crust Quiche with Veggies has a sweet potato crust and a bit of spice from the pepper Jack cheese, packed with spinach and sweet bell peppers. It adds a vibrant and substantial touch to any dinner or brunch table. Thinly sliced sweet potatoes are used in place of a typical crust in this High-Protein Sweet Potato-Crust Quiche with Veggies, bringing natural sweetness, color, and an increase in fiber. It’s a filling, nutritious choice for breakfast, brunch, or a light dinner since it’s packed with sautéed spinach, bell pepper, red onion, and tart sun-dried tomatoes. Vegetables high in fiber and protein from cheese and eggs work together to keep you feeling satisfied.
STATS:
- Calories: 230 kcal
- Prep time: 20 minutes
- Cooking time: 45 minutes
- Overall time: One hour, Five minutes
- Serving size: 1 slice Â
- Cuisine: American
- Course: Breakfast Â
- Diet: High-Protein
EQUIPMENT:
- Pie dish Â
- Mandolin slicer
- Mixing bowl
- Whisk
- Skillet
- Oven
INGREDIENTS:
- Cooking spray
- 2 small sweet potatoes
- 1 tablespoon sun-dried tomatoes oil  Â
- 1 medium red bell pepper
- ½ small red onions
- 1 package baby spinach
- ¼ cup sun-dried tomatoes Â
- 5 large eggs
- ½ cup whole milk
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- ½ cup pepper Jack cheese shreds
INGREDIENT NOTES:
SWEET POTATOES:
- Sweet potatoes have an abundance of beta-carotene, an antioxidant that promotes heart, eye, and immunological health. The high potassium content of sweet potatoes lowers blood pressure, and its orange flesh provides soluble fibers and prebiotics to support a healthy gut and decrease the absorption of blood sugar.
BELL PEPPER:
- Bell peppers are rich in fiber, vitamins A and C, and carotenoids similar to those in sweet potatoes. More than three times as much vitamin C is found in one bell pepper as in an orange, supporting the health of the skin and immune system.
BABY SPINACH:
- Baby spinach has several nutrients that support healthy bones, eyes, heart, and immunity, including vitamins A, C, K, and folate. The fiber content encourages healthy digestion, which keeps things good along the GI system. Another notable quality of spinach is its high iron concentration, which may be increased by mixing it with foods strong in vitamin C, such as bell peppers.
INSTRUCTIONS:
- We heat the oven at 350 degrees F and spray the deep dish pan with oil.
- Put the slices of sweet potatoes on the bottom up the edges of the pan in somewhat overlying concentric rings.
- Cut the slices in half to fit around the sides with the rounded edges facing up.
- Spray the cooking oil on the sweet potatoes and bake for 25 to 30 minutes, or till it get fork-tender.
- Put them on the rack and allow it cool lightly.
- Set the oven’s temperature to 375°F.
- Place a big pan on medium-high heat with sun-dried tomato oil.
- Add the red onion and bell pepper; simmer for 5 minutes, often changing the sides, until soft.
- Include the spinach & sun-dried tomatoes, and simmer continuously for three minutes, or till the spinach has wilted.
- Bake for 40 minutes or until the middle is set, turn the side of the quiche in between the time.
- Leave the quiche for five minutes, then slice it.
TIPS:
- A mandoline is ideal for making thin, uniform slices of sweet potatoes. If you don’t have one, you may use a sharp knife; just make sure the slices are of the same thickness for even cooking.
- The sweet potatoes get a delicate “crust” on the outside when they are baked before the filling is added, since the moisture is removed.
- Cook them to eliminate any extra moisture that might make the quiche soggy before adding the peppers, onions, spinach, and tomatoes to the egg mixture.
WHAT TO SERVE WITH THIS QUICHE?
FRESH:
- Mixed green salad
- Arugula lemon salad
- Cucumber tomato salad
- Avocado slices
PROTEIN:
- Grilled chicken strips
- Turkey bacon
- Smoked salmon
- Cottage cheese
CARBS:
- Whole-grain toast
- Garlic bread
- Roasted potatoes
- Quinoa salad
SOUP:
- Tomato soup
- Vegetable soup
- Lentil soup
- Chicken broth
BRUNCH:
- Fresh fruit platter
- Yogurt parfait
- Smoothie bowl
- Fresh berries
SAUCES:
- Salsa
- Greek yogurt drizzle
- Hot sauce
- Pesto
STORAGE INFORMATION:
FRIDGE:
- Place the quiche slices in the closed box and stock them for four days.
FREEZER:
- Make the slices and portions, and freeze them for 2 months.
FAQs:
Is it possible to substitute frozen spinach for fresh?
- Yes, it is possible. To avoid a watery filling, thaw the frozen spinach first and extract as much moisture as you can before adding it to the pan.
Do sweet potatoes need to be peeled?
- No! As they bake, the skins get softer and contain more fiber. We have to properly clean the sweet potatoes then make slices.
What we can utilize instead of pepper Jack cheese?
- You may use Monterey Jack, Cheddar, or a part-skim mozzarella. Pick a cheese that goes well with the veggies and melts easily.
Can I substitute different veggies?
- Indeed! You may substitute asparagus, Swiss chard, broccoli, zucchini, kale, summer squash, or mushrooms. Try to use around the same amount of veggies overall, and make sure to boil them first to ensure that the filling sets properly.
Is it possible to freeze this quiche?
- Indeed! Securely wrap each slice or the entire chilled quiche in plastic wrap, then cover with foil to freeze. Freeze for a maximum of three months. Defrost them in fridge for 12 hours before reheating. Keep in mind that after freezing and thawing, the sweet potato crust may have a somewhat softer texture.
NUTRITIONAL INFORMATION:
Total Sugars: 14g
Total Carbohydrate: 52g       Â
Dietary Fiber: 9g       Â
Added Sugars: 0g      Â
Protein: 18g  Â
Total Fat: 16gÂ
Saturated Fat: 6g      Â
Cholesterol: 249mg  Â
Vitamin A: 2062µg
Folate: 140µg
Vitamin K: 180µg
Sodium: 484mg         Â
Vitamin C: 70mg       Â
Calcium: 297mg
Vitamin D: 2µg
Iron: 4mg      Â
Magnesium: 109mg  Â
Vitamin E: 3mg
Potassium: 1340mg  Â
Zinc: 2mg      Â
Vitamin B12: 1µg
Omega: 30g
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