Spinach Mushroom & Feta Quiche with Sweet Potato Crust

★★★★★ 5 reviews

Best healthy spinach mushroom & feta quiche with sweet potato crust that is packed with vegetables, crustless, and made with good for you ingredients. The perfect healthy breakfast or brunch recipe for the whole family that is tasty and protein-packed. A healthy and nutritious spin on delicious feta quiche that is gluten-free, grain-free, low-carb, and vegetarian.

Why you’ll love this simple sweet potato crusted quiche

Breakfast and brunch food is my absolute favorite. Sometimes the tastiest options lean towards the unhealthier side, but this nutritious and simple spinach mushroom & feta quiche will blow you away. It is so good for you and is packed with protein to fuel you for the day ahead. 

One of the best parts of this crustless quiche recipe is that we are using tender roasted sweet potatoes as the crust substitute. Not only does this make the dish healthier and cuts out refined grains, but it also adds the perfect hint of sweetness to the dish! I mean who doesn’t love a good roasted sweet potato?! 

Another reason you’ll love this recipe is that it is so easy to make, is perfect for meal prep breakfast, and allows you to serve breakfast to the whole family in one dish. Also if I haven’t mentioned it already, it tastes so AMAZING that you will not even miss the typical quiche crust. The eggs, mushrooms, spinach, and feta flavors combine so well I could actually eat this every morning!

Is quiche healthy?

Eggs are one of the most nutritious foods you could eat. Not only are they an excellent source of protein, but they also contain Vitamin B2, Vitamin B12, and Vitamin A. They are the perfect food to start your day on the right track. In addition, combining the eggs with fresh vegetables like onions, mushrooms, spinach, and zucchini only makes this dish more nutrient packed! 

While a traditional quiche crust often uses refined grains, this healthy quiche substitutes it with sweet potatoes. By using sweet potatoes, we are adding lots of Vitamin A and Vitamin C, natural antioxidants, and fiber. This dish will leave you feeling satiated and ready to take on the day ahead!

Ingredients in spinach mushroom & feta quiche with sweet potato crust

This healthy and delicious spinach mushroom & feta quiche with sweet potato crust calls for minimal and fresh ingredients that are all good-for-you. From organic eggs to almond milk, here is what you will need to make this new breakfast favorite: 

• Sweet potato: grab 1 or 2 sweet potatoes (depending on their sizes) which we will be cutting into thin slices to lay around the pie dish as a crust. Making this breakfast gluten-free and grain-free!
• Extra virgin olive oil or avocado oil: you’ll just need 1 Tablespoon of olive oil to saute the vegetables.
• Yellow onion: the chopped yellow onion adds texture and natural sweetness to this quiche.
• Sliced baby bella mushrooms: measure out about 1 cup or 4 ounces of sliced baby bella mushrooms for a healthy dose of selenium, copper. They also add such a wonderful taste and texture!
• Zucchini: slice up 1 small zuchinni into little quarter moons for a delicious veggie addition to this quiche.
• Spinach: we are going to wilt one 5 ounce bag of fresh spinach for extra health benefits and vitamin A. Promise you cannot even taste it!
• Salt & black pepper: add a little salt and pepper for taste.
• Eggs: for this healthy quiche recipe, we. are using 6 eggs.
• Unsweetened plain almond milk: then measure out 1/3 cup of almond milk to give this quiche its light texture.
• Crumbled feta: sprinkle 1/2 cup of feta cheese on top for natural saltiness and a delicious taste!

Kitchen tools used

I love simple and easy recipes, especially those that don’t require tons of kitchen tools and allow for an easy clean-up. In fact, this healthy breakfast and brunch recipe only calls for 4 tools! Here is a list of the few basic kitchen tools needed to make this amazing quiche: 

• 9-inch pie pan
• Large non-stick skillet 
• Mixing bowl
• Knife and cutting board for slicing sweet potatoes
• Measuring tools: 1/2 teaspoon, 1 teaspoon, 1/3 cup, and 1/2 cup, 1 cup.

How to make sweet potato crusted spinach mushroom & feta quiche

This sweet potato crusted spinach mushroom & feta quiche is so easy to cook and can be made in three easy parts. First, we will make the sweet potato crust and bake it, then prepare the vegetable saute, and lastly combine the eggs and veggies into the crust to bake. I cannot wait for you all to try this delicious recipe; here is step-by-step instructions and notes on how you make it: 

First, preheat your oven to 350°F and grease a 9-inch pie pan with nonstick cooking spray. Then, take your sweet potato and evenly slice them into 1/8 inch thick coins. Once cut, add the sweet potato slices around the base and side of the greased pan (like a crust). If necessary, cut some slices in half to fill in any gaps and then spray the sweet potatoes with additional nonstick cooking spray. Bake for 22 minutes, then remove the dish from the oven and let them cool for 5 minutes. 

While the sweet potatoes are cooking in the oven, heat a large non-stick skillet to medium-high with olive oil. Add in the diced onion, sliced mushrooms, and quarter-moon zucchini pieces. Saute this vegetable mixture for  3 – 4 minutes then add in the spinach and saute for another 1 – 2 minutes. Once cooked, remove the skillet from the heat and set it aside to cool down and drain any extra liquid from the pan.

When the sweet potato crust has been cooked and given time to cool, evenly spread the mushroom & spinach mixture on top of the baked sweet potato crust. Make sure all vegetables are evenly distributed. 

Next, in a small mixing bowl, whisk together eggs, almond milk, salt, and pepper. Then, pour the egg mixture over the vegetables and sprinkle the feta crumbles on top. Bake the entire dish for 35 – 40 minutes, until the egg puffs up and sets. Once the quiche is cooked, allow it to cool for a few minutes before cutting. Enjoy this delicious and nutritious gluten free quiche recipe!

Easy ingredient substitutions

• Feta cheese: Swap out the feta out for goat cheese. I think any cheese would work but these are two of my favorites for this crustless quiche recipe!
• Baby bella mushrooms: you can use any type of mushroom you want! I would try swapping the baby bella mushrooms out for white mushrooms or shitakes.
• Yellow onion: use a white onion or a red onion instead.
• Zucchini: if you do not have a zuchinni no worries, just use a yellow summer squash instead.
• Sweet Potato: substitute sweet potato crust with regular russet potatoes or yellow potatoes.
• Almond milk: use any type of unflavored nut milk here. You can try cashew milk, regular 2% milk, or skim milk.

Let me know if you make an ingredient swap in the comments!

• 

• 

• 

• 

Customizing crustless quiche

There are so many options for you to customize this healthy quiche so it can be exactly how you like it! Here are some ideas: 

• Add bacon: If you love meat this is a tasty & salty addition to the recipe 
• Add tomato: Looking to add more veggies to this quiche? Tomato is a fantastic option that will add lots of flavor and vitamin C.
• Use cheddar cheese or shredded mozzarella cheese: If you are not a huge fan of feta or goat cheese, try using delicious mozzarella or cheddar. 
• Fresh herbs: Try adding 2 Tablespoons of fresh oregano to add some more flavor.

Frequently Asked Questions:

How to store leftover spinach mushroom & feta quiche

Simply store leftover crustless quiche by covering the dish in aluminum foil or place quiche slices in individual airtight containers in the fridge for 2 – 3 days.

Can I freeze quiche?

Yes, you can freeze crustless quiche for up to 2 -3 months. To freeze this sweet potato quiche, allow the entire quiche to cool and cut it up into individual pieces. Place each slice into a freezer-safe bag or wrap in plastic wrap. 

How to reheat frozen quiche

Thaw quiche slices overnight in the refrigerator before reheating in the microwave or oven at 350 degrees F for 10 – 20 minutes or until warm in the middle.

How to meal prep quiche

Simply store in airtight containers in the fridge for up to 4 days. When ready to enjoy in the morning on your way to work, place in the microwave for around 1 minute until warm.

Is crustless quiche low carb?

Yes, this recipe is low carb! Although sweet potato does have a high starch and fiber content, compared to regular quiche it is very low carb because there is no flour.

If you loved this healthy Breakfast recipe, check these out!

Need some more healthier, easy, and simple breakfast recipes? Here are some of my favorite Healthful Blondie meals to try out….

• Easy 10 Minute Huevos Rancheros
• Healthy Lemon Poppy Seed Crumb Cake
• Protein Chocolate Chip Baked Oats (Single Serve)
• Best Ever Healthy Shakshuka
• Healthy Fluffy Chunky Monkey Banana Pancakes

Did you make this recipe?

If you make this recipe, be sure to comment and rate it down below. Also, don’t forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!

Print

Recipe by Tati Chermayeff / Healthful Blondie + Photos by The Travel Palate

I only recommend products I absolutely love and use myself. In full disclosure, by purchasing a product I recommend, I may receive a small compensation. Everything counts to keep my dream afloat; thank you for supporting Healthful Blondie!

Sharing is caring!