The quiche is divine, but the crust can be time-consuming and high in saturated fat. In this recipe, we skip the pastry crust and use sweet potato slices to line the pie pan for a lightly sweet and tender vessel for the savory egg and kale filling.
The sweet potato crust adds a little fiber and vitamin A while bringing a fun twist to traditional quiche.
Kale and Egg White Quiche with Sweet Potato Crust
Activity time: 25 minutes Total duration: 1 hour
Ingredients
- 1 5-inch (13 cm) sweet potato, sliced into 1/8-inch-thick rounds
- 2 teaspoons of olive oil
- 1 yellow onion, chopped
- 1 tablespoon chopped fresh thyme
- 4 cups (84 g) kale, roughly chopped
- 8 large egg whites
- 2 large eggs
- 1/4 cup (20 g) grated parmesan
- 1/2 teaspoon freshly ground black pepper
- 6 teaspoons chipotle pepper sauce, or favorite hot sauce, to taste
Instructions
- Preheat oven to 375ºF (190ºC).
- Spray a deep 9-inch pie pan with oil, then place a single layer of sliced sweet potatoes in the pan, lining it as best you can. There will be overlaps and gaps.
- Place a square of foil over the sweet potato and press it onto the surface of the slices, 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 on any slices that are not lying flat, then remove the foil. Leave to cool on a rack.
- In a large sauté pan, drizzle with olive oil and place over medium-high heat.
- Add the onion and thyme, stir and reduce the heat when it begins to sizzle. Cook for about 5 minutes, until the onion is softened.
- Add the kale and stir for 4 to 5 minutes, until the kale is softened and shrunken. Leave to cool.
- In a medium bowl, whisk the egg whites and eggs, and once well mixed, stir in the Parmesan and pepper.
- Add the cooled kale by folding the mixture with a spatula. Scrape off the sweet potato crust and smooth the top.
- Bake for about 35 minutes, until a paring knife inserted in the center of the quiche comes out clean. Let cool on a wire rack for 5 minutes before cutting into six wedges. Serve with hot sauce, optional.
For: 4 | Serving size: 1/4 quiche
Nutrition (per serving): Calories: 168; Total fat: 7 g; Saturated fat: 2 g; Monounsaturated fat: 3 g; Polyunsaturated fat: 1 g; Cholesterol: 108 mg; Sodium: 335 mg; Carbohydrates: 13g; Dietary fiber: 3 g; Sugar: 4g; Protein: 14g
Originally published June 30, 2020; Updated January 2026
The position Kale and Egg White Quiche with Sweet Potato Crust appeared first on MyFitnessPal Blog.
