Heart Healthy Spinach and Sweet Potato Quiche
Written by: Shannon Corlett, MS, RDN, LDN
Prep Time: 10 minutes
Cook Time: 50-60 minutes
Total Time: 60-70 minutes
If you are looking for ways to add color to your meals, this heart healthy, low carbohydrate quiche is the perfect breakfast or brunch option. Not only is it filled with vegetables (sweet potatoes, onions, and spinach!) but swapping some of the eggs for egg whites and turkey bacon for pork bacon significantly decreases the amount of unhealthy fat. Lighter than most quiche recipes, this delicious dish pairs perfectly with a side of fruit.
1 medium sweet potato, unpeeled
1 teaspoon olive oil
1 medium yellow onion
6 slices low sodium turkey bacon
10 ounces frozen spinach
3/4 teaspoon dried dill
1/4 teaspoon black pepper
2 large eggs
4 egg whites
1/4 cup skim milk
1.5 tablespoons fat-free feta cheese
- Preheat oven to 400 degrees Fahrenheit
- Wash and dry the sweet potato. Place a box grater in a bowl and thickly grate 2 cups of raw sweet potato. Coat a 9-inch pie plate with cooking spray and gently press the sweet potato into the bottom and up the sides of the tray. The strands will be loose but will hold together once cooked. Bake the sweet potato crust in the oven for 15-20 minutes. Remove crust and reduce the temperature of the oven to 350 degrees Fahrenheit.
- While the crust is cooking, peel and finely dice the onion. Warm olive oil in a medium pan over medium-high heat and add the onion. Cook for 6-8 minutes until translucent. Chop the turkey bacon into bite-sized pieces and add to the cooked onions. Continue cooking for another 3-4 minutes, until the onions brown. Add the spinach, dill, and black pepper, and cook until the water from the spinach has been released, about 1-2 more minutes. Remove from heat and use a spatula to transfer from the pan to the sweet potato crust once it has been removed from the oven.
- In a bowl, use a fork to whisk eggs, egg whites, and milk together, then pour the egg mixture over the vegetable mixture in the sweet potato crust. Sprinkle feta cheese over the top and return to the oven for 35-40 minutes. Stick a toothpick into the center of the eggs to check if they are set; the toothpick should be clean when removed. Let it cool a few minutes before serving.
Nutrition Information Per Serving:
Calories: 252, Fat: 5g, Protein: 11g, Carbohydrates: 9g, Fiber: 3g, Sodium: 301mg