Sweet Potato-Crusted Quiche

I like to call this naturally gluten-free and well-balanced recipe a ‘one-stop-shop’ perfect as an appetizer or main course. No need for side dishes when you boost the serving size to make this wholesome nutritious dish a meal. Sweet potatoes add a rich, nutty flavor to the dish while providing fiber and a ton of nutrition, like vitamin A, which is critical for eye health and your immune system. One slice falls within the FODMAP approved serving size. Enjoy with a side of green beans with spiced pecans.

Makes: 8 servings
Prep time: 15 minutes
Cook time: 35 minutes


  • 1 cup (packed) baby spinach
  • 1/3 cup crumbled feta cheese (or goat cheese)
  • 8 eggs
  • 1/3 cup of 2% Greek yogurt or lactose-free yogurt
  • 1.5 lb. sweet potatoes
  • 1 tsp black pepper


  1. Wash and scrub sweet potatoes.
  2. Preheat oven to 350 degrees.
  3. Slice sweet potatoes into very thin rounds (peeling optional).
  4. Layer sweet potato slices in a lightly oiled 9” pie pan or cast iron pan. Layer doesn’t have to be perfect – just fill in all the gaps and try to line slices around walls of the pan to create a side crust.
  5. In a medium bowl, whisk eggs, yogurt, and black pepper. Fold in feta cheese.
  6. Pour ½ of egg mixture over the sweet potato layer. Sprinkle in spinach leaves. Pour remainder of egg mixture on top.
  7. Bake for 30-40 minutes, until eggs are just set (will be just slightly loose in the center). Allow to rest for 10-15 minutes before serving.

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Nutrition facts

Per Serving

  • calories: 166
  • carbohydrates: 19g
  • fat: 6g
  • fiber: 3g
  • potassium: 527mg
  • protein: 10g
  • saturated fat: 3g
  • sodium: 192mg

Disclaimer: We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.

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