`Kale Egg-White Quiche With Sweet Potato Crust

Kale Egg-White Quiche With Sweet Potato Crust

This egg white quiche adds protein to your breakfast and uses a sweet potato crust to boost fiber to kickstart your day.

The post Kale Egg-White Quiche With Sweet Potato Crust appeared first on MyFitnessPal Blog.

Kale Egg-White Quiche With Sweet Potato Crust

Quiche is divine, but the crust can be time intensive and high in saturated fat. In this recipe we skip the pastry crust and use sliced sweet potatoes to line the pie pan for a slightly sweet, tender vessel for the savory egg and kale filling.

The sweet potato crust adds some fiber and vitamin A while putting a fun twist on traditional quiche.

Kale Egg-White Quiche With Sweet Potato Crust

Active time: 25 minutes Total time: 1 hour

Ingredients

1 5-inch (13cm) sweet potato, sliced into 1/8 inch thick rounds
2 tsp olive oil
1 yellow onion, chopped
1 tbsp fresh thyme, chopped
4 cups (84g) kale, roughly chopped
8 large egg whites
2 large eggs
1/4 cup (20g) shredded Parmesan cheese
1/2 tsp freshly ground black pepper
6 tsp chipotle pepper sauce, or preferred hot sauce, to taste

Directions

Preheat the oven to 375ºF (190ºC).
Spritz a 9-inch, deep-dish pie pan with oil, then place a single layer of sliced sweet potatoes in the pan, lining it as well as you can. There will be overlaps and gaps.
Place a square of foil on top of the sweet potato and press it on the surface of the slices, wrapping the foil around the rim of the pan. Bake for 20 minutes, until the slices are tender when pierced with a paring knife. Gently press down any slices that are not lying flat, then remove the foil. Let cool on a rack.
In a large sauté pan, drizzle the olive oil and place over medium-high heat.
Add the onion and thyme and stir, and reduce the heat when it starts to sizzle. Cook for about 5 minutes, until the onion is softened.
Add the kale and stir for 4–5 minutes, until the kale is softened and shrunken. Let cool.
In a medium bowl, whisk the egg whites and eggs, and when well-mixed, whisk in the Parmesan and pepper.
Add the cooled kale, folding the mixture together with a spatula. Scrape into 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 dry. Let cool on a rack for 5 minutes before cutting into six wedges. Serve with hot sauce, optional.

Serves: 4 | Serving Size: 1/4 quiche

Nutrition (per serving): Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 108mg; Sodium: 335mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 4g; Protein: 14g

Originally published June 30, 2020; Updated January 2026

The post Kale Egg-White Quiche With Sweet Potato Crust appeared first on MyFitnessPal Blog.