Spinach & Feta Quiche with Sweet Potato Crust – The Best Healthy Brunch Idea

Hi there!

My name’s Maggie Rae Donovan, and I’m a 42-year-old home cook living just outside of Asheville, North Carolina. I’m not a classically trained chef. I never went to culinary school, and you won’t catch me quoting the greats from glossy cookbooks. But I’ve spent the last 25 years stirring, sizzling, baking, burning (yes, sometimes), and falling madly in love with food in my own little kitchen.

My cooking journey started like most Southern stories do—in my grandmother’s kitchen. That kitchen smelled like bacon grease and garden tomatoes. I was barely tall enough to reach the countertop, standing on a wooden chair watching her make buttermilk biscuits from scratch. That’s where I learned that food wasn’t just about flavor. It was about comfort, tradition, and love.

After becoming a nurse, raising two amazing daughters, and moving across states a dozen times, one thing has always kept me grounded—cooking. From cheap dinners during tight-budget months to lavish holiday feasts, food helped me create connection through every stage of life. Especially the kind that invites you to slow down, grab a fork, and stay a while.

One day, fiddling with the idea of a low-carb brunch, I made a “mistake” that changed everything. I had no flour crust, but a leftover roasted sweet potato. I sliced it thin, pressed it into a pie dish, and poured my usual spinach and feta mixture on top. That’s how this Spinach & Feta Quiche with Sweet Potato Crust was born. It’s hearty, creamy, nourishing, and surprisingly light.

This recipe is a tribute to my roots, my resourcefulness, and my love for comfort food with a twist. In this article, I’ll walk you through how to make it step-by-step, explore why it’s a healthier option, its nutritional breakdown, and even answer questions folks often ask me at potlucks and online.

Don’t miss our classic spinach quiche rendition that inspired this dish!

What Is Spinach & Feta Quiche with Sweet Potato Crust?

A Southern Twist on a European Classic

Quiche, originally a French tart filled with eggs, cheese, and meat or veggies, has long been a brunch staple in American kitchens. But this version swaps the traditional flour crust for slices of sweet potato, offering a gluten-free, nutrient-rich upgrade.

Why Sweet Potato as a Crust Substitute Works

Sweet potatoes aren’t just for casseroles anymore. When sliced thin and roasted, they become slightly crispy on the edges and tender underneath. They’re sturdy enough to hold the creamy filling and naturally sweet, which beautifully balances the saltiness of feta.

Here’s a quick comparison:

This combo of spinach, feta, and sweet potato delivers that perfect bite—earthy greens, salty cheese, and a lightly sweet, crisp foundation.

Learn More About Creative Crust Alternatives

Looking for inspiration? Try this spinach-feta muffin idea for meal prepping, or check out another crave-worthy spinach and feta combo.

Is Spinach & Feta Quiche with Sweet Potato Crust Healthy?

Nutrient-Packed Ingredients That Fuel Your Day

One of the biggest perks of this dish is that it combines flavor with function. Every ingredient plays a nutritional role.

Let’s break it down:

• Spinach: Loaded with vitamins A, C, K, iron, and antioxidants, spinach is a powerful leafy green that supports immune function and healthy bones.
• Feta Cheese: While higher in sodium, feta is lower in fat than many cheeses and offers calcium and probiotics for gut health.
• Eggs: A natural source of high-quality protein, B vitamins, and essential fats.
• Sweet Potatoes: Rich in beta-carotene, fiber, and complex carbs that help stabilize blood sugar.

Together, these ingredients create a balance of protein, fiber, and healthy fats—a smart way to start your morning or refuel at lunch.

Don’t miss our healthy Chinese beef and cabbage stir fry if you’re seeking even more nutritious yet flavorful ideas!

Gluten-Free, Lower in Carbs, and Naturally Sweet

Replacing a standard pie crust with sweet potato slices reduces refined carbohydrates significantly. It’s a popular swap for people with gluten sensitivity or those following anti-inflammatory diets.

Plus, sweet potatoes offer a natural sweetness that makes the dish feel indulgent without needing added sugar. No need for sauces or syrups—it’s flavorful right out of the oven.

Great for Meal Prep and Portion Control

Because this quiche holds well in the fridge and reheats beautifully, it’s an ideal make-ahead option. Bake one on Sunday, and you’ve got a few protein-rich meals for the week.

Cut it into six or eight slices and pair with a salad or fruit for a complete meal that satisfies without bloating.

Pro Tip: For a lunchbox upgrade, pair a cold slice with a dollop of hummus or Greek yogurt on the side.How to Make Spinach & Feta Quiche with Sweet Potato Crust

Ingredients You’ll Need (Simple, Wholesome Pantry Staples)

This recipe is all about keeping things easy and accessible. You likely have most of these in your kitchen already.

For the sweet potato crust:

• 1 large sweet potato (or 2 medium), peeled and thinly sliced into rounds
• 1 tbsp olive oil
• Pinch of salt and black pepper

For the filling:

• 1 tbsp olive oil or butter
• 1 small yellow onion, finely diced
• 2 cloves garlic, minced
• 4 cups fresh spinach (or 1½ cups frozen, thawed and drained)
• 4 large eggs
• ½ cup milk (dairy or plant-based)
• ¾ cup crumbled feta cheese
• ¼ tsp nutmeg
• Salt and pepper to taste

Optional add-ins:

• Chopped sun-dried tomatoes
• Fresh herbs (parsley, thyme, or dill)
• A handful of shredded mozzarella or cheddar for extra melt

Step-by-Step Instructions: From Prep to Perfect Quiche

Step 1: Make the Sweet Potato Crust

1. Preheat your oven to 375°F (190°C).
2. Lightly grease a 9-inch pie dish with olive oil or spray.
3. Arrange sweet potato slices in overlapping layers, starting from the center and working outward to form a crust, including up the sides of the dish.
4. Brush with olive oil, sprinkle with salt and pepper.
5. Bake for 20 minutes or until the edges begin to brown slightly.

Discover great ideas like this cozy spinach-infused pasta: Sweet Potato & Spinach Orzo

Step 2: Prepare the Filling

1. While the crust is baking, heat olive oil in a skillet over medium heat.
2. Add diced onion and sauté for 4–5 minutes until translucent.
3. Stir in garlic and cook another 30 seconds.
4. Add spinach and cook just until wilted. If using frozen spinach, make sure it’s well-drained.
5. Remove from heat and let cool slightly.

Step 3: Whisk the Eggs

1. In a mixing bowl, whisk together eggs, milk, nutmeg, salt, and pepper.
2. Stir in crumbled feta and cooled spinach mixture. Mix until just combined.

Step 4: Assemble and Bake

1. Pour the filling into the pre-baked sweet potato crust.
2. Smooth the top with a spatula and optionally sprinkle a little more feta or shredded cheese on top.
3. Bake for 30–35 minutes or until the center is set and no longer jiggles when moved.
4. Let cool 10 minutes before slicing.

Tips for Success from My Southern Kitchen

• Slice sweet potatoes evenly: Use a mandolin for uniform thickness, which ensures even baking.
• Squeeze out water from spinach: If using frozen spinach, press out as much moisture as possible to avoid a soggy quiche.
• Rest before slicing: Just like lasagna, a quiche sets best after a few minutes of cooling.

Try something rich and satisfying for your next brunch: Cheesy Bacon Hasselback Potato Bake

Flavor Variations and Creative Twists on Spinach & Feta Quiche with Sweet Potato Crust

Add a Protein Boost

While the original recipe is vegetarian, it easily welcomes additional protein for those who want a heartier meal.

Tasty Add-ins:

• Cooked turkey sausage: Adds savory depth without overpowering the spinach and feta.
• Crumbled bacon: For a smoky crunch, sprinkle it into the filling or on top before baking.
• Shredded rotisserie chicken: A quick way to use leftovers and boost your protein count.

Don’t miss our savory chicken and spinach oven dish if you’re craving more low-carb, protein-packed options.

Play With Cheese

Feta is classic here, but you can mix and match to suit your taste or pantry.

Cheese Swaps & Combos:

• Goat cheese: Creamy with a tangier flavor, pairs wonderfully with herbs.
• Parmesan: For a nutty, salty kick (great for sprinkling on top).
• Mozzarella: Mild and melty, ideal if you want a gooier texture.

Try combining feta with a small amount of sharp cheddar for more bite, or add a bit of Gruyère for richness.

Change Up the Greens

Spinach is the star, but feel free to explore other leafy greens:

• Kale (chopped and cooked down)
• Swiss chard (adds color and slight bitterness)
• Arugula (peppery, but mellows when cooked)

Frozen greens work well too—just be sure to wring them dry!

Go Bold With Seasonings

Spice doesn’t just mean heat. You can totally transform this quiche with different herb or seasoning profiles.

Flavor Themes to Try:

• Mediterranean: Add oregano, dill, and chopped kalamata olives.
• Southwestern: Use cumin, chili flakes, and a pinch of smoked paprika.
• French-Inspired: Add thyme, chives, and grated Gruyère.

These flavor combos let you enjoy the same base recipe in different ways every week.

Make It Mini

Hosting brunch or meal prepping? Turn this recipe into mini quiches by baking in muffin tins!

• Line each muffin cup with a small sweet potato round or two.
• Add filling and bake for 20–25 minutes.
• Easy to pack, freeze, or serve at potlucks.

Check out our favorite savory muffin recipe with similar flavors: Spinach Feta Egg Muffins

How Much Protein Is in a Spinach & Feta Quiche with Sweet Potato Crust?

A Protein-Packed Slice for Any Meal

One of the biggest questions I get from my blog readers and brunch guests is: “Is this enough protein to keep me full?” The answer—absolutely. Eggs are the main powerhouse here, and the cheese contributes, too.

Let’s break it down.

Per average slice (1/6th of a 9” quiche):

This means that even without meat, this quiche has enough protein to satisfy, especially when paired with a side salad, fruit, or a dollop of Greek yogurt.

Try this protein-friendly comfort meal too: Mouthwatering Tuna Melt Patties

How to Boost the Protein Even Further

If you’re looking to make your quiche even more protein-rich, here are some easy ideas:

• Add ½ cup cottage cheese to the egg mixture (surprisingly creamy, low-fat, and packed with protein).
• Toss in cooked quinoa (1 cup) for an extra 8g of protein.
• Mix in legumes like white beans, especially if you want to keep it vegetarian.

This way, you can easily bring each slice up to 15–18g protein, turning your quiche into a full-blown power meal.

Quiche vs. Other Breakfast Options

How does this stack up to other common breakfast foods?

When you want real food that’s satisfying, homemade, and nourishing, this quiche holds its own.

Pro Tip: Add a Smoothie on the Side

To create a well-rounded breakfast, I love pairing this dish with a green smoothie made with:

• 1 banana
• 1 cup almond milk
• Handful of spinach
• 1 tbsp peanut butter
• 1 scoop protein powder (optional)

Together, your meal hits all the macros—protein, fiber, complex carbs, and healthy fats.

Don’t miss our recipe for another satisfying veggie-based dish: Creamy Garlic Mushrooms with Cauliflower

How to Store, Freeze, and Reheat Spinach & Feta Quiche with Sweet Potato Crust

Best Practices for Storing Your Quiche

Once you’ve made your quiche, storing it properly keeps the texture and flavor just right. Whether you plan to eat it tomorrow or a week from now, here’s how I keep mine fresh:

In the fridge:

• Let the quiche cool completely before storing.
• Wrap the entire dish in foil or plastic wrap, or store slices in airtight containers.
• It will stay fresh for 3 to 4 days in the refrigerator.

Check out more fridge-friendly dishes like this one: Savory Fried Cabbage with Bacon & Onions

Can You Freeze Quiche with a Sweet Potato Crust?

Yes, absolutely! Freezing works well—as long as you prep it correctly.

To freeze:

1. Bake the quiche as usual and let it cool completely.
2. Slice it into portions, or freeze the whole thing.
3. Wrap tightly in plastic wrap and then in foil (double-wrapping prevents freezer burn).
4. Store flat in the freezer for up to 3 months.

Freezer tip: Label it with the date and what’s inside—you’ll thank yourself later.

Reheating Instructions (So It Doesn’t Get Rubbery!)

Whether you’re thawing overnight or heating from frozen, the key is gentle reheating.

From the fridge:

• Preheat your oven to 325°F.
• Place the quiche slice on a baking tray and cover loosely with foil.
• Heat for 12–15 minutes, or until warmed through.

From frozen:

• No need to thaw—just bake at 350°F for 25–30 minutes.
• If reheating a single slice, microwave for 2–3 minutes, then crisp it up in the toaster oven for best texture.

Looking for another bake-ahead breakfast? Try this: Savory Puff Pastry Breakfast Bites

Can You Make It Ahead for Brunch?

You bet! I actually prefer making this the day before hosting brunch. That way, the flavors deepen, and I have less to stress about the next morning.

Pro hosting tip:

• Bake the quiche the night before.
• Reheat it in the oven at 300°F for 15–20 minutes.
• Serve with a side of fresh fruit or mimosas and you’re good to go.

Perfect Side Dishes for Spinach & Feta Quiche with Sweet Potato Crust

Build the Ultimate Brunch Around This Quiche

So you’ve pulled your golden, slightly crisp Spinach & Feta Quiche with Sweet Potato Crust from the oven. The house smells amazing, and you’ve got guests coming or maybe just a quiet morning to enjoy. Now, let’s make it a complete meal.

Fresh Side Salads to Brighten the Plate

Pairing a rich and savory quiche with something fresh and light helps balance the plate. Here are some go-to salad ideas that complement the flavors of spinach, feta, and sweet potato beautifully:

• Lemon Arugula Salad: Peppery arugula with shaved Parmesan, lemon vinaigrette, and toasted almonds.
• Spring Mix with Berries: A mix of greens, strawberries or blueberries, feta crumbles, and balsamic glaze.
• Cucumber-Dill Salad: Thinly sliced cucumbers tossed in Greek yogurt, fresh dill, lemon juice, and a dash of garlic.

These sides bring out the earthy, creamy, and slightly sweet notes of the quiche while keeping the meal light and refreshing.

Baked & Roasted Additions That Keep You Full

If you want something more filling, try these easy brunch sides that pair well:

Brunch Menu Add-Ons for a Crowd

Hosting brunch? Here’s how to turn this quiche into the main star of a thoughtful, crowd-pleasing brunch menu:

• Freshly Squeezed Juice or Mimosas: Orange, grapefruit, or even watermelon juice.
• Mini Yogurt Parfaits: Served in mason jars with granola and seasonal fruit.
• Warm Muffins or Scones: Try blueberry lemon, banana walnut, or classic buttermilk.
• Coffee Bar: Set up a DIY station with creamers, spices (like cinnamon and nutmeg), and syrups.

Not only do these dishes complement the flavor profile of your sweet potato crusted quiche, but they create an inviting brunch spread that works year-round, especially during holidays and spring gatherings.

Sweet Touches for the Perfect Finish

Every great brunch needs a little sweetness. Try these simple ideas:

• Cinnamon Apple Compote over Greek yogurt
• Mini Fruit Tarts with a flaky crust and fresh cream
• Chocolate-Dipped Strawberries as an elegant finisher

These won’t overpower the savory elements, but they’ll leave your guests with a satisfied smile.

Conclusion: A Quiche That Feels Like Home

Spinach & Feta Quiche with Sweet Potato Crust isn’t just a meal—it’s comfort on a plate. Whether you’re whipping it up for a quiet Saturday morning, prepping meals for the week, or laying out a full brunch spread, this recipe checks every box. It’s nutritious, flavorful, easy to make, and incredibly versatile. And best of all, it brings people to the table.

Like all good home cooking, this dish reminds us that nourishment goes far beyond calories and macros. It’s about sharing, experimenting, and taking a moment to savor something warm and made with care. From my kitchen in North Carolina to yours—happy baking, and remember, don’t stress the crust.

FAQs About Spinach & Feta Quiche with Sweet Potato Crust

Every time I share this recipe at a potluck or post about it online, I get flooded with questions. So, let’s dive into the most frequently asked ones—straight from curious cooks and quiche-lovers like you.

Spinach & Feta Quiche with Sweet Potato Crust – The Best Healthy Brunch Idea

---

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

• Author: Maggie Rae Donovan
• Total Time: 55 minutes
• Yield: 1 quiche (serves 6) 1x

Print Recipe

Pin Recipe

Description

Spinach & Feta Quiche with Sweet Potato Crust – A healthy, protein-rich recipe perfect for brunch, meal prep, or easy dinners.

---

Ingredients

Scale 1x2x3x

Sweet Potato Crust

2 medium sweet potatoes, peeled and thinly sliced into rounds

1 tablespoon olive oil

½ teaspoon sea salt

¼ teaspoon black pepper

Filling

6 large eggs

½ cup milk (or dairy-free option like almond or oat milk)

2 packed cups fresh spinach (or 1 cup frozen, thawed & drained)

½ cup crumbled feta cheese

1 tablespoon olive oil (for sautéing)

¼ teaspoon garlic powder

Salt and pepper to taste

Optional: pinch of nutmeg or red pepper flakes for flavor boost

Cook Mode Prevent your screen from going dark

---

Instructions

1. Preheat the Oven
   Preheat your oven to 375°F (190°C). Lightly grease a 9-inch pie dish.
2. Make the Sweet Potato Crust
3. Slice sweet potatoes thin (⅛-inch works best).
4. Toss slices with olive oil, salt, and pepper.
5. Line the bottom and sides of the pie dish, overlapping to create a crust.
6. Bake for 15 minutes until slightly softened and set. Remove from oven and set aside.
7. Prepare the Spinach Filling
8. Heat olive oil in a skillet over medium heat.
9. Add fresh spinach and cook until wilted (2–3 minutes). If using frozen spinach, make sure it’s drained well.
10. In a bowl, whisk eggs, milk, garlic powder, salt, pepper, and optional seasonings.
11. Assemble the Quiche
12. Spread sautéed spinach evenly over the baked sweet potato crust.
13. Sprinkle crumbled feta on top.
14. Pour the egg mixture evenly into the dish.
15. Bake
16. Return the dish to the oven and bake for 35–40 minutes, or until the center is set and lightly golden.
17.  
18. Cool & Serve
19. Let the quiche cool for 10–15 minutes before slicing.
20. Serve warm or at room temperature.

Notes

• Make it dairy-free: Use unsweetened almond milk and swap feta with vegan cheese or tofu crumbles.

• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Category: Brunch, Breakfast, Lunch, Light Dinner
• Method: Gluten-Free, Vegetarian
• Cuisine: American, Healthy Comfort Food

Nutrition

• Calories: 230 kcal