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

Q: How Much Protein Is in a Slice?

Each slice of this quiche contains approximately 11–13 grams of protein , depending on the size of the slice and specific ingredients used. That’s thanks to the eggs and cheese, which team up to deliver a powerful protein punch—without needing meat. Here’s what that means for you: Keeps you fuller longer Supports muscle recovery and energy Makes it a strong option for vegetarians needing more protein And if you want to boost the protein even more? Add ½ cup of cottage cheese to the egg mixture or sprinkle on some shredded chicken or turkey sausage.

Q: Can I Use Frozen Spinach?

You sure can. Just be sure to thaw it completely and squeeze out all the moisture using a towel or cheesecloth. Too much water can make your filling soupy and soggy, which nobody wants. Frozen spinach is a budget-friendly and time-saving alternative—and it keeps this dish totally pantry-accessible.

Question 1

Is Spinach and Feta Quiche Healthy?

Accepted Answer

Absolutely—when it’s made with smart ingredients like this version. Traditional quiche can be heavy, thanks to buttery crusts and cream-based fillings. But swapping in a sweet potato crust and using simple, wholesome add-ins keeps this recipe light yet satisfying.
Here's why it’s a great choice:
Spinach: Rich in antioxidants, iron, and fiber.
Eggs: Complete protein and full of B vitamins.
Feta: Lower in fat than most cheeses and adds flavor, so you use less.
Sweet Potato: Adds fiber, beta-carotene, and natural sweetness—without refined carbs.
The result? A dish that’s:
Gluten-free
Lower in carbs than traditional quiche
High in protein and fiber
Naturally balanced for energy
Don’t miss our healthy take on veggie-rich meals like this: Healthy Beef & Cabbage Stir Fry

Question 2

Is Sweet Potato Good in Quiche?

Accepted Answer

Yes—and honestly, it might change the way you look at crust. Not only is sweet potato a nutritious swap for pie crust, but it also:
Holds together well once baked
Adds a mild sweetness that complements the salty feta
Gets lightly crispy on the edges for texture
Works perfectly with the earthy flavor of spinach
If you're not a big fan of overly rich or dense crusts, this version offers a lighter feel while still being totally satisfying.
Discover great ideas like this crust swap in our Spinach Feta Egg Muffins

Question 3

How Much Protein Is in a Slice?

Accepted Answer

Each slice of this quiche contains approximately 11–13 grams of protein, depending on the size of the slice and specific ingredients used. That’s thanks to the eggs and cheese, which team up to deliver a powerful protein punch—without needing meat.
Here’s what that means for you:
Keeps you fuller longer
Supports muscle recovery and energy
Makes it a strong option for vegetarians needing more protein
And if you want to boost the protein even more? Add ½ cup of cottage cheese to the egg mixture or sprinkle on some shredded chicken or turkey sausage.

Question 4

How Do I Make Spinach & Feta Quiche at Home?

Accepted Answer

I’ve already walked you through the full method back in Part 3—but here’s a quick refresher:
In a nutshell:
Slice and roast your sweet potato slices to form the crust.
Sauté onions, garlic, and spinach.
Whisk eggs, milk, seasoning, and feta together.
Combine everything and pour into the crust.
Bake at 375°F for 30–35 minutes until set.

Question 5

Can I Use Frozen Spinach?

Accepted Answer

You sure can. Just be sure to thaw it completely and squeeze out all the moisture using a towel or cheesecloth. Too much water can make your filling soupy and soggy, which nobody wants.
Frozen spinach is a budget-friendly and time-saving alternative—and it keeps this dish totally pantry-accessible.

Question 6

How Can I Make It Dairy-Free?

Accepted Answer

If you’re avoiding dairy, you can still enjoy this quiche with just a few tweaks:
Use a dairy-free cheese like almond feta or plant-based mozzarella.
Swap milk for oat milk, almond milk, or soy milk.
Use nutritional yeast to add a cheesy flavor without the cheese.
The texture may be slightly different, but the taste remains rich and comforting.

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