A wholesome, protein-packed quiche loaded with sweet potato, veggies, and two types of cheese. Perfect for breakfast, brunch, or a light meal, this dish is easy to prepare and customizable to your preferences.
Preparation Time:
- Prep Time: 15 minutes
- Cooking Time: 35–40 minutes
- Total Time: 50–55 minutes
Ingredients
- ½ cup (75 g) red bell pepper, finely chopped
- ½ cup (50 g) green onions, finely chopped
- ½ cup (75 g) sweet potato, grated
- 1 cup (100 g) cheddar cheese, grated (or any melting cheese)
- 5 eggs
- 1 cup (225 g) cottage cheese
- ½ cup (120 ml) milk
- 1 tsp mustard
- ½ tsp salt
- ¼ tsp black pepper
- ¼ tsp ground nutmeg
- ¼ cup (25 g) ground oats or oat flour
Directions
- Preheat the Oven: Preheat your oven to 180°C (350°F). Lightly grease a 9-inch pie dish.
- Prepare the Egg Mixture: In a large bowl, whisk together eggs, cottage cheese, milk, mustard, salt, black pepper, and nutmeg until well combined.
- Combine the Vegetables and Cheese: Stir in the grated sweet potato, red bell pepper, green onions, and grated cheese.
- Add the Oats: Gently fold in the ground oats or oat flour to help bind the mixture.
- Assemble the Quiche: Pour the mixture into the prepared pie dish, spreading it out evenly.
- Bake the Quiche: Bake in the preheated oven for 35–40 minutes, or until the center is set and the top is lightly golden.
- Cool and Serve: Allow the quiche to cool for a few minutes before slicing and serving.
Serving Suggestions
- Serve warm or at room temperature for breakfast or brunch.
- Pair with a fresh green salad for a light and nutritious meal.
- Enjoy with a side of fresh fruit for added sweetness.
Cooking Tips
- Substitute vegetables with zucchini, spinach, or mushrooms based on your preference.
- Use oat flour for a gluten-free option or regular flour if preferred.
- Make sure the quiche is fully set in the center before removing it from the oven to avoid a runny texture.
Nutritional Benefits
- Sweet Potato: Rich in fiber, vitamins A and C, and antioxidants.
- Cheddar and Cottage Cheese: Provide calcium and protein.
- Eggs: Offer high-quality protein and essential nutrients.
Dietary Information
- Gluten-free if using oat flour
- High in protein and calcium
Nutritional Facts (Per Slice – Approx. 8 slices):
- Calories: 170
- Protein: 10 g
- Fat: 9 g
- Carbohydrates: 12 g
- Fiber: 2 g
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat slices in the microwave or oven before serving.
Why You’ll Love This Recipe
- Packed with protein and vegetables for a balanced, nutritious meal.
- Easy to customize with your favorite vegetables and cheese.
- Suitable for meal prep and reheats well for busy mornings.
- Versatile dish perfect for breakfast, brunch, or a light dinner.
Conclusion
This Sweet Potato and Cheese Quiche is a delicious and nutritious option for any time of day. Its creamy texture, cheesy goodness, and colorful veggies make it both satisfying and wholesome. Easy to prepare and customizable, it’s a dish you’ll turn to again and again for a versatile and crowd-pleasing meal.
Frequently Asked Questions
- Can I make this quiche dairy-free? Yes, substitute milk and cheese with plant-based alternatives.
- Can I use regular flour instead of oat flour? Yes, all-purpose or whole wheat flour works well as a substitute.
- Can I prepare this quiche ahead of time? Yes, bake and store it in the refrigerator for up to 3 days. Reheat before serving.
- Can I freeze the quiche? Yes, freeze individual slices in airtight containers for up to 1 month. Thaw and reheat before serving.
- What can I use instead of sweet potato? Substitute with grated zucchini or butternut squash.
- How can I make this spicier? Add a pinch of chili flakes or a dash of hot sauce to the egg mixture.
- What type of cheese works best? Cheddar, mozzarella, or Swiss cheese are excellent options.
- Can I use egg whites instead of whole eggs? Yes, substitute 2 egg whites for each whole egg for a lighter version.
- How do I ensure the quiche is fully cooked? Insert a knife into the center; if it comes out clean, the quiche is done.
- Can I add meat to this recipe? Yes, cooked bacon, sausage, or diced ham can be mixed into the filling for extra flavor.
Enjoy this flavorful and wholesome quiche for your next meal!