These dairy-free mini quiche are special enough for brunch, but healthy enough for weekday mornings. Their naturally gluten-free and paleo, with a grain-free crust that’s made almost purely from sweet potato! The recipe was shared with us by Dole, and is inspired by Tiana’s “French Quarter” cooking in Disney’s The Princess and the Frog.
Dairy-Free Mini Quiche that Happens to be Gluten-Free & Healthy
These nutritious little dairy-free mini quiche are easy to make, and the recipe is quite versatile. Here are some ways you can mix it up:
- Add Some Yolks – As noted in the recipe, you can reduce the egg whites and use some whole eggs. Our recommendations are based on the fact that an egg white is about 2 tablespoons, while an egg yolk is about 1 tablespoon. So you need 2 egg yolks to substitute 1 egg white. The yolks are a good source of lutein, choline, essential fatty acids, and fat soluble vitamins.
- Use Different Roots – You can use other root vegetables, or a mixture of root vegetables, in place of the all-sweet potato crust. You might like russet potatoes, rutabagas, or other types of sweet potatoes.
- Mix Up the Filling – You can really add whatever vegetables you have on hand. Mushrooms, diced broccoli, chopped asparagus, or other vegetables work great. Just make sure they are chopped small (so they fit in the mini crusts!), and cooked until tender in your sauté.
Special Diet Notes: Mini Quiche with Sweet Potato Crust
By ingredients, this recipe is dairy-free / non-dairy, gluten-free, grain-free, nut-free, peanut-free, soy-free, added sugar-free, vegetarian, and paleo friendly. If you confuse eggs with dairy, you’re not alone! See this post: Are Eggs Dairy?
Dairy-Free Mini Quiche with Gluten-Free Sweet Potato Crust
Author: Melanie Marcus, MA, RD
Recipe type: Breakfast
- 1 large sweet potato, peeled and grated (about 1¼ pounds)
- 2 tablespoons dairy-free buttery spread, melted and divided (can sub olive oil)
- ½ teaspoon kosher salt, divided
- ¼ teaspoon black pepper
- ½ medium red bell pepper, chopped
- ¼ cup chopped red onion
- 1 cup loosely-packed chopped baby spinach
- 10 large egg whites
- ⅓ cup unsweetened dairy-free milk beverage
- 1 small avocado, peeled, pitted and chopped
- Preheat your oven to 400°F and grease a 12-cup standard muffin pan.
- In a large bowl, toss together the sweet potato, 1 tablespoon buttery spread, ¼ teaspoon salt, and black pepper.
- Press about ¼ cup of the sweet potato mixture onto the bottom and up the sides of each cup, to make a crust.
- Bake the cups for 20 minutes, or until the sweet potatoes are golden brown
- Reduce your oven temperature to 375°F.
- Heat the remaining 1 tablespoon buttery spread in a large skillet over medium-high heat. Add the bell pepper and onion, and cook for 4 minutes or until tender, stirring occasionally. Add the spinach and cook for 1 minute, or until wilted, stirring occasionally.
- Transfer the bell pepper mixture to a large bowl, and let it cool a little.
- Add the egg whites, milk beverage, and remaining ¼ teaspoon salt to the bell pepper mixture and whisk until relatively smooth and combined.
- Divide the egg mixture between the sweet potato cups.
- Bake the quiches for 15 minutes, or until the internal temperature reaches 160°F.
- Run a knife around edges of the quiches to loosen them and remove.
- Serve the quiches topped with avocado.
Serving size: 1 quiche Calories: 104 Fat: 4.3g Saturated fat: .7g Carbohydrates: 12.1g Sugar: 3.7g Sodium: 172mg Fiber: 2.8g Protein: 4.6g