Mini Quiches with Sweet Potato Crust

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Shredded sweet potato hash browns make up the healthy crust of these gluten-free muffin-tin quiches. This grab-and-go breakfast is super-easy to prep ahead and keep stashed in the fridge or freezer. Serve them for brunch or eat them on busy weekdays.

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Prep Time:
25 mins
Additional Time:
5 mins
Total Time:
30 mins
Servings:
6
Yield:
6 servings

Ingredients

  • 1 ½ cups shredded peeled sweet potato

  • 1 tablespoon avocado oil

  • ½ cup diced ham

  • ½ cup diced red pepper

  • 1 cup shredded Cheddar cheese

  • 6 eggs

  • ½ cup nonfat milk

  • ¼ teaspoon salt

  • ¼ teaspoon pepper

Directions

  1. Preheat oven to 350 degrees F. Generously coat a muffin tin with cooking spray.

  2. Toss sweet potato and oil in a medium bowl. Divide among the 12 muffin cups, pressing into the bottom and up the sides to create a crust.

  3. Divide ham and red pepper among the cups. Top with cheese, keeping it away from the edges to minimize sticking.

  4. Whisk eggs, milk, salt and pepper in a large measuring cup. Carefully pour the mixture into the cups, dividing evenly.

  5. Bake until set and cooked through, 22 to 28 minutes. Run a knife around the edges of the quiches and remove from the tin while still hot. Serve warm.

Tips

To make ahead: Individually wrap in plastic and refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Equipment: Muffin tin with 12 (1/2-cup) cups

Nutrition Facts (per serving)

217 Calories
14g Fat
8g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 217
% Daily Value *
Total Carbohydrate 8g 3%
Dietary Fiber 1g 4%
Total Sugars 3g
Protein 14g 29%
Total Fat 14g 18%
Saturated Fat 6g 28%
Cholesterol 211mg 70%
Vitamin A 5639IU 113%
Vitamin C 25mg 27%
Folate 37mcg 9%
Sodium 468mg 20%
Calcium 198mg 15%
Iron 1mg 7%
Magnesium 24mg 6%
Potassium 300mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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