Start your day with this gluten-free feta quiche made with spinach, zucchini, mushrooms, and a roasted sweet potato crust. This lighter vegetarian take on a classic quiche is perfect for breakfast or brunch and is packed with protein and vegetables.
The best sweet potato crusted quiche
If you love breakfast and brunch, this savory quiche will become a favorite. Instead of a traditional pastry crust, thin roasted sweet potato slices form the base, adding natural sweetness and fiber. The filling—eggs, sautéed mushrooms, zucchini, wilted spinach and crumbled feta—creates a satisfying, savory balance that doesn’t feel heavy. It’s simple to prepare, great for feeding a family, and reheats well for weekday meal prep.
Why you’ll love this easy recipe:
- No pastry crust: The sweet potato base replaces typical pastry.
- Gluten-free: Perfect for anyone avoiding gluten.
- Quick & easy: Simple steps and minimal hands-on time.
- Healthy: High in protein and full of vegetables.
- Packed with flavor: Feta, mushrooms, zucchini and spinach make a delicious filling.
- Family-friendly: A crowd-pleaser even for picky eaters.
Ingredients needed
This gluten-free feta quiche uses fresh, simple ingredients. Here’s what you’ll need:
- Sweet potato: 1 large (or 2 small) sliced thinly to line the pan as a crust.
- Olive oil: 1 tablespoon for sautéing the vegetables.
- Yellow onion: 1 small, diced.
- Mushrooms: About 4 oz (sliced baby bella or your choice).
- Zucchini: 1 small, sliced into quarter-moons.
- Spinach: A 5 oz bag or about 5 oz fresh, wilted briefly.
- Salt & pepper: To taste (recipe suggests 1 tsp salt and ½ tsp pepper).
- Eggs: 6 large.
- Almond milk: ⅓ cup unsweetened plain (any unsweetened milk works).
- Feta: ½ cup crumbled for topping.
Kitchen tools needed
This recipe requires just a few basic tools for easy preparation and cleanup:
- 9-inch pie pan
- Large nonstick skillet
- Mixing bowl
- Knife and measuring tools
Easy ingredient substitutions
- Feta: Swap for goat cheese or shredded mozzarella.
- Mushrooms: Use white mushrooms, shiitake, or any favorite variety.
- Onion: Yellow, white, sweet or red onion will work.
- Zucchini: Substitute yellow summer squash or omit if needed.
- Sweet potato: Use russet or Yukon gold slices for a different base.
- Almond milk: Any plain unsweetened milk (cashew, 2%, skim) can be used.
How to make sweet potato crusted gluten-free feta quiche
Make this quiche in three main stages: build and bake the sweet potato crust, sauté the vegetables, then combine eggs and veggies and bake until set.
Step 1:
Preheat the oven to 350°F and grease a 9-inch pie pan with nonstick spray.
Step 2:
Slice the sweet potato into 1/8-inch-thick rounds. Arrange the slices around the base and sides of the greased pan, overlapping to form a crust. Cut slices in half to fill gaps if needed. Spray the sweet potatoes lightly with nonstick spray and bake for 22 minutes. Remove and let cool for 5 minutes.
Step 3:
While the sweet potatoes bake, heat the olive oil in a large nonstick skillet over medium-high heat. Add the diced onion, sliced mushrooms and zucchini; sauté 3–4 minutes. Add the spinach and cook another 1–2 minutes until wilted. Remove from heat, let cool slightly and drain any excess liquid.
Step 4:
Spread the vegetable mixture evenly over the sweet potato crust.
Step 5:
Whisk together the eggs, almond milk, salt and pepper in a mixing bowl. Pour the egg mixture over the vegetables and sprinkle with crumbled feta.
Step 6:
Bake for 35–40 minutes, until the eggs puff and set. Allow the quiche to cool a few minutes before slicing and serving.
Is quiche healthy?
“Healthy” depends on your goals, but this version is lighter than a traditional quiche. Replacing a refined-grain crust with sweet potatoes increases fiber and nutrients. Eggs provide high-quality protein and vitamins, while the onions, mushrooms, zucchini and spinach boost the vitamin and mineral content. Overall it’s a balanced, satisfying dish that can be part of a nutritious breakfast or brunch.
Customizing your gluten-free quiche
Customize the quiche to suit your taste or add more protein and flavor:
- Add chicken sausage: Stir in cooked chicken sausage for extra protein.
- Add bacon: Mix in crispy cooked bacon pieces for a salty crunch.
- Add tomato: Sliced or diced tomatoes add freshness and color.
- Fresh herbs: Stir in 2 tablespoons chopped fresh oregano, parsley or chives for brightness.
Frequently Asked Questions
Is this quiche gluten-free?
Yes. Using sweet potatoes as the crust keeps this quiche gluten-free.
Can I meal prep it?
Yes. Store slices in airtight containers in the refrigerator for up to 3–4 days and reheat in the microwave for about a minute or until warm.
Can I use goat cheese?
Yes. Crumbled goat cheese is a great substitute for feta.
Can I freeze quiche?
Yes. Cool the baked quiche completely, slice into portions, and freeze in freezer-safe bags or wrapped tightly for 2–3 months. Thaw overnight in the refrigerator and reheat in the oven at 350°F for 10–20 minutes or until warmed through.
How to store leftover quiche:
Cover the dish with foil or place individual slices in airtight containers in the fridge for 2–3 days.
If you loved this recipe, try these next!
- Air Fryer Egg Bites
- Egg White Oatmeal (6 ways!)
- Healthy Zucchini Fritters (Gluten Free)
- Air Fryer Soft Boiled Eggs
- Peanut Butter Stuffed French Toast
- Brioche French Toast Casserole
Did you make this recipe?
If you try this quiche, please leave a comment and rating. Tag @healthfulblondie on Instagram and use the hashtag #healthfulblondie so your photo can be shared.
📖 Recipe
Gluten Free Feta Quiche
Ingredients
- 1 large sweet potato, cut into 1/8-inch slices
- 1 tablespoon extra virgin olive oil or avocado oil
- 1 small yellow onion, diced
- 4 oz sliced baby bella mushrooms
- 1 small zucchini, sliced into 1/4-inch quarter-moons
- 5 oz bag of spinach
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 6 large eggs
- 1/3 cup unsweetened almond milk
- 1/2 cup crumbled feta
Instructions
- Preheat oven to 350°F and grease a 9-inch pie pan with nonstick cooking spray.
- Arrange sweet potato slices around the base and sides of the greased pan to form a crust. Spray lightly with nonstick spray and bake for 22 minutes. Remove and let cool 5 minutes.
- While sweet potatoes bake, heat oil in a large nonstick skillet over medium-high. Sauté onion, mushrooms and zucchini 3–4 minutes, add spinach and cook 1–2 more minutes. Remove from heat and drain excess liquid.
- Whisk together eggs, almond milk, salt and pepper.
- Spread the mushroom and spinach mixture evenly over the baked sweet potato crust.
- Pour the egg mixture over the vegetables, sprinkle feta on top, and bake 35–40 minutes until set. Cool a few minutes before slicing.
Notes
TO REHEAT: Microwave until warm (no more than 2 minutes) or reheat in a 350°F oven for 10–20 minutes until heated through.
Almond Milk: Substitute any plain unsweetened milk (2%, whole, skim).
Feta: Goat cheese or shredded mozzarella are good alternatives.
Nutrition
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