{"id":3268,"date":"2026-01-17T14:34:33","date_gmt":"2026-01-17T14:34:33","guid":{"rendered":"https:\/\/diyhaven858.wasmer.app\/index.php\/kale-egg-white-quiche-with-sweet-potato-crust\/"},"modified":"2026-01-17T14:34:33","modified_gmt":"2026-01-17T14:34:33","slug":"kale-egg-white-quiche-with-sweet-potato-crust","status":"publish","type":"post","link":"https:\/\/diyhaven858.wasmer.app\/index.php\/kale-egg-white-quiche-with-sweet-potato-crust\/","title":{"rendered":"Kale Egg-White Quiche With Sweet Potato Crust"},"content":{"rendered":"<p> <br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/06\/UACF-Egg-White-Quiche-Featured-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Kale Egg-White Quiche With Sweet Potato Crust\" \/><\/p>\n<p><span style=\"font-weight: 400\">Quiche is divine, but the crust can be time intensive and high in saturated fat. In this recipe we skip the pastry crust and use sliced sweet potatoes to line the pie pan for a slightly sweet, tender vessel for the savory egg and kale filling.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The sweet potato crust adds some fiber and vitamin A while putting a fun twist on traditional quiche.<\/span><\/p>\n<h2><strong>Kale Egg-White Quiche With Sweet Potato Crust<\/strong><\/h2>\n<p><strong>Active time:<\/strong> 25 minutes <strong>Total time:<\/strong> 1 hour<\/p>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 5-inch (13cm) sweet potato, sliced into 1\/8 inch thick rounds<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 tsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 yellow onion, chopped<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp fresh thyme, chopped<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">4 cups (84g) kale, roughly chopped<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">8 large egg whites<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 large eggs<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 cup (20g) shredded Parmesan cheese<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/2 tsp freshly ground black pepper<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">6 tsp chipotle pepper sauce, or preferred hot sauce, to taste<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Preheat the oven to 375\u00baF (190\u00baC).<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Spritz a 9-inch, deep-dish pie pan with oil, then place a single layer of sliced sweet potatoes in the pan, lining it as well as you can. There will be overlaps and gaps.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Place a square of foil on top of the sweet potato and press it on the surface of the slices, wrapping the foil around the rim of the pan. Bake for 20 minutes, until the slices are tender when pierced with a paring knife. Gently press down any slices that are not lying flat, then remove the foil. Let cool on a rack.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">In a large saut\u00e9 pan, drizzle the olive oil and place over medium-high heat.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add the onion and thyme and stir, and reduce the heat when it starts to sizzle. Cook for about 5 minutes, until the onion is softened.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add the kale and stir for 4\u20135 minutes, until the kale is softened and shrunken. Let cool.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">In a medium bowl, whisk the egg whites and eggs, and when well-mixed, whisk in the Parmesan and pepper.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Add the cooled kale, folding the mixture together with a spatula. Scrape into the sweet potato crust and smooth the top.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Bake for about 35 minutes, until a paring knife inserted in the center of the quiche comes out dry. Let cool on a rack for 5 minutes before cutting into six wedges. Serve with hot sauce, optional.<\/span><\/li>\n<\/ol>\n<p><strong>Serves: 4 | Serving Size: 1\/4 quiche<\/strong><\/p>\n<p><strong>Nutrition (per serving):<\/strong> <i><span style=\"font-weight: 400\">Calories: 168; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 108mg; Sodium: 335mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 4g; Protein: 14g<\/span><\/i><\/p>\n<p><em>Originally published June 30, 2020; Updated January 2026<\/em><\/p>\n<p>The post Kale Egg-White Quiche With Sweet Potato Crust appeared first on MyFitnessPal Blog.<\/p>\n<p><br \/>\n<br \/><<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quiche is divine, but the crust can be time intensive and high in saturated fat. In this recipe we skip the pastry crust and use sliced sweet potatoes to line the pie pan for a slightly sweet, tender vessel for the savory egg and kale filling. The sweet potato crust adds some fiber and vitamin [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3269,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_daextam_enable_autolinks":"","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[2],"tags":[],"class_list":["post-3268","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/diyhaven858.wasmer.app\/wp-content\/uploads\/2026\/01\/UACF-Egg-White-Quiche-Featured-1024x643.jpg","jetpack_sharing_enabled":true,"jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/diyhaven858.wasmer.app\/index.php\/wp-json\/wp\/v2\/posts\/3268","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/diyhaven858.wasmer.app\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/diyhaven858.wasmer.app\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/diyhaven858.wasmer.app\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/diyhaven858.wasmer.app\/index.php\/wp-json\/wp\/v2\/comments?post=3268"}],"version-history":[{"count":0,"href":"https:\/\/diyhaven858.wasmer.app\/index.php\/wp-json\/wp\/v2\/posts\/3268\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/diyhaven858.wasmer.app\/index.php\/wp-json\/wp\/v2\/media\/3269"}],"wp:attachment":[{"href":"https:\/\/diyhaven858.wasmer.app\/index.php\/wp-json\/wp\/v2\/media?parent=3268"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/diyhaven858.wasmer.app\/index.php\/wp-json\/wp\/v2\/categories?post=3268"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/diyhaven858.wasmer.app\/index.php\/wp-json\/wp\/v2\/tags?post=3268"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}