Quick & Healthy Smashed Sweet Potato Quiche (Vegan or Chicken)

Quick & Healthy Smashed Sweet Potato Quiche (Vegan or Chicken)

Recipe: Quick Smashed Sweet Potato Quiche

This easy, 1-pan quiche recipe features a crisp smashed sweet potato base and your choice of two fillings: one vegan (with spinach & tomato) and one protein-rich (with chicken breast & tomato). It’s naturally gluten-free, fiber-rich, and perfect for meal prep or a speedy weekday dinner.

Ingredients

For the Crust:

  • 2 medium sweet potatoes, peeled & microwaved (6–7 mins) or boiled until soft

  • 1 tbsp olive oil

  • Salt & pepper to taste

Vegan Filling:

  • 1 cup spinach (fresh or frozen)

  • 1/2 cup cherry tomatoes, halved

  • 1/2 cup plant milk (e.g., oat or almond)

  • 1/4 cup chickpea flour or silken tofu

  • 1/2 tsp turmeric

  • Pinch of salt & pepper

Chicken Version Filling:

  • 1/2 cup cooked chicken breast, shredded

  • 2 eggs

  • 1/4 cup milk (dairy or plant-based)

  • 1/2 cup cherry tomatoes, halved

  • Salt & pepper to taste

Instructions

  1. Preheat Oven to 190°C (375°F).

  2. Mash the sweet potatoes with olive oil, salt & pepper. Press into a baking dish or tart pan lined with parchment.

  3. Bake the crust for 15 minutes until slightly crisp.

  4. Prepare Filling:

    • For vegan: Blend chickpea flour (or tofu), milk, spices. Fold in spinach & tomatoes.

    • For chicken: Whisk eggs & milk. Stir in chicken & tomatoes.

  5. Pour the filling into the crust.

  6. Bake for 25–30 minutes until firm and golden.

  7. Cool slightly, slice, and enjoy!

Nutrition (Per Slice, 6 slices)

Vegan:
Calories: 180 | Protein: 7g | Carbs: 22g | Fat: 6g | Fiber: 5g

Chicken:
Calories: 210 | Protein: 16g | Carbs: 14g | Fat: 9g | Fiber: 4g

Prep Time

Total Time: 35–40 minutes

Why You'll Love It

  • Minimal steps, max flavor

  • No crust dough needed—just mash & press!

  • Adaptable: vegan or protein-packed

  • Perfect for lunchboxes or quick dinners

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