Quiche is divine, but the crust can be time consuming 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 A while putting a fun twist on traditional quiche (1).

Active time: 25 minutes | Total time: 1 hour 15 minutes

Kale Egg-White Quiche With Sweet Potato Crust

Ingredients

• Cooking spray
• 1 5-inch (13cm) sweet potato, sliced into 1/8 inch thick rounds
• 2 tsp olive oil
• 1 yellow onion, chopped
• 1 tbsp fresh thyme, chopped
• 4 cups (84g) kale, roughly chopped
• 8 large egg whites
• 2 large eggs
• 1/4 cup (20g) shredded Parmesan cheese
• 1/2 tsp freshly ground black pepper
• 6 tsp chipotle pepper sauce, or preferred hot sauce, to taste

Directions

Preheat the oven to 375ºF (190ºC).

Spray a 9-inch, deep-dish pie pan with cooking spray, 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.

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.

In a large sauté pan, drizzle the olive oil and place over medium-high heat.

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. 

Add the kale and stir for 4–5 minutes, until the kale is softened and shrunken. Let cool.

In a medium bowl, whisk the egg whites and eggs, and when well-mixed, whisk in the Parmesan and pepper.

Add the cooled kale, folding the mixture together with a spatula. Scrape into the sweet potato crust and smooth the top.

Bake for about 35 minutes, until a paring knife inserted in the center of the quiche comes out dry. The quiche should be just set with a slight wobble at the center. Let cool on a rack for 5 minutes before cutting into four wedges. Serve with hot sauce, optional.

Serves: 4 | Serving Size: 1/4 quiche

Nutrition (per serving): 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

Originally published June 30, 2020; Updated January 2026

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This unique combination of oats, salty seaweed and lean tuna might prove to be an unexpected new favorite meal. The spinach and seaweed add a pop of color while the soy sauce and eggs perfectly bring the dish together for a savory breakfast — or quick meal for any time of the day.

Active time: 10 minutes | Total time: 15 minutes

Oats with Tuna & Seaweed

Ingredients

• 1 1/2 cups water
• 2/3 cup instant oats
• 2 cups loosely packed spinach
• 1 3.5-oz. can tuna (in water), drained and mashed
• 1 tsp avocado oil
• 1/4 tsp salt
• 1/2 tsp black pepper
• 2 soft boiled eggs, sliced in half
• 1/2 tsp light soy sauce
• 1/2 tsp sesame oil
• 1 sheet of seaweed (ready to eat), cut into smaller pieces

Directions

In a bowl, pour the hot water over the oats and stir until thickened and fully cooked. Set aside.

Heat the avocado oil in a nonstick pan over medium heat. Add the spinach and tuna and cook, stirring occasionally, until the spinach is wilted. Stir in the salt and black pepper and mix well. Add the mixture to the cooked oats and stir to combine.

Top the oats with a soft boiled egg, drizzle with the soy sauce, sesame oil and top with the seaweed.

Divide between two bowls and serve immediately.

Serves: 2 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 263; Total Fat: 12g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 222mg; Sodium: 719mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 7g; Protein: 19g

Nutrition Bonus: Vitamin D: 18%; Calcium: 20%; Iron: 25%; Potassium: 417mg; Vitamin A: 194%; Vitamin C: 14%

Originally published: September 27, 2018; Updated June 2026

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