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Spinach Feta Quiche with Sweet Potato Crust⏱ 85 min total
Recipes

Spinach Feta Quiche with Sweet Potato Crust

Per 1 serving · 214 g · 11 ingredients

Calories
205
10%
of a 2,000 cal day
  • Protein
    13g
    24% of calories
  • Carbs
    19g
    36% of calories
  • Fat
    9.2g
    40% of calories
Portion

At a glance

One serving of Spinach Feta Quiche with Sweet Potato Crust (214 g) has 205 calories, with 13 g of protein, 19 g of carbohydrates and 9.2 g of fat. Most of its energy comes from fat (40% of calories). It is high in protein (25% DV), Vitamin A (76% DV) and Vitamin K (103% DV). Keep an eye on cholesterol, which provides 66% of the daily value.

Per 100 g
96cal
low energy density
Protein per 100 cal
6.2g
Net carbs
16g
carbs minus fiber
Fiber
2.8g
5.7 g sugar

High in

20%+ of the daily value

  • Protein25%
  • Vitamin A76%
  • Vitamin K103%
  • Riboflavin (B2)41%
  • Vitamin B626%
  • Folate (B9)22%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin C11%
  • Vitamin E10%
  • Thiamine11%
  • Calcium17%
  • Potassium11%

Watch

20%+ of the daily value

  • Cholesterol66%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 55 min
  1. 1

    Preheat the oven to 350°F.

  2. 2

    Spray a 9-inch pie plate with cooking spray. Arrange sweet potato slices in overlapping concentric circles on the bottom and up the sides of the pie plate. Cut slices in half to fit around the sides, ensuring the round side faces up.

  3. 3

    Coat the sweet potatoes with cooking spray and bake in the preheated oven for 20 minutes, or until slightly tender. Place the pan on a wire rack and increase the oven temperature to 375°F.

  4. 4

    Heat a large nonstick skillet over medium heat. Add the oil and onion; sauté for 3 minutes. Add the spinach and sauté for another 3 minutes. Remove from heat and let cool.

  5. 5

    In a medium bowl, combine the milk, salt, pepper, crushed red pepper flakes, eggs, and egg whites. Whisk together until well mixed.

  6. 6

    Spread the spinach mixture over the sweet potato crust. Pour the egg mixture over the spinach and sprinkle with feta cheese.

  7. 7

    Bake at 375°F for 35 minutes, or until the egg mixture is set. Let stand for 5 minutes before cutting into 8 wedges.

Vitamins & minerals

Amounts for 1 serving (214 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A688 μg
76%
Vitamin C10 mg
11%
Vitamin D1 μg
9%
Vitamin E1 mg
10%
Vitamin K123 μg
103%
Thiamine0.1 mg
11%
Riboflavin (B2)1 mg
41%
Niacin1 mg
5%
Vitamin B60.3 mg
26%
Folate (B9)87 μg
22%
Vitamin B121 μg
34%
Pantothenic acid2 mg
31%
Choline167 mg
30%

Minerals

NutrientAmount% Daily Value
Calcium166 mg
17%
Iron2 mg
26%
Potassium526 mg
11%
Magnesium51 mg
12%
Phosphorus213 mg
30%
Zinc1 mg
13%
Copper0.2 mg
21%
Manganese0.4 mg
20%
Selenium22 μg
40%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene5 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene6,939 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.3 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose2 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol110 μg—
Serine1 g—
Starch8 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine0.5 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 205 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 39min
    Walking (3.5 mph)
  • 25min
    Cycling (moderate)
  • 17min
    Running (6 mph)
  • 29min
    Swimming laps

Common questions

How many calories are in Spinach Feta Quiche with Sweet Potato Crust?

One serving of Spinach Feta Quiche with Sweet Potato Crust (1 serving) has 205 calories, which works out to 96 calories per 100 g. That is about 10% of a 2,000-calorie day.

Is Spinach Feta Quiche with Sweet Potato Crust high in protein?

It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spinach Feta Quiche with Sweet Potato Crust keto-friendly?

It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 36% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spinach Feta Quiche with Sweet Potato Crust?

412 mg per serving.

How much sugar is in Spinach Feta Quiche with Sweet Potato Crust?

5.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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