Sweet potato quiche
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Sweet Potato Quiche (FODMAP Proof!)

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Sweet potato quiche

Oh the internet, such an inspiring place! While looking for a recipe to make a healthy quiche, I came across a quiche with a sweet potato crust. Intriguing!

With a few adjustments, this was made into a tasty and healthy low FODMAP and gluten-free sweet potato quiche!

The sweet potato has gained a lot of popularity over the last few years. A lot of people prefer it over a regular potato (for example Paleo diet).
And I must say (other than the flavor) I’m not entirely sure why!

Nutritional Value Of Sweet Potatoes

If I compare the sweet potato to a regular potato in the nutrition database, there is no massive difference between the two. Except for vitamin A and C levels, which are massively higher in sweet potatoes. But vitamin A and C deficiency is not very common.
Also, the mono and disaccharides (also known as sugar) in sweet potato is about 5g higher per 100g of potato. That is quite a difference!

So for nutritional value compared to a regular potato, you do not have to change to a sweet potato.
Based on flavor on the other hand, all the more!

In this recipe the combination of the sweet flavor of the potatoes with the savory feta cheese is delicious! And a regular potato would never be able to give the quiche its unique flavor.

In recent years, I have made this recipe multiple times for potluck dinners and many evenings at home. It’s great for a potluck because the sweet potato quiche is easy to prepare and take with you. Also, it’s very tasty either warm or cold.

So no matter where your potluck is (the park, beach or house party) the quiche is always a good idea!

What do you think of sweet potatoes and the quiche? Let me know!

The following recipe is inspired by Cooking Light.

Sweet potato quiche

Sweet Potato Quiche

Recipe by Positive Gut - positivegut.com

A healthy, low FODMAP and glutenfree sweet potato quiche. Tastes great either warm or cold! Leftovers for lunch, anyone?
Prep Time 10 mins
Cook Time 10 mins
Total Time 1 hr 20 mins
Servings 4 portions


  • 2 medium sweet potatoes low FODMAP below 75g per person
  • 1 tbsp garlic infused oil
  • 400 g spinach
  • 1 red bell paprika
  • 150 ml milk lactose free for FODMAP
  • 6 eggs
  • 125 g feta cheese
  • pepper to taste
  • salt to taste


  • Preheat the oven to 180 degrees celsius.
  • Skin the potatoes and cut them into thin slices. You can either use a mandoline or slice them about 0,5 cm thick.
  • Transfer the potatoes into a baking tray and add the garlic-infused olive oil. Mix well and adjust the potatoes to cover the bottom and sides of the baking tray. You can cut some pieces of potato into smaller pieces to be properly fitted in the tray.
    Sweet Potato Quiche Bottom
  • Put the baking tray with the potatoes in the oven and bake for about 20 minutes at 180 degrees celsius.
  • In the meantime, start on the filling. Slice the red paprika into small cubes. Heat a skillet over medium heat, and add the red paprika and the spinach. Once the spinach has wilted, transfer the mixture into a bowl to cool.
  • In another bowl, whisk together the 6 eggs, 150 ml of milk and the salt and pepper to taste. Add about half of the feta and gently mix this together.
  • Take the sweet potatoes out of the oven and add the spinach-paprika mixture. Spread evenly. Pour the egg-milk mixture on top and sprinkle with the remaining feta.
    Sweet potato quiche filling
  • Place the raw quiche in the oven and turn up the heat to 200 degrees celsius. Bake for 40 - 50 minutes. To check if it has been properly baked, make sure there is no/little moisture left in the quiche.
  • Take the baked quiche from the oven and let it cool for about 5 minutes. Slice the quiche into 4 pieces, and enjoy!

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