Sweet Potato Quiche Cups with Feta and Kale

sweet potato quiche cups with feta and kale plate

Food waste and skipping breakfast – two common issues in American kitchens. To help you avoid both of these issues and go further with food this month, I combined a grab and go breakfast with frozen foods to create the yummiest Sweet Potato Quiche Cups with Feta and Kale.

Disclaimer: This post contains affiliate links.

Celebrating National Nutrition Month

It’s March! Spring is finally here in Michigan and I am SO ready for it. This month is meaningful for many reasons. Sure, March Madness, St. Patrick’s Day, and the first day of spring are important, but if you’re a nutrition nerd like me, you’re probably more excited about the fact that it’s National Nutrition Month!

Nutrition should be important every day of the year, but March is the time to remind ourselves of the potential of nutritious foods. This year’s Nutrition Month theme is “Go Further With Food” which can be interpreted in a few different ways.

What do you think that phrase means?

To me, going further with food means that nourishing foods can help us accomplish more during our day. It also means that food is precious, and we should make an effort to avoid waste by using every bit that we can.

This recipe celebrates both of those sides of going further with food. It combines vegetables and nutrient-dense protein in a portable breakfast you can make ahead of time. It also features waste-reducing frozen foods. Win-win!

plate of mini egg and kale quiches with toasted sweet potato crusts

Are Frozen Foods as Healthy as Fresh?

Good question! Although fresh foods sound like the obvious winner, that’s not always the case. Sometimes, frozen foods can actually be more nutrient-dense than fresh produce.

Say what?!

Fruits and vegetables in the frozen aisle are typically allowed to ripen longer than their fresh counterparts before they are packaged. This allows them to reach their full nutritional potential and (literally) freeze there. It’s important to note that some water-soluble vitamins (C and B) are lost during processing and reheating, but a significant amount of nutrients are still retained.

Lifehack: Freezing extra fresh fruits and veggies during the warmer months, as well as freezing leftover meals can save you time, effort and money without having to skimp on nutrition.

Do I Need to Eat Breakfast?

You may have heard that breakfast is the most important meal of the day, and there is certainly some truth to that. Eating breakfast has been associated with improved mental clarity, mood, heart health, and weight management outcomes.

Despite the benefits of eating breakfast, many of my clients report having a low appetite in the morning or are trying to cut excess calories by skipping this meal.

My advice?

Think about how your morning meal (or lack thereof) affects the rest of your day. If you skip breakfast, do you find it hard to focus? Are you cranky? Do you find yourself eating larger portions at meals or at night?

Yes? Focus on eating at least a small meal or snack in the morning.

No? It’s okay to wait until you’re hungry at lunch or your midmorning snack to eat. Just make those meals and snacks count by ensuring they’re nutrient-dense and balanced. But, also consider your meal timing throughout the day. Is your appetite low in the morning because you’re snacking late at night?

If I had to ask myself the questions above, I’d fall into the yes category. Having a small, nutritious grab-and-go breakfast in the morning is key to getting me through tough workdays. Cue Sweet Potato Quiche Cups with Feta and Kale.

six sweet potato quiche cups in a muffin tin

How to Make Sweet Potato Quiche Cups with Feta and Kale

This recipe for sweet potato quiche cups with feta and kale was inspired by a full-sized quiche I made recently. I was exploring alternatives to a classic pie crust and discovered that thinly sliced sweet potatoes were a great swap. Why not make a mini version?

You can use virtually any vegetable you have to make this recipe, so it’s a great way to use up leftovers and cut down on food waste. The frozen kale is a bit denser and less bitter than fresh kale, so it’s reminiscent of spanakopita (aka spinach pie).

The sweet potato crusts are the first thing to prepare when making this recipe. I sliced mine thin by (carefully) using a mandoline. (Mine looks like THIS and it’s awesome!) You could try slicing them by hand, but it would be a lot trickier. Don’t worry if your sweet potato slices don’t lie flat when you arrange them in the muffin cups – they will soften when they cook. The sweet potatoes may shift as they bake, so you may need to gently re-arrange them after baking and before adding the filling.

I made these quiche cups with a jumbo muffin pan so they’d be a bit larger and more filling. If you’d like to make this into an appetizer, I’d suggest a regular-sized muffin pan or a mini muffin pan.

To make the filling, use eggs and your favorite veggies, spices, and toppings.

Click here to watch me make them!

Sweet Potato Quiche Cups with Feta and Kale

Print Recipe
Serves: 6 Cooking Time: 30 minutes


  • 2 sweet potatoes
  • 1 bag frozen kale (or spinach)
  • 4 oz feta cheese
  • 8 eggs
  • Splash of milk
  • 1 tsp red pepper flakes
  • Cooking spray of choice



Preheat oven to 400 F. Coat muffin tins with cooking spray of choice.


Thaw frozen kale per package instructions. Drain well.


Slice potatoes lengthwise into at least 18 thin strips. Arrange in muffin tins to create a crust. Press a cup or can into each muffin cup to shape the potatoes. Bake for 10 minutes while you prepare the filling.


Whisk eggs, milk, and red pepper flakes in a large bowl. Add thawed frozen kale and feta, then combine.


Remove muffin tin from oven, pour enough egg/vegetable mixture to fill muffin cups


Bake for 20 mins or until eggs are set.


Nutrition facts: 230 cals, 11g fat, 19g carbs (4g fiber), 14g protein





You Might Also Like


  • Reply
    22 Recipes Using Frozen Vegetables | Rankers
    March 20, 2020 at 6:29 am

    […] Sweet Potato Quiche Cups with Feta and Kale by Chelsea Dishes […]

  • Reply
    22 Recipes Using Frozen Vegetables | The Domestic Dietitian
    March 20, 2020 at 3:59 am

    […] Sweet Potato Quiche Cups with Feta and Kale by Chelsea Dishes […]

  • Leave a Reply

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Privacy Policy

    Copyright © 2021 Chelsea Dishes, LLC All rights reserved.