Gluten-Free Feta Quiche Recipe

Start your morning with a delicious gluten-free feta quiche made with spinach, zucchini, mushrooms and a sweet potato crust. This lighter, vegetarian take on a classic quiche is packed with protein and vegetables, making it an excellent choice for breakfast or brunch.

The best sweet potato crusted quiche

This quiche replaces a traditional pastry crust with thinly sliced roasted sweet potato for added fiber and a subtle sweetness. The combination of eggs, sautéed mushrooms, zucchini, wilted spinach and tangy feta creates bright, balanced flavors that shine together. It’s easy to prepare, reheats well for busy mornings, and serves a crowd—perfect for meal prep or a relaxed weekend brunch.

Why you’ll love this easy recipe:

• Sweet potato crust: A gluten-free alternative to traditional pastry.
• Gluten-free: No wheat or refined flour in the recipe.
• Simple to make: Clear steps and minimal hands-on time.
• Healthy & protein-rich: Eggs, vegetables and feta provide nutrients and satiety.
• Versatile: Easy to customize with different cheeses, vegetables or proteins.

Ingredients needed

This gluten-free feta quiche uses fresh, simple ingredients. Quantities below make about six servings.

• Sweet potato: 1 large, sliced into 1/8-inch rounds to line a 9-inch pie pan.
• Olive oil: 1 tablespoon for sautéing.
• Yellow onion: 1 small, diced.
• Mushrooms: 4 oz baby bella, sliced (about 1 cup).
• Zucchini: 1 small, sliced into quarter-moons.
• Spinach: 5 oz bag, wilted.
• Salt & pepper: To taste (recipe suggests 1 tsp salt, 1/2 tsp black pepper).
• Eggs: 6 large.
• Almond milk: 1/3 cup unsweetened (or any unsweetened plain milk).
• Feta: 1/2 cup crumbled.

Kitchen tools needed

You only need a handful of basic tools: a 9-inch pie pan, a large nonstick skillet, a mixing bowl, a knife and basic measuring spoons/cups.

Easy ingredient substitutions

• Cheese: Swap feta for goat cheese or shredded mozzarella.
• Mushrooms: Use white mushrooms, shiitake, or any preferred variety.
• Onion: Yellow, white, sweet or red onion all work.
• Zucchini: Substitute yellow summer squash or omit if needed.
• Sweet potato: Use thinly sliced russet or Yukon gold potatoes for a different crust.
• Milk: Any unsweetened plain milk (2%, skim, or nut milk) can replace almond milk.

How to make sweet potato crusted gluten-free feta quiche

The recipe is straightforward and can be completed in three main stages: roast the sweet potato crust, sauté the vegetables, then combine and bake.

Step 1:

Preheat the oven to 350°F (175°C). Grease a 9-inch pie pan with nonstick spray or a light brush of oil.

Step 2:

Slice the sweet potato into 1/8-inch rounds. Arrange the slices around the base and sides of the greased pan to form a crust. Trim or halve slices as needed to fill gaps. Lightly spray or brush the sweet potato with oil and bake for 22 minutes. Remove and let cool about 5 minutes.

Step 3:

While the sweet potato bakes, heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add the diced onion, sliced mushrooms and zucchini. Sauté for 3–4 minutes, then add the spinach and cook another 1–2 minutes until wilted. Remove from heat, let cool slightly and drain any excess liquid.

Step 4:

Spread the sautéed vegetable mixture evenly over the cooled sweet potato crust.

Step 5:

In a mixing bowl, whisk together 6 large eggs, 1/3 cup unsweetened almond milk, 1 teaspoon salt and 1/2 teaspoon black pepper. Pour the egg mixture over the vegetables and sprinkle 1/2 cup crumbled feta on top.

Step 6:

Bake 35–40 minutes, until the eggs puff and set in the center. Allow the quiche to cool a few minutes before slicing and serving.

Is quiche healthy?

This version is a healthier take compared with a quiche made with a refined-grain crust. Using sweet potato adds fiber and vitamins, eggs deliver high-quality protein and nutrients, and the generous vegetables boost fiber, vitamins and minerals. Overall it’s a filling, nutrient-dense breakfast or brunch option.

Frequently Asked Questions

Is this quiche gluten-free?

Yes. The sweet potato crust eliminates gluten-containing pastry, so this recipe is naturally gluten-free.

Can I meal prep it?

Yes. Store slices in airtight containers in the refrigerator for up to 3–4 days. Reheat in the microwave for about 1 minute or in a 350°F oven until warmed through.

Can I use goat cheese?

Yes. Crumbled goat cheese is a great substitute for feta and lends a creamy, tangy flavor.

Can I freeze quiche?

Yes. Cool completely, slice into portions, wrap or place in freezer-safe bags and freeze for 2–3 months. Thaw overnight in the refrigerator and reheat in the oven at 350°F for 10–20 minutes until warmed through.

How to store leftover quiche:

Cover the whole dish with foil or place individual slices in airtight containers and refrigerate for 2–3 days.

If you loved this recipe, try these next!

• Air Fryer Egg Bites
• Egg White Oatmeal (high protein)
• Healthy Zucchini Fritters (gluten-free)
• Air Fryer Soft Boiled Eggs
• Peanut Butter Banana Stuffed French Toast
• Brioche French Toast Casserole

Recipe

Gluten Free Feta Quiche

Start your day with this gluten-free feta quiche made with spinach, zucchini, mushrooms and a sweet potato crust. A healthy, vegetarian breakfast or brunch option.

Prep Time 5 mins

Cook Time 50 mins

Total Time 55 mins

Servings 6 servings

Ingredients

• 1 large sweet potato, cut into 1/8-inch thick slices
• 1 tablespoon extra virgin olive oil or avocado oil
• 1 small yellow onion, diced
• 4 oz sliced baby bella mushrooms
• 1 small zucchini, sliced into 1/4-inch quarter-moons
• 5 oz bag of spinach
• 1 tsp salt
• 1/2 tsp black pepper
• 6 large eggs
• 1/3 cup unsweetened almond milk
• 1/2 cup crumbled feta

Instructions

1. Preheat oven to 350°F and grease a 9-inch pie pan.
2. Arrange sweet potato slices around the base and sides of the pan to form a crust. Spray or brush lightly with oil and bake for 22 minutes. Remove and cool 5 minutes.
3. While sweet potatoes bake, heat oil in a large nonstick skillet over medium-high heat. Add onion, mushrooms and zucchini; sauté 3–4 minutes. Add spinach and cook 1–2 minutes until wilted. Remove from heat and drain any excess liquid.
4. Spread the vegetable mixture evenly over the baked sweet potato crust.
5. In a bowl, whisk eggs, almond milk, salt and pepper. Pour over the vegetables and sprinkle feta on top.
6. Bake 35–40 minutes until the custard is set and puffed. Cool a few minutes before slicing.

Notes

To store: Cover the dish with foil or place slices in airtight containers and refrigerate for 3–4 days.

To reheat: Microwave until warm (under 2 minutes) or reheat in a 350°F oven for 10–20 minutes depending on portion size.

Milk: Any unsweetened plain milk works as a substitute for almond milk.

Cheese: Goat cheese or shredded mozzarella are good alternatives to feta.

Nutrition (per serving)

Calories: 182 kcal | Carbs: 15 g | Protein: 11 g | Fat: 9 g | Saturated Fat: 3 g | Cholesterol: 193 mg | Sodium: 423 mg | Fiber: 2 g | Sugar: 4 g | Vitamin A: 8365 IU

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