Looking for the perfect, bite-sized addition to your next brunch? Or maybe a healthy, elegant appetizer for a party? These Crustless Kale & Sweet Potato Mini Quiches are your answer! Each adorable bite is bursting with the savory goodness of roasted sweet potato and leeks, all nestled in a clever ‘crust’ made from tender kale leaves. They’re as delicious as they are beautiful, and they make a fantastic grab-and-go snack!
Ingredients
• PREP: 45 minutes | COOK: 30 minutes | YIELD: 12 mini quiches
• 12 large kale leaves, stalk ends trimmed
• Cooking spray
• ½ lb / 225 g sweet potato, peeled and diced (about 1 small)
• 1 leek, white and light green parts only, washed and thinly sliced
• 2 tsp / 10 ml extra virgin olive oil
• Sea salt and freshly ground black pepper, to taste
• 2 whole eggs
• 5 egg whites
• 2 cups / 480 ml low-fat milk
• 2 Tbsp / 30 ml pesto of your choice
Instructions
1. Preheat your oven to 350°F / 175°C. Arrange the kale leaves in a single layer on two baking sheets and lightly coat with cooking spray. Bake until the leaves are soft but not yet crisp, about 10 minutes. Remove from the oven and set aside.2. Increase the oven temperature to 400°F / 200°C. On one of the baking sheets, combine the diced sweet potato and sliced leeks. Drizzle with olive oil, season with a pinch of salt and pepper, and toss to coat. Spread in a single layer.3. Roast the vegetables for 15 to 20 minutes, stirring once, until they are golden brown and tender.4. While the vegetables roast, whisk together the whole eggs, egg whites, milk, pesto, and another pinch of salt and pepper in a large bowl.5. Line a 12-cup muffin pan with the baked kale leaves, creating a cup-like liner. Allow the tops of the leaves to stick out about 2 inches above the rim.6. Divide the roasted sweet potato and leek mixture evenly among the 12 kale-lined cups.7. Carefully pour the egg mixture into each cup, filling them almost to the top. Place the muffin pan on a baking sheet to catch any potential spills.8. Bake for about 30 minutes, or until the quiches are puffed, set, and cooked through.9. Let the quiches cool in the pan for a few minutes. To remove, run a small knife around the edges to loosen, then gently lift them out. Serve warm or at room temperature.
Nutritional Information
• Nutritional Value (Per Mini Quiche)
• Calories: 68
• Protein: 5 g
• Carbs: 8 g
• Total Fat: 2 g
• Saturated Fat: 0.2 g
• Trans Fat: 0 g
• Fiber: 0.5 g
• Sodium: 53 mg
• Cholesterol: 31 mg
Pro Tips
• For a cheesy twist, sprinkle a little crumbled feta, goat cheese, or grated Parmesan into the cups before adding the egg mixture.
• These quiches are perfect for meal prep! Store them in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave or a toaster oven.
• Feel free to swap the veggies! Roasted mushrooms, bell peppers, or spinach (squeezed dry) would all be delicious substitutes.
• To ensure the quiches are fully cooked, insert a knife into the center of one. If it comes out clean, they’re ready.
FAQ
Q: Can I make these mini quiches vegan
A: This recipe relies on eggs for its structure and flavor. To make a vegan version, you would need to replace the eggs and milk with a plant-based alternative, such as a seasoned tofu or chickpea flour batter and a dairy-free milk. Ensure your pesto is also vegan.
Q: How should I store these vegetarian quiches for meal prep
A: These quiches are excellent for meal prep. Once cooled completely, store them in an airtight container in the refrigerator for up to 4 days. You can enjoy them cold or reheat them gently in a microwave or toaster oven.
Q: Are these crustless sweet potato quiches gluten-free
A: Yes, this recipe is naturally gluten-free. By using kale leaves as a liner instead of a traditional flour-based crust, you get a delicious and healthy gluten-free bite. Just double-check that your chosen pesto is also certified gluten-free.
Q: What other vegetarian fillings can I use
A: You can easily customize the filling. Other great vegetarian options include roasted mushrooms, bell peppers, sun-dried tomatoes, or well-drained spinach. For a different flavor profile, try adding crumbled feta or goat cheese before pouring in the egg mixture.
