The sweet potato quiche comes without dough and provides us with the vitamins and nutrients we need after a workout.
Why is this quiche better than the 0815 vegetable cake? Quite simply. The dough is omitted here, because the bottom consists of thin slices of sweet potato.
This saves a lot of time. Besides, vegetables are a thousand times healthier than dough. Our sweet potato quiche tastes incredibly delicious thanks to salmon, spinach and goat cheese.
Table of contents
Why sweet potato quiche is the perfect post workout meal
That after the workout nothing eat, if one wants to lose weight, is not so true. Who eats nothing, the threat skinny-fat. That means you'll be thin, but you won't have muscle either.
Because your body needs nutrients to maintain and build muscle.
How about a delicious sweet potato toast?
So to avoid falling into the skinny-fat trap, you need something delicious to eat after your workout.
And in order for your body to become additionally toned and defined, you should eat food that is as rich in protein as possible after exercise.
Treat yourself to this tarte flambée with salmon and ruccola!
And that brings us back to the Sweet potato quiche. Because this one includes spinach and goat cheese.
Both are great foods with lots of protein. And the sweet potato comes up with relatively many calories, but very little fat.
Are you interested in the topic? Click here for the article "The right diet after exercise".
Recipe for sweet potato quiche with spinach and salmon
Another plus: the quiche is not only delicious warm, it can also be eaten well cold.
However, you still have to be a little careful. To prevent the healthy nitrate from the spinach from turning into nitrite, you should put the quiche in the refrigerator as soon as possible and only take it out again shortly before reheating (if you want to enjoy it warm).
Sweet potato quiche
Ingredients
- 2 Sweet potatoes (about 400 grams)
- 400 g Frozen spinach
- 1 Onion
- 2 EL Butter
- 2 Eggs
- 5 EL Milk
- 70 g Fresh goat cheese
- 40 g Feta
- 250 g Salmon
- Olive oil
- Nutmeg, salt, pepper
Anleitung
- Heat the oven to 200°C and defrost the frozen spinach (or defrost later in the microwave).
- Peel the sweet potatoes and cut into thin slices. When the sweet potatoes are cut, grease a baking dish with butter or coconut oil.
- Then place the slices on the bottom of the baking dish. Once this is done without any gaps (it doesn't have to be perfect), cut the remaining sweet potato slices in half and place them along the edge. And with the cut side down.
- Salt and pepper the sweet potatoes, cover with aluminum foil and bake for 15 minutes.
- Meanwhile, fry the onion until golden brown. Then add the spinach to the pan and mix together over low heat. Once everything is well mixed, season with salt and pepper. Remove the pan from the heat. Then squeeze the spinach with the help of a sieve, otherwise the quiche filling will have too much liquid.
- Then whisk the eggs with the milk, cream of goat cheese, nutmeg, salt and pepper.
- After half an hour, remove the quiche base from the oven. Spread the spinach and salmon on top. Then pour the egg mixture over it. If you like, you can spread a little grated feta on top.
- After that, the sweet potato quiche goes back into the oven. This time for 20 minutes (covered) and another 20 minutes without cover. Or just until the goat cheese is golden brown.
Notes
- 23 grams carbohydrates
- 17 gram protein
- 14 grams fat
Nährwerte
Super for Sweet potato quiche fits a green salad or in the summer when the tomatoes are really tasty, a tomato salad. Also a light yogurt sauce is super delicious. Just try out what tastes best.
You should try these 3 delicious sweet potato curries!
Healthy facts about quiche
In our Sweet potato quiche are processed many great foods. High in protein, low in fat or rich in nutrients, everything is represented. To make the overview easier, here are the most important facts about the quiche ingredients.
Frozen spinach (per 100 g)
- Protein: 2.64 g
- Fat: 0.32 g
- Carbohydrates: 0.55
- Dietary fiber: 2.71
- Calcium: 120 mg
- Potassium: 598 mg
- Beta-carotene, vitamin A
Although the extreme iron value of spinach has been disproved, it has a lot going for it. Many vitamins and a lot of protein with little fat and carbohydrates.
Sweet potato (per 100 g)
- Protein: 1.63 g
- Fat: 0.60 g
- Carbohydrates: 24.08 g
- Dietary fiber: 3.14 g
- Potassium: 413 mg
- Vitamin A, beta-carotene, vitamin E, vitamin B5
Sweet potato is a great energy source with low fat and lots of great vitamins.
Fresh goat cheese (per 100 g)
- Fat: 14 g
- Carbohydrates: 4.3 g
- Protein: 12 g
The goat cream cheese has really much of the important protein after the workout and tastes just really delicious.
Our conclusion
The sweet potato quiche tastes super delicious and is full of protein. It's also not too difficult to prepare. So if you want to have some variety on your plate, you should definitely try this recipe!
Have fun making it and enjoy! :)
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