Caramelised Onions, Sweet Potato & Feta Quiche with a Quinoa Crust

I have always loved a good quiche. Whenever I go to a café and if they have a quiche on display or on their menu, I usually cannot go past it. The quiches at the cafes are usually a hit or a miss. As a result, I sometimes choose to only order a quiche if I know the café makes a good quiche. I love quiche because of the flakiness of it’s pastry and how well it goes with the egg-cheese mixture of the filling with the various flavour combinations. My favourite is usually the smoked salmon quiche. I love the smoked salmon flavour infused in the egg-cheese filling of the quiche.

However, quiches are quite calorie dense. This is due to the pastry and the amount of cheese and cream used in the filling. Hence, I have tried to make a quiche that is less calorie dense and better for our bodies. This quiche recipe is made with a quinoa crust and has no cream in the filling and I have replaced the mozzarella/parmesan cheese with feta cheese.

I hope you enjoy this recipe. As always, let me know what you think of this recipe 🙂

Serves 3-4 people


For the caramelised onions & sweet potato:

  • 3.5 cups sweet potato, cubed;
  • 1/3 red onion;
  • 1 sprig fresh rosemary (you can also use dried rosemary), minced;
  • 2 cloves garlic, minced;
  • 1/2 tbsp. olive oil; and
  • Salt and pepper to taste.

For the crust:

  • 1.5 cups cooked quinoa;
  • 1/2 tsp Italian herbs;
  • 1/2 tsp black pepper; and
  • 1 egg.

For the quiche:

  • 100g feta cheese ( I used Greek feta), crumbled;
  • 2 eggs;
  • 1/2 cup milk (dairy/non-dairy); and
  • Salt and pepper to taste.


For the caramelised onions & sweet potato:

  1. Preheat the oven to 180 degrees Celsius;
  2. In a baking tray, place all the ingredients and mix well;
  3. Make sure everything is spread evenly on the tray and bake for 30-40 minutes or until the onions and sweet potatoes start to caramelise and just cooked. Stir the onions/sweet potato every 10 minutes or so to make sure they cook evenly; and
    Caramelised onions & sweet potato.
  4. Remove from the oven and set aside.

For the crust:

  1. Preheat the oven to 170 degrees Celsius;
  2. In a bowl, mix all the crust ingredient together until well combined;
    Mix all the crust ingredients well.
  3. In 35cm x 12cm rectangular tart tin, start spreading out the quinoa mixture until it is evenly spread out and forms a crust. I usually use the back of a spoon to spread the quinoa evenly;
    Quinoa crust ready to be baked.
  4. Bake the quinoa crust for 15-20 minutes or until the crust turns golden brown; and
  5. Remove the crust from the oven.

For the quiche:

  1. In a bowl, whisk the eggs, milk, salt and pepper together until well combined to form an egg mixture;
    Whisk the egg mixture ingredients well.
  2. Preheat the oven to 170 degrees Celsius;
    Time to assemble the quiche!
  3. Place the quinoa crust with tart tin on a baking tray, in particular if you are using a tart tin with a removable base. This is because egg mixture may seep through the quinoa crust;
  4. Then, evenly distribute the caramelised onions and sweet potato on the quinoa crust;
    Evenly spread out onions & sweet potato.
  5. Scatter the crumbled feta cheese over the onions and sweet potato, allowing it to fall into the gaps between the sweet potato;
  6. Gently fill the quiche with the egg mixture and place in the oven;
    Quiche ready to be baked.
  7. Bake for 15-25 minutes or until egg mixture is cooked;
  8. Remove the quiche from the oven and allow to cool for 10 minutes; and
  9. Serve warm or at room temperature with your favourite salad.
Yummy quiche with quinoa crust 🙂

Happy cooking,




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