It can be hard to figure out breakfast when you’re on a diet and in a hurry. Make-ahead recipes that can be reheated easily – like this low carb quiche – can really be a lifesaver. And they’re full of flavors everyone knows and loves – eggs, cheese, and ham. This recipe subs in shredded sweet potatoes for a low carb alternative to your traditional quiche. And if “quiche” sounds too fancy – it really isn’t! This recipe is really just a breakfast sandwich in muffin form. 

Eating low carb is a great way to manage hunger, regulate blood sugar, and keep your calories low without having to track them. Remember that even as you’re watching carbs that you don’t consume too many calories either – if you find the scale isn’t moving, track your calories alongside your carbs for a few days. Luckily with this recipe you won’t have problems with either. 

We’re using avocado oil for this recipe because we like the flavor, but you could substitute another oil if you don’t want to buy avocado oil. 

Tip – if you want to avoid these quiches / breakfast egg muffins sticking to the muffin tin, pre-bake your sweet potato crust at 400 degrees Fahrenheit for 5-10 minutes (watching closely so they don’t burn). If you do opt for this method, make sure that the oil you’re using has a high smoke point, at least 400 degrees – most olive oils will not work for this method. Smoking oil isn’t just bad for your firm alarm, it’s not great for your health either. 


  • 2 cups shredded sweet potatoes
  • ½ cup diced ham (about 2 oz)
  • ½ cup red bell pepper
  • 1 cup sharp shredded cheddar
  • 6 eggs
  • 1 tbsp avocado oil (or sub vegetable oil)
  • ½ cup nonfat milk

Total Time: 45 minutes | Servings: 6


  1. Heat the oven to 350 degrees (or 400 if you want a crispier shell, see below).
  2. Peel and shred sweet potatoes until you have 2 cups. Place in a medium bowl and mix together with the 1 tbsp oil. 
  3. Using an oil spray or a paper towel and oil, grease the inside of a 12-cup muffin tin.
  4. Place an equal amount of shredded sweet potato into each muffin tin and press firmly. You may not get a lot of potato on the sides – but make sure the bottom of each cup is covered so that the egg doesn’t leak down and stick to the bottom.
  5. If you’re wanting a crispier crust, place the muffin tin into the oven at 400 degrees for 5-10 minutes, watching closely. Take it out when the edges are golden. Reduce heat to 350. 
  6. Add in chopped ham and bell peppers to the center of each cup, placing an equal amount of shredded cheese on top. Be careful not to get the cheese towards the edges or it may burn and stick. If you’ve crisped up the sweet potatoes, you may need to let the pan cool a little. 
  7. Place the 6 eggs and ½ cup nonfat milk in a small bowl and mix together with a fork or whisk. Carefully pour an equal amount of egg mixture in each muffin cup. 
  8. Place in the oven and bake until eggs are firm but still soft. If you’ve already crisped up the sweet potatoes, this will be from 10-15 minutes, otherwise they will take about 25 minutes. 
  9. These can be stored in the fridge for 3 days or the freezer for up to a month. To reheat, wrap in a paper towel and microwave for 30-60 seconds. 

Nutrition Breakdown

Makes 6 servings (2 muffins/quiches per serving). 

Per serving: Calories 233, Fat 14.2g, Protein 14.0, Carbs 11.5, Sodium 462.4, Fiber 1.7g (Net carbs 9.2g)

Sweet Potato2130548131478
Cheddar Cheese4803624808000
Milk (nonfat)430.228.356.26.2650
Bell Pepper230.20.754.5331.6
Per Serving (2 Quiches)232.614.
Low Carb Healthy Recipe
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