Sweet Potato & Red Onion Quiche with Crispy Potatoes & Steamed Greens​

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A hearty vegetarian meal combining homemade quiche, roasted vegetables and creamy cheese for a satisfying, balanced plate.

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Serves 4

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Nutritional benefits

Sweet potato and rice provide slow-release carbohydrates to support energy levels, while cavolo nero delivers fibre, vitamins and antioxidants. The vegetarian chicken pieces add plant-based protein to help support muscle maintenance and recovery, making this a balanced meal for an active lifestyle.

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Ingredients

 

For the Shortcrust Pastry​

• 200g plain flour

• 100g margarine

• 1 egg

• Pinch of salt

 

For the Quiche Filling

• 1 medium sweet potato (peeled and diced)

• 1 red onion (sliced)

• 150g cream cheese

• 80–100g grated cheese

• Salt & black pepper

 

For the Crispy Potatoes

• 3–4 medium potatoes (diced)

• 2–3 tablespoons breadcrumbs

• 1–2 tablespoons olive oil

• Salt & black pepper

 

For the Steamed Greens

• 1 head broccoli (cut into florets)

• 2 carrots (sliced)

• Handful of mange-tout

• 1 tablespoon olive oil

• Salt & black pepper

 

Method

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Step 1 – Prepare the Pastry

1. In a bowl, combine the flour, margarine and salt.

2. Rub together until the mixture resembles breadcrumbs.

3. Add the egg and bring together into a dough.

4. Roll out and press into a quiche or baking dish.

5. Lightly pre-bake at 180°C for 8–10 minutes until just set.

Step 2 – Cook the Filling

1. Roast the diced sweet potato and sliced red onion at 180°C for 20–25 minutes until soft.

2. Season with salt and black pepper.

Step 3 – Assemble the Quiche

1. Spread the roasted vegetables evenly over the pastry base.

2. Add spoonfuls of cream cheese across the filling.

3. Sprinkle grated cheese on top.

4. Bake at 180°C for 20–25 minutes until golden and set.

Step 4 – Prepare the Crispy Potatoes

1. Toss diced potatoes with olive oil, breadcrumbs, salt and pepper.

2. Roast at 200°C for 30–35 minutes, turning halfway, until crispy and golden.

Step 5 – Steam the Greens​

1. Steam broccoli, carrots and mange-tout until just tender.

2. Finish with olive oil, salt and black pepper.

 

​Serving Suggestion

Serve the quiche warm with a generous portion of crispy potatoes and steamed greens for a balanced plate.

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Omnibus Fit Over 40 Tip 

Meals like this are ideal for maintaining lean muscle and steady energy levels. You’ve got a strong balance of carbohydrates, healthy fats and plant-based nutrients — exactly what your body needs for performance, recovery and long-term health.​

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Good food supports good training.