Meal Prep MINI Sweet Potato Quiches Recipe

Mini Sweet Potato Quiches Recipe
Written by The Protein Chef

What’s up everyone!? Lately I’ve really enjoyed prepping smaller portions while making the recipe rather than after it’s done. We’re gonna try that out together today and see how you like it with these EASY mini sweet potato quiches.

In a bowl add 1-2 cups of chopped baby spinach (use your hands to shred it, it’s way easier and will save you some time), 2 large whole eggs, 9 tablespoons of liquid egg whites, 1 cup of milk, 1 cup of cottage cheese, 4 tablespoons of coconut flour, 2 ounces of feta, a little black pepper, and whatever other vegetables you want…bell peppers and onion are usually my preference. Mix everything together then take out a couple sweet potatoes and chop them up into small pieces.

Next, take out some mini tins, I like buying ones I can just toss after so if I take them with me I’m not worried about lugging anything back (plus 5 of them are only like a buck). Now coat your tins with some non-stick cooking spray. Into the bottom add your chopped up sweet potatoes and 2 ounces of precooked chicken per tin. Pour your mix in, top them with a total of 1/2 a cup of cheese, and throw them in the oven on 350F/176C for around 35-40 minutes.

So there’s a new little meal prep idea for you all! They taste great cold so you don’t have to worry about reheating them if you’re on the move.

Here is the recipe:

  • 1-2 Cups Chopped Baby Spinach
  • 2 Large Whole Eggs
  • 9 Tablespoons (138g) Liquid Egg Whites
  • 1 Cup (8 Ounces) Fat Free Milk (or Milk Substitute)
  • 1 Cup (226g) Fat Free Cottage Cheese
  • 4 Tablespoons (28g) Coconut Flour
  • 2 Ounces (60g) Feta Cheese
  • Black Pepper
  • Your Choice Chopped Vegetables
  • 2 Medium (300g) Chopped Sweet Potatoes
  • 8 Ounces Precooked Chicken (2 Ounces/Tin)
  • 1/2 Cup Your Favorite Cheese

Calories in the whole recipe:

  • Calories: 1280
  • Fat: 28g
  • Saturated Fat: 15g
  • Sodium: 1412mg
  • Carbs: 112g (Net Carbs: 90g)
  • Fiber: 22g
  • Sugar: 36g
  • Protein: 145g

Calories in tin (if you make 4):

  • Calories: 320
  • Fat: 7g
  • Saturated Fat: 3.7g
  • Sodium: 353mg
  • Carbs: 28g (Net Carbs: 22.5g)
  • Fiber: 5.5g
  • Sugar: 9g
  • Protein: 36.2g

How to make:

  1. Chop up your vegetables and add all of your ingredients into a bowl aside from your Sweet Potatoes, Chicken, and Favorite Cheese
  2. Mix those together
  3. Coat your tins with non-stick cooking spray
  4. Chop up your Sweet Potatoes and evenly distribute them into the bottom of your tins
  5. Place your Chicken on top of your Sweet Potatoes
  6. Pour your mix in and top them with your Favorite Cheese
  7. Bake them on 350F/176C for around 35-40 minutes


  • Use your hands to shred your spinach!

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.

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