Start your day with a satisfying and delicious meal! This Protein-Packed Sweet Potato Egg Casserole brings together hearty sweet potatoes, savory sausage, and fluffy eggs in one incredible dish. It’s packed with nutrients and flavor, making it perfect for busy mornings or a relaxed weekend brunch. You’ll love how easy it is to prepare and customize to your family’s taste.
Table of Contents
Why You’ll Love This Protein-Packed Sweet Potato Egg Casserole
Discover why this breakfast bake will become a staple in your home!
- High Protein: Research consistently demonstrates that high-protein breakfasts are associated with various health benefits, including weight management and sustained energy. Stay full and energized longer with a significant protein boost, crucial for a great start.
- Nutrient-Dense: Enjoy the goodness of sweet potatoes, fresh vegetables, and eggs, providing essential vitamins and fiber.
- Meal Prep Friendly: Prepare this casserole ahead of time, saving precious minutes on hectic weekday mornings.
- Dietary Adaptable: Easily adjust ingredients to fit gluten-free, dairy-free, Paleo, or Whole30 eating plans.
- Crowd-Placing: This delicious and wholesome casserole is a guaranteed hit for family breakfasts, holiday brunches, or potlucks.
- Simple & Delicious: With straightforward steps and rich, comforting flavors, anyone can master this hearty breakfast.
Ingredients
Gather these fresh ingredients to create your wholesome Protein-Packed Sweet Potato Egg Casserole:
- 2 medium sweet potatoes, cubed (or 1 1/2 large sweet potatoes)
- 1 red bell pepper, diced
- 1 medium onion, chopped
- 1 lb grass-fed ground sausage
- 8 large eggs
- 1/3 cup unsweetened almond milk (or coconut milk)
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 1/2 teaspoon freshly ground black pepper
- Optional: Green onions for garnish
Notes & Substitutions
Feel free to personalize your breakfast casserole with these helpful tips!
- Sweet Potatoes: Butternut squash or Yukon Gold potatoes work well as alternatives. Ensure they are cubed evenly for consistent cooking.
- Sausage: Try ground turkey, chicken, or a plant-based breakfast crumble. You can also use cooked bacon pieces for a different flavor.
- Eggs: Adjust the quantity by one or two eggs if you prefer a firmer or softer texture. Larger eggs are ideal here.
- Milk: Any unsweetened non-dairy milk works, or use regular dairy milk if preferred. The liquid helps bind the ingredients.
- Vegetables: Add spinach, mushrooms, zucchini, or kale for extra nutrients. Simply sauté them with the other vegetables.
- Seasonings: Experiment with garlic powder, paprika, or a pinch of red pepper flakes for a bit of heat.
Equipment
Making this tasty casserole requires just a few standard kitchen tools.
- Large skillet (oven-safe if preferred, but not essential)
- 9×13-inch casserole dish
- Whisk
- Cutting board
- Sharp knife
- Large mixing bowl
How To Make Protein-Packed Sweet Potato Egg Casserole
Follow these easy steps to prepare your fantastic Protein-Packed Sweet Potato Egg Casserole.
- Prep Vegetables: Start by dicing your sweet potatoes into small, even cubes. Also, dice the red bell pepper and chop the onion. This ensures everything cooks evenly.
- Sauté Sweet Potatoes: Heat a drizzle of oil in a large skillet over medium-high heat. Add the cubed sweet potatoes, cover with a lid, and cook for about 8 minutes. Stir them occasionally until they are tender-crisp.
- Add Other Veggies: Incorporate the diced onion and red bell pepper into the skillet with the sweet potatoes. Season with a pinch of salt and black pepper. Cook for another 3 minutes until all the vegetables are tender.
- Transfer Vegetables: Carefully spoon the cooked vegetable mixture from the skillet into your 9×13-inch casserole dish. Spread them out evenly across the bottom.
- Brown Sausage: Add the ground sausage to the same skillet (no need to clean it). Cook over medium-high heat for about 5 minutes, crumbling the sausage with a spoon as it cooks. Ensure it is fully browned.
- Drain Fat (Optional): If your sausage has rendered a lot of fat, you can drain the excess from the skillet for a lighter casserole. Use a spoon or tilt the pan.
- Combine Sausage: Transfer the browned sausage directly into the casserole dish with the vegetables. Distribute it evenly over the sweet potato and pepper mixture.
- Prepare Egg Mixture: In a medium bowl, whisk together the 8 eggs, 1/3 cup almond milk, 1 teaspoon thyme, 1 teaspoon salt, and 1/2 teaspoon black pepper until well combined and slightly frothy.
- Pour & Mix: Pour the whisked egg mixture evenly over the sausage and vegetable layers in the casserole dish. Gently stir the ingredients in the dish to ensure the egg mixture coats everything thoroughly.
- Bake Covered: Cover the casserole dish tightly with aluminum foil. Place it in a preheated 375°F (190°C) oven and bake for 20 minutes.
- Bake Uncovered: Remove the aluminum foil from the casserole dish. Continue baking for an additional 15 minutes, or until the top of the potatoes begins to brown and the eggs are set.
- Rest & Serve: Take the casserole out of the oven and let it rest for 5 minutes before slicing. Garnish with fresh green onions if desired, then serve this delicious Protein-Packed Sweet Potato Egg Casserole warm.
Pro Tips for the Best Results
Achieve perfect results every time with these helpful hints for your Protein-Packed Sweet Potato Egg Casserole.
- Even Cubing: Cut sweet potatoes into uniform, small cubes. This ensures they cook evenly and become tender at the same time as the other vegetables.
- Don’t Overcook Eggs: Watch the baking time carefully. Overcooked eggs can become rubbery; they are done when they are set but still slightly moist.
- Seasoning Layers: Season the vegetables, sausage, and egg mixture separately. This builds layers of flavor throughout the casserole, enhancing the overall taste.
- Pre-cooking Sweet Potatoes: Partially cooking the sweet potatoes on the stovetop ensures they are tender when the casserole finishes baking. Don’t skip this step!
- Casserole Dish Size: A 9×13-inch dish is ideal for this recipe. Using a dish that is too small can lead to overflow, while a dish too large might result in a dry casserole.
Serving Suggestions & Storage
Serving
Serve your warm and comforting Protein-Packed Sweet Potato Egg Casserole with a variety of complementary dishes.
- Pair slices with a light, fresh fruit salad or a simple green salad for a balanced meal.
- Offer it alongside a refreshing glass of orange juice, coffee, or even mimosas for a special brunch.
- Provide a selection of toppings like sliced avocado, a dash of hot sauce, or a sprinkle of fresh cilantro for added flavor.
Make Ahead & Storage
This casserole is fantastic for meal prepping and busy mornings.
- Overnight Prep: Prepare and cook the sweet potatoes, bell pepper, onion, and sausage the night before. Store these cooked ingredients separately in the refrigerator. In the morning, combine them in the casserole dish, pour the whisked egg mixture over, and bake. Do not add the eggs until just before baking.
- Refrigeration: Store any leftover cooked casserole in an airtight container in the refrigerator for up to 3-4 days. Reheat individual portions in the microwave or oven.
Freezing Instructions
You can easily freeze this delicious casserole for future quick meals.
- Unbaked: You can prepare the casserole up to the point of adding the eggs. Cover the dish tightly with plastic wrap and then foil. Freeze for up to 1 month. Thaw overnight in the fridge before adding eggs and baking as directed.
- Baked: Allow the baked casserole to cool completely. You can freeze it whole or cut it into individual portions. Wrap tightly in plastic wrap and then foil, or place portions in freezer-safe containers. Freeze for up to 2-3 months.
- Thawing & Reheating: Thaw frozen baked portions in the refrigerator overnight. Reheat in the microwave until warm or in a preheated oven at 350°F (175°C) until heated through.
Variations
Customize your sweet potato egg casserole with these delicious twists!
- Cheesy Option: Sprinkle 1 cup of shredded cheddar or Monterey Jack cheese over the casserole before the final uncovered bake.
- Spicy Kick: Add 1-2 diced jalapeños (seeds removed for less heat) to the vegetable mix or a pinch of red pepper flakes to the egg mixture.
- Herb Boost: Stir in 2 tablespoons of fresh chopped parsley or chives with the egg mixture for a vibrant, fresh flavor.
- Protein Swap: Replace the ground sausage with crispy crumbled bacon, diced ham, or even smoked salmon for a unique touch.
Nutrition Information
This Protein-Packed Sweet Potato Egg Casserole offers a balanced start to your day. It’s rich in high-quality protein from the eggs and sausage, providing sustained energy. Sweet potatoes contribute essential vitamins, fiber, and complex carbohydrates, supporting digestive health. Enjoy a wholesome meal that fuels your body effectively. For detailed macronutrient information, please refer to the table below.
| Nutrition | Amount |
|---|---|
| Serving Size | 220 g |
| Calories | 389 kcal |
| Carbohydrates | 24.4 g |
| Protein | 18.4 g |
| Fat | 24.2 g |
| Saturated Fat | 9.7 g |
| Cholesterol | 211 mg |
| Sodium | 787 mg |
| Fiber | 4.1 g |
| Sugar | 2.4 g |
| Unsaturated Fat | 13.5 g |
Frequently Asked Questions (FAQ)
Can I use frozen sweet potatoes?
Yes, you can use frozen cubed sweet potatoes. Thaw them first and pat them dry to remove excess moisture before sautéing.
What kind of sausage is best?
Ground breakfast sausage (pork, turkey, or chicken) works wonderfully. Choose a mild or spicy variety based on your preference.
Can I add cheese to this casserole?
Absolutely! Sprinkle shredded cheddar, Monterey Jack, or a blend over the casserole during the last 10-15 minutes of baking for a melty, cheesy topping.
Is this recipe good for meal prepping?
This Protein-Packed Sweet Potato Egg Casserole is excellent for meal prep. You can bake it entirely on the weekend and enjoy portions throughout the week.
Can diabetics eat eggs every day?
Yes, you can use frozen cubed sweet potatoes. Thaw them first and pat them dry to remove excess moisture before sautéing.
Final Thoughts
This Protein-Packed Sweet Potato Egg Casserole offers a truly satisfying and incredibly convenient breakfast solution. It’s an ideal choice for busy parents and beginners alike, blending robust flavors with easy-to-follow steps. Enjoy a hearty, wholesome meal that keeps you energized and makes mornings simple. Give this versatile recipe a try and discover your new favorite breakfast!
Protein-Packed Sweet Potato Egg Casserole
Ingredients
Equipment
Method
- Heat oil in a skillet, then add cubed sweet potatoes and cook for about 8 minutes until almost tender. Stir in the chopped onion and diced red bell pepper, season with salt and pepper, and cook for 3 more minutes until the vegetables are tender. Transfer this vegetable mixture to a casserole dish.
- In the same skillet, brown the ground sausage over medium-high heat for about 5 minutes, breaking it apart with a spoon. Transfer the browned sausage to the casserole dish.
- In a medium bowl, whisk together the eggs, almond milk, and spices. Pour this mixture over the vegetables and sausage in the casserole dish, and stir to combine.
- Bake the casserole, covered with aluminum foil, in a 375°F preheated oven for 20 minutes. Remove the foil and bake for an additional 15 minutes until the top starts to brown, then let it rest for 5 minutes before serving, optionally sprinkled with green onions.
Notes
Hi there, I’m chef living in New York City. Every morning, I wake up to the sounds of my little one’s laughter and the comforting routine of preparing breakfast for my family my husband, our child, and my beloved mother, who’s become both my rock and my inspiration since my father passed away. As the only daughter left in our family, I feel a deep responsibility to carry on his memory whenever I step into the kitchen.
- Dominiquehttps://goldfoodie.com/author/empirecipegmail-com/
- Dominiquehttps://goldfoodie.com/author/empirecipegmail-com/
- Dominiquehttps://goldfoodie.com/author/empirecipegmail-com/
- Dominiquehttps://goldfoodie.com/author/empirecipegmail-com/
