Protein-Packed Sweet Potato Egg Casserole : The Ultimate Family Breakfast

If your mornings are busy but you still crave a wholesome, satisfying meal, this Protein-Packed Sweet Potato Egg Casserole will become your new go-to recipe. This dish is loaded with shredded sweet potatoes, colorful veggies, and plenty of protein-rich eggs, making it one of the best choices for an easy breakfast for family gatherings, meal prep, or even breakfast-for-dinner nights.

This casserole fits perfectly into every season, especially fall, when warm, nourishing flavors are at their best. Whether you’re searching for healthy breakfast dinner ideas, gluten-free casseroles, or meal prep dishes that reheat beautifully, this recipe checks all the boxes.

Save

Why You’ll Love This Easy Breakfast for Family

There’s something magical about a breakfast casserole that’s both nutritious and simple. Here’s why families love this recipe so much:

• High in protein: Eggs and veggies keep you full and fueled all day.
• Perfect for meal prep: Make it once and enjoy all week long.
• Customizable: Add your favorite vegetables or swap in your preferred cheese.
• Gluten-free: Ideal for anyone seeking gluten-free breakfast sweets or savory bakes.
• Versatile: Great for breakfast, brunch, or even dinner.

If you enjoy wholesome, family-friendly breakfasts, you’ll also love Crack Breakfast Casserole and the hearty Tater Tot Breakfast Bowl—both are comfort-filled, easy-to-make dishes perfect for busy mornings.

Ingredients for Sweet Potato Egg Casserole

Here’s what you’ll need to make this delicious, nutrient-packed breakfast casserole:

• 2 medium sweet potatoes, peeled and shredded (about 4 cups)
• 1 tablespoon olive oil
• 1 small red bell pepper, diced
• 1 small green bell pepper, diced
• 1 small onion, finely chopped
• 2 cups baby spinach, chopped
• 10 large eggs
• ½ cup milk (dairy or unsweetened almond milk)
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon smoked paprika
• 1 cup shredded cheddar cheese (or your favorite blend)

Optional add-ins: cooked turkey sausage, feta cheese, or diced tomatoes.

Save

Essential Tools You’ll Need

You don’t need fancy equipment for this breakfast sweet potato casserole. Here’s your checklist:

• 9×13-inch baking dish
• Large skillet
• Mixing bowls
• Whisk
• Grater or food processor (for shredding sweet potatoes)
• Spatula
• Measuring cups and spoons

How to Make Protein-Packed Sweet Potato Egg Casserole (Step-by-Step)

1. Preheat the oven to 375°F (190°C) and lightly grease your baking dish.
2. Cook the veggies: In a large skillet, heat olive oil over medium heat. Add onions, bell peppers, and shredded sweet potatoes. Sauté for 8–10 minutes until softened. Add spinach and cook another minute until wilted.
3. Prepare the egg mixture: In a mixing bowl, whisk eggs, milk, salt, pepper, and smoked paprika until smooth.
4. Assemble: Spread the veggie mixture evenly into your baking dish. Pour the egg mixture on top and gently stir to combine. Sprinkle cheese evenly over the top.
5. Bake: Bake for 30–35 minutes, or until the eggs are fully set and the top is lightly golden.
6. Cool and serve: Let cool for 5–10 minutes before slicing. Garnish with fresh herbs if desired.

For another veggie-packed breakfast favorite, check out our Croissant Breakfast Boats—a creative twist on classic egg bakes.

Save

Tips for the Perfect Breakfast Sweet Potato Casserole

• Shred sweet potatoes evenly for uniform cooking.
• Pre-cook vegetables to remove moisture and intensify flavor.
• Don’t overbake—the eggs should be set but tender.
• Add extra cheese if you prefer a creamier texture.
• Use parchment paper to make cleanup easier.

If you’re in the mood for a cozy autumn breakfast, try this alongside a serving of Pumpkin Baked Oatmeal. It’s a perfect best fall breakfast recipe pairing.

How to Make This a Healthy Breakfast Dinner Option

Who says eggs are only for breakfast? This casserole doubles beautifully as a healthy breakfast dinner or easy egg dinner. Pair it with a side salad, roasted vegetables, or even fresh fruit for a balanced meal.

You can also experiment with Mediterranean flavors—add olives, tomatoes, and feta for a dinner-worthy twist.

If you enjoy the idea of having breakfast foods at dinnertime, our Freezer Breakfast Sandwiches are another fantastic eggs for dinner recipes healthy option.

Gluten-Free Breakfast Sweets & Savory Combos

Sweet potatoes naturally lend this dish a subtle sweetness, making it a perfect balance between gluten-free breakfast sweets and savory satisfaction. For an extra hint of sweetness, drizzle with a bit of pure maple syrup or pair with a fruit salad.

If you want a sweeter gluten-free breakfast, you’ll also adore the Mini Pumpkin Bread with Cinnamon Swirl. It’s the ideal complement to this protein-rich bake.

Best Fall Breakfast Recipes With Sweet Potatoes

Sweet potatoes are the star of many comforting fall breakfast recipes, and this one shines because it’s warm, hearty, packed with natural sweetness, high in fiber and protein, and perfect for pairing with fall spices like cinnamon or nutmeg.

Other seasonal breakfast ideas to try include Pumpkin Cheesecake Cookies, Pumpkin Twists, and Pumpkin Baked Oatmeal.

Common Mistakes to Avoid When Baking Egg Casseroles

1. Overmixing the eggs—This can make the casserole tough instead of fluffy.
2. Skipping veggie prep—Raw veggies can release water and cause sogginess.
3. Not greasing the pan—Always coat your dish well to avoid sticking.
4. Undercooking sweet potatoes—Make sure they’re tender before baking.
5. Skipping the rest period—Letting the casserole rest allows it to set properly.

These tips apply to nearly all baked egg dishes, including our reader-favorite Crack Breakfast Casserole.

Storage, Reheating, and Meal Prep Tips

This casserole is made for eggs for meal prep lovers. It reheats beautifully and maintains its texture throughout the week.

• Refrigerate: Store slices in airtight containers for up to 4 days.
• Freeze: Wrap individual portions tightly in plastic wrap and foil, then freeze for up to 2 months.
• Reheat: Warm in the oven at 350°F (175°C) for 10–15 minutes, or in the microwave for 1–2 minutes.

Want another great freezer-friendly option? Try Freezer Breakfast Sandwiches—they pair perfectly with this casserole for a grab-and-go breakfast lineup.

Save

FAQ: Sweet Potato Egg Casserole and Easy Egg Dinners

Can I use regular potatoes instead of sweet potatoes?
Yes, russet or Yukon gold potatoes work too, though they’ll have a milder flavor.

Can I make it dairy-free?
Absolutely. Substitute almond milk and skip the cheese or use a dairy-free blend.

Can I add meat?
Definitely—turkey sausage, diced ham, or even bacon fit right in.

How can I make it lower in calories?
Use egg whites and reduce the amount of cheese for a lighter version.

Can I prep this the night before?
Yes, assemble everything and refrigerate overnight, then bake fresh in the morning.

Serving Suggestions and Pairings

This casserole is wonderfully versatile and pairs beautifully with a green salad for dinner, fresh fruit and yogurt for breakfast, or a slice of Pumpkin Bread with Chocolate Chips for a cozy fall brunch. You can even serve it alongside Croissant Breakfast Boats or Tater Tot Breakfast Bowl for a brunch spread that impresses everyone.

Final Thoughts on This Healthy Sweet Potato Egg Bake

This Protein-Packed Sweet Potato Egg Casserole is everything a good breakfast or dinner should be—wholesome, flavorful, and easy to prepare. It’s the kind of dish that satisfies without being heavy and makes you feel great about starting your day right.

Whether you’re searching for ideas for what’s for breakfast, prepping a week of meals, or hosting brunch, this recipe will quickly become a household favorite. Plus, it’s gluten-free, high in protein, and endlessly customizable—exactly what modern family meals should be.

For even more comforting breakfast ideas, explore the Breakfast Recipes section on our site for delicious inspiration.

Print