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Protein-Packed Sweet Potato Egg Casserole

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

  • Author: Lyndy
  • Total Time: 55 minutes
  • Yield: 8 servings 1x

Description

Protein-Packed Sweet Potato Egg Casserole is a wholesome, high-protein breakfast made with shredded sweet potatoes, colorful veggies, and fluffy baked eggs. Perfect for meal prep, brunch, or even breakfast-for-dinner, this gluten-free casserole is flavorful, filling, and family-approved — a nourishing dish for any time of day.

Ingredients

Scale
  • 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
  • 1/2 cup milk (dairy or unsweetened almond milk)
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon smoked paprika
  • 1 cup shredded cheddar cheese (or preferred blend)
  • Optional: cooked turkey sausage, feta cheese, or diced tomatoes

Instructions

  1. Preheat Oven: Preheat to 375°F (190°C) and lightly grease a 9×13-inch baking dish.
  2. Cook the Vegetables: Heat olive oil in a skillet over medium heat. Add onion, bell peppers, and shredded sweet potatoes. Sauté for 8–10 minutes until softened. Stir in 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 cooked veggies evenly in the baking dish. Pour egg mixture on top and gently stir to combine. Sprinkle cheese evenly over the top.
  5. Bake: Bake for 30–35 minutes, or until eggs are fully set and top is lightly golden.
  6. Cool and Serve: Let cool 5–10 minutes before slicing. Garnish with fresh herbs or serve with a side salad.

Notes

  • Meal Prep: Store slices in airtight containers up to 4 days or freeze individually for 2 months.
  • Reheating: Warm in oven at 350°F (175°C) for 10–15 minutes or microwave for 1–2 minutes.
  • Variations: Add turkey sausage, feta, or Mediterranean toppings like olives and tomatoes.
  • Healthy Swap: Use egg whites and dairy-free cheese for a lighter version.
  • Serving Ideas: Pair with fruit salad, yogurt, or toast for breakfast; salad or roasted veggies for dinner.
  • Prep Time: 20 minutes
  • Cook Time: 35 minutes
  • Category: Breakfast, Brunch, Meal Prep, Healthy
  • Method: Baked
  • Cuisine: American

Nutrition

  • Serving Size: 1 slice
  • Calories: 290
  • Sugar: 6g
  • Sodium: 440mg
  • Fat: 18g
  • Saturated Fat: 6g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 14g
  • Fiber: 3g
  • Protein: 18g
  • Cholesterol: 230mg

Keywords: Sweet Potato Egg Casserole, Healthy Breakfast, Protein Breakfast, Gluten Free Casserole, Egg Bake, Breakfast Meal Prep, Family Breakfast Recipes, Sweet Potato Recipes, Breakfast for Dinner, Fall Breakfast Recipes

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Find it online: https://lyndyskitchen.com/protein-packed-sweet-potato-egg-casserole/