Protein-Packed Sweet Potato Egg Casserole for a Healthy Breakfast

The aroma of a warm, savory breakfast casserole wafts through the air, promising to bring comfort and joy to even the sleepiest of mornings. Picture this: golden cubes of sweet potato and vibrant greens nestled together, all topped with fluffy eggs that rise and fall as you dig in. That’s the delightful experience you’ll get with this Protein-Packed Sweet Potato Egg Casserole, a dish that’s not just delicious but visually stunning.

Whether it’s a big family breakfast or a casual brunch with friends, this casserole steals the show. It’s the kind of recipe that makes you feel like a culinary genius with minimal effort. So strap on your apron and get ready to savor every bite of this hearty combination that will awaken the inner chef in you.

Ingredients for Protein-Packed Sweet Potato Egg Casserole

Here’s what you’ll need to make this delicious Protein-Packed Sweet Potato Egg Casserole:

1 ½ teaspoons avocado or olive oil – Choose avocado oil for a subtle flavor and high smoke point, perfect for sautéing vegetables.

1 sweet potato – Opt for firm, well-colored sweet potatoes for a naturally sweet flavor and vibrant color.

½ lb. ground pork – This brings protein and savory richness; feel free to substitute with turkey or chicken sausage for a lighter option.

½ teaspoon garlic powder – A quick way to infuse garlicky goodness without peeling and chopping.

¼ teaspoon Italian seasoning – A blend that enhances flavors, use fresh herbs if you prefer a more intense taste.

¼ teaspoon fennel, crushed – It adds a hint of sweetness; use sparingly if you’re not a fan.

¼ teaspoon ground sage – This herb gives the casserole an earthy note that pairs beautifully with sweet potatoes.

½ teaspoon fine salt – Essential for flavor enhancement.

Pinch of black pepper – For a mild kick, balance it according to your taste preference.

Pinch of cayenne – Adds a touch of heat; adjust if you prefer a milder flavor.

½ small red onion – Sweetness from the onion caramelizes beautifully when cooked; it pairs well with the other ingredients.

½ red bell pepper – Adds vibrant color and sweetness; consider yellow or orange bell pepper for variety.

3 cups spinach leaves – Fresh spinach wilts down quickly and packs a nutritional punch.

8 large eggs – The star of the show that binds all the ingredients together for a luscious texture.

Fine salt and pepper – Essential for seasoning the egg mixture.

Avocado, sliced (optional) – A creamy topping that adds richness and healthy fats; optional but highly recommended.

How to Make Protein-Packed Sweet Potato Egg Casserole

Follow these simple steps to prepare this delicious Protein-Packed Sweet Potato Egg Casserole:

Step 1: Preheat Your Oven
Set your oven to 375ºF (190ºC) and grab your favorite 9×9-inch square baking dish. Give it a good spray with non-stick cooking spray or brush it with a bit of oil for that golden crust.

Step 2: Sauté the Sweet Potatoes
In a medium sauté pan, heat the avocado oil over medium-high heat. Toss in the sweet potato cubes with a dash of salt. Cover the pan and let the sweet potatoes cook for about 10-12 minutes, stirring occasionally until they’re slightly tender but not mushy.

Step 3: Cook the Ground Pork
In another sauté pan over medium-high heat, throw in the ground pork and seasonings. Cook until the pork is browned and smell that savory goodness! Drain any excess grease if necessary, because nobody likes a greasy casserole.

Step 4: Combine Veggies and Meat
Once the sweet potatoes are tender, toss in the diced red onion and red bell pepper. Sauté them together for 3-4 minutes until the peppers soften and the onions turn translucent. Then, add the spinach and cook just until it wilts; this usually takes around 1-2 minutes before mixing in the cooked pork.

Step 5: Prepare the Eggs
Crack the eggs into a bowl and dash them with fine salt and pepper. Whisk them enthusiastically. This is your magic potion that will hold the entire casserole together!

Step 6: Assemble and Bake
In the prepared baking dish, pour in the delicious sweet potato and meat mixture, ensuring it’s spread evenly. Then, pour the whisked eggs over everything, ensuring it seeps down and hugs all those scrumptious ingredients. Bake this beauty in the oven for 20-24 minutes, or until the center sets and the top is golden.

When it’s done, take it out and let it settle for about 5 minutes. Cut it into warm, inviting servings that will make everyone happy.

Serve it with slices of creamy avocado on top and maybe a drizzle of hot sauce if you’re feeling spicy! This Protein-Packed Sweet Potato Egg Casserole is bound to become a family favorite, making breakfast the most exciting meal of the day!

Perfecting Protein-Packed Sweet Potato Egg Casserole Cooking Process

To ensure the best results, cook the sweet potatoes first until tender, while brown the ground pork next. Sauté vegetables afterward and finally whisk the eggs before layering everything in the baking dish for even cooking.

Add Your Touch to Protein-Packed Sweet Potato Egg Casserole

Feel free to swap the ground pork for turkey, or even add some diced tomatoes or cheese for extra flavor. Experimenting with spices like paprika or adding some fresh herbs can elevate this dish further.

Storing & Reheating Protein-Packed Sweet Potato Egg Casserole

Store leftovers in an airtight container in the refrigerator for up to four days. To reheat, place in the oven until warmed through or microwave slices for a quick meal without compromising texture.

Sharing this Protein-Packed Sweet Potato Egg Casserole with friends at a brunch was a game-changer. Everyone was raving about it, and I couldn’t help but feel proud—nothing beats the joy of seeing others enjoy your cooking.

FAQs About Protein-Packed Sweet Potato Egg Casserole

What is Protein-Packed Sweet Potato Egg Casserole?

The Protein-Packed Sweet Potato Egg Casserole is a delightful breakfast dish that combines sweet potatoes, ground pork, eggs, and vibrant vegetables. This casserole provides a balanced meal, rich in flavors and packed with nutrients. Perfect for fueling your day, this dish is incredibly versatile, allowing for various ingredient modifications according to your taste preferences or dietary needs. Whether it’s brunch with friends or a family breakfast, this casserole delivers satisfactory servings that everyone will enjoy.

How can I customize my Protein-Packed Sweet Potato Egg Casserole?

Customization possibilities for your Protein-Packed Sweet Potato Egg Casserole are endless. You can swap out the ground pork for turkey or chicken for a leaner option. Incorporating different vegetables like zucchini, mushrooms, or even diced tomatoes can enhance flavor and texture. Feel free to sprinkle some cheese on top for an added richness or throw in fresh herbs such as basil or cilantro for an aromatic twist. Making it your own ensures it suits your taste and dietary preferences.

Can I make Protein-Packed Sweet Potato Egg Casserole ahead of time?

Yes, making the Protein-Packed Sweet Potato Egg Casserole ahead of time is not only possible but convenient! You can prepare the casserole the night before, cover it, and store it in the refrigerator. Simply pop it in the oven the following morning to bake. Alternatively, if you have leftovers, they can be easily reheated in the microwave or oven. Making this recipe in advance saves time and makes for a quick, nutritious breakfast option throughout the week.

What are the nutritional benefits of the Protein-Packed Sweet Potato Egg Casserole?

The Protein-Packed Sweet Potato Egg Casserole is brimming with nutritional benefits. Sweet potatoes are rich in fiber, vitamins A and C, and antioxidants, making them great for immune health and digestion. Eggs provide a high-quality protein source essential for muscle repair and overall bodily functions. The added veggies like spinach and peppers contribute valuable vitamins, minerals, and fiber. Together, these ingredients create a wholesome meal that supports a balanced diet while keeping you energized throughout the day.

Conclusion for Protein-Packed Sweet Potato Egg Casserole

In summary, the Protein-Packed Sweet Potato Egg Casserole is a delicious and nutritious way to start your day. With its variety of ingredients and flavor profiles, this dish can be easily customized to suit your preferences. Ideal for meal prep and gatherings, this casserole ensures everyone leaves the table satisfied. Next time you’re looking for a healthy breakfast option, look no further than the Protein-Packed Sweet Potato Egg Casserole, ready to become a staple in your kitchen repertoire.

Protein-Packed Sweet Potato Egg Casserole

This Protein-Packed Sweet Potato Egg Casserole is a wholesome breakfast option bursting with flavor and nutrients.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 22 minutes mins

Total Time 42 minutes mins

Servings: 8 servings

Course: Breakfast Recipes

Cuisine: American

Calories: 209

Ingredients Equipment Method Nutrition Notes

Ingredients

  

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Cooking Oil

• 1.5 teaspoons avocado or olive oil

Vegetables

• 1 large sweet potato, cubed (~2 cups diced)
• 0.5 lb ground pork
• 0.5 teaspoons garlic powder
• 0.25 teaspoons Italian seasoning
• 0.25 teaspoons fennel, crushed
• 0.25 teaspoons ground sage
• 0.5 teaspoons fine salt
• black pepper pinch
• cayenne pinch
• 0.5 small red onion, diced or thinly sliced (about 1/2 cup)
• 0.5 medium red bell pepper, diced or thinly sliced (about 2/3 cup)
• 3 cups spinach leaves
• 8 large eggs
• fine salt and pepper to taste
• 1 large avocado, sliced (optional)

Equipment

• Sauté pan
• Baking dish
• mixing bowl

Method

 

Preparation Steps

1. Preheat the oven to 375ºF. Grease a 9×9-inch square baking dish with non-stick cooking spray or oil.
2. In a medium sauté pan, heat the oil over medium-high heat. Add sweet potato, dash with salt, cover, and cook for about 10-12 minutes or until sweet potatoes are slightly tender, stirring occasionally.
3. In another sauté pan on medium-high heat, add the ground pork and seasonings. Cook until browned and drain if needed.
4. Add the peppers and onion to the tender sweet potatoes and continue sautéing for 3-4 minutes until peppers are soft and onions are translucent.
5. Add spinach and cook for 1-2 minutes or until spinach is wilted. Stir in the cooked sausage and remove the pan from heat.
6. In a bowl, crack the eggs, add a dash of salt and pepper, and whisk.
7. In the baking dish, add the sweet potato and sausage mixture, then pour whisked eggs over the top, ensuring all ingredients are submerged.
8. Bake in the oven for 20-24 minutes or until the center is set.
9. Remove from the oven and let set for 5 minutes. Cut into 6-8 servings.
10. Serve with sliced avocado and/or a drizzle of hot sauce if desired.

Nutrition

Serving: 1servingCalories: 209kcalCarbohydrates: 9gProtein: 24gFat: 14gSodium: 350mgFiber: 2gSugar: 3g

Notes

This casserole is versatile and can be customized to include other vegetables or proteins as desired.

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