This protein-packed sweet potato egg casserole is a tasty way to start your day! It features creamy eggs and sweet potatoes, making it both hearty and healthy.
It’s super easy to make, too! I love to whip this up for breakfast and enjoy the warm, cozy flavors. Plus, it’s perfect for meal prep—just heat and go!
Key Ingredients & Substitutions
Sweet Potatoes: These are the star of the dish! They add natural sweetness and a hearty texture. If you’re out of sweet potatoes, regular potatoes or butternut squash can be a great substitute.
Ground Turkey: A lean protein choice that keeps things healthy. You can swap it for ground chicken or even plant-based crumbles for a vegetarian option.
Spinach: Fresh spinach is perfect for adding nutrients and color. If you don’t have fresh, use frozen spinach—just make sure to thaw and drain it to avoid extra water in your casserole.
Cheddar Cheese: I like to sprinkle this on top for added richness. If you’re looking for a vegan option, try nutritional yeast for a cheesy flavor or leave it out entirely for a lighter dish.
How Do I Cook Sweet Potatoes Perfectly?
Cooking sweet potatoes right is crucial for the texture of your casserole. Here’s how to do it:
- Peel and dice them into small, even cubes to ensure they cook uniformly.
- Use medium heat when sautéing in olive oil to prevent browning too quickly. Following this, cook for 8-10 minutes until just tender.
- Keep an eye on them while cooking. Stir occasionally to avoid sticking and ensure even cooking.
By getting the sweet potatoes right, you set a great base for your casserole!
What’s the Best Way to Mix in the Eggs Without Overdoing It?
Getting the egg mixture combined well without over mixing is key for a fluffy casserole. Here’s how:
- In a large bowl, beat the eggs lightly with a whisk—just until combined.
- Add in your milk and seasonings; mix gently to incorporate.
- Then, fold in the sweet potatoes and veggie mixture with a spatula. Avoid aggressive stirring to keep the air in the eggs for that nice fluffiness.
Taking these steps ensures your casserole will be light and delicious!
Protein-Packed Sweet Potato Egg Casserole
Ingredients You’ll Need:
Base Ingredients:
- 2 medium sweet potatoes, peeled and diced
- 1 tablespoon olive oil
- 1/2 pound ground turkey or lean ground beef
- 1 small onion, diced
- 2 cups fresh spinach, chopped
- 1 cup mushrooms, sliced
- 1 red bell pepper, diced
Egg Mixture:
- 8 large eggs
- 1/4 cup milk or unsweetened almond milk
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
Toppings:
- 1/2 cup shredded cheddar cheese (optional)
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This delicious casserole will take about 15 minutes to prepare and approximately 30-40 minutes to bake. In total, you’ll be ready to enjoy it in about 1 hour. Perfect for a hearty breakfast or brunch!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 375°F (190°C) and lightly greasing a 9×9-inch baking dish with cooking spray or a little olive oil.
2. Cook the Sweet Potatoes:
In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced sweet potatoes and sauté for about 8-10 minutes, stirring occasionally. You want them to start getting soft but not completely cooked through. After that, remove them from the pan and set aside.
3. Brown the Meat:
In the same skillet, add your ground turkey or beef along with the diced onion. Cook these together until the meat is browned and the onions are translucent, which should take about 5-7 minutes. Be sure to drain any excess fat if necessary.
4. Add Vegetables:
Now, add in your chopped spinach, mushrooms, and red bell pepper to the meat and onions. Cook everything together for another 3-4 minutes, until the vegetables are tender. Once they’re done, remove the skillet from the heat.
5. Prepare the Egg Mixture:
In a large mixing bowl, whisk together the eggs, milk (or almond milk), garlic powder, onion powder, smoked paprika, salt, and pepper until well combined.
6. Combine Everything Together:
Add the cooked sweet potatoes and the meat-vegetable mixture into the egg mixture. Stir gently but thoroughly to ensure everything is evenly mixed.
7. Bake the Casserole:
Pour the entire mixture into your prepared baking dish. If you’re using cheese, sprinkle the shredded cheddar on top. Bake in the preheated oven for about 30-40 minutes, or until the casserole is fully set and the top is nice and golden.
8. Cool and Serve:
Once done, let the casserole cool for about 5-10 minutes to make cutting easier. Cut into squares, garnish with fresh chopped parsley if desired, and serve warm. Enjoy your hearty and protein-rich sweet potato egg casserole!
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Can I Use Other Vegetables in This Casserole?
Absolutely! Feel free to swap in your favorite vegetables. Zucchini, broccoli, or even kale would work well. Just be sure to adjust cooking times as necessary to ensure everything is tender.
Can I Make This Casserole Ahead of Time?
Yes, you can! Assemble the casserole the night before and store it covered in the refrigerator. In the morning, just pop it in the oven and bake it as directed; it might need an extra few minutes to cook through since it will be cold from the fridge.
How Do I Store Leftovers?
Leftovers can be stored in an airtight container in the fridge for up to 3-4 days. To reheat, microwave individual portions or warm it in the oven at 350°F (175°C) until heated through.
Can I Freeze This Casserole?
Yes, this casserole freezes well! Cut it into squares and place them in freezer-safe containers. It should last up to 2-3 months. To reheat, thaw overnight in the fridge and bake at 350°F (175°C) until warmed through.