This Sweet Potato Egg Casserole is a nutritious, high-protein breakfast or brunch dish made with tender sweet potatoes, fluffy eggs, and wholesome veggies. It’s filling, meal-prep friendly, and naturally gluten-free, making it perfect for busy mornings or family meals.
Ingredients
- 2 medium sweet potatoes, peeled and diced
- 8 large eggs
- 1/2 cup milk (or unsweetened plant-based milk)
- 1 cup cooked protein (turkey sausage, chicken, or plant-based option)
- 1/2 cup shredded cheese (optional)
- 1 small onion, diced
- 1 bell pepper, diced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp paprika or smoked paprika (optional)
- Optional garnish: fresh parsley or chives
Instructions
1. Preheat Oven:
Preheat oven to 375°F (190°C) and grease a 9×13-inch baking dish.
2. Cook Sweet Potatoes:
Heat olive oil in a skillet over medium heat. Add diced sweet potatoes and cook for 8–10 minutes until slightly tender.
3. Add Vegetables & Protein:
Stir in onion, bell pepper, garlic, and cooked protein. Cook for another 3–4 minutes until softened and fragrant.
4. Prepare Egg Mixture:
In a large bowl, whisk together eggs, milk, salt, pepper, and paprika.
5. Assemble:
Spread the sweet potato mixture evenly in the baking dish. Sprinkle cheese on top (if using), then pour the egg mixture evenly over everything.
6. Bake:
Bake for 25–30 minutes, or until the eggs are set and the top is lightly golden.
7. Cool & Serve:
Let cool for 5–10 minutes before slicing. Garnish with fresh herbs and serve warm.
Tips for Best Results
- Cut evenly: Small, uniform sweet potato cubes cook faster and evenly
- Boost protein: Add extra eggs or lean meat for higher protein content
- Meal prep: Slice into portions and store in the fridge for up to 4 days
- Freeze-friendly: Wrap slices individually and freeze for quick breakfasts
Variations
- Vegetarian: Skip meat and add black beans or spinach
- Dairy-Free: Omit cheese or use dairy-free alternatives
- Spicy: Add jalapeños or chili flakes
- Mediterranean: Add feta, olives, and oregano
Serving Ideas
- Serve as a high-protein breakfast or brunch
- Pair with avocado, fruit, or a fresh salad
- Great for meal prep and grab-and-go mornings
This Protein-Packed Sweet Potato Egg Casserole is hearty, flavorful, and energizing, making it a perfect start to your day or a satisfying meal anytime. 🍠🥚✨