Description
Nourishing & Protein-Packed Sweet Potato Egg Casserole: The Ultimate Healthy Comfort Meal
Ingredients
Scale
- 2 medium sweet potatoes, peeled and shredded (about 3½ to 4 cups)
- 1 tablespoon olive oil
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 cup baby spinach, chopped
- ½ red onion, finely chopped
- 6 large eggs
- ½ cup milk (dairy or non-dairy)
- ½ cup shredded cheese (optional – cheddar, mozzarella, or dairy-free)
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
- Salt and pepper to taste
- Non-stick spray or olive oil for greasing
Instructions
- Set oven to 375°F (190°C) and grease a baking dish with olive oil or non-stick spray.
- In a skillet, heat olive oil and cook onion, bell pepper, and zucchini for 5–6 minutes until soft. Add spinach and cook 1–2 minutes more. Let cool slightly.
- In a large bowl, combine shredded sweet potatoes, sautéed veggies, garlic powder, paprika, salt, and pepper.
- In another bowl, whisk eggs and milk. Stir in cheese if using.
- Add the egg mixture to the veggie-sweet potato blend and mix evenly.
- Pour into greased baking dish, smooth top, and bake uncovered for 35–40 minutes until set and golden.
- Let rest 5–10 minutes, then serve with herbs, avocado, or hot sauce.
Notes
- Sweet Potatoes: Freshly shredded or store-bought pre-shredded both work.
- Veggies: Bell pepper, zucchini, and spinach add nutrients — swap in broccoli or mushrooms.
- Eggs: Boosts protein and binds ingredients together.
- Milk: Use dairy or non-dairy milk of choice.
- Cheese: Optional but adds creaminess — try feta or dairy-free alternatives.
- Add-ins: Crumbled turkey sausage, tofu, or pesto for flavor depth.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice
- Calories: 310
- Sugar: 5g
- Sodium: 400mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 4g
- Protein: 17g
- Cholesterol: 280mg
Keywords: Healthy Sweet Potato Egg Casserole, Protein-Packed Meal, Gluten-Free Breakfast