I’m always on the lookout for easy, protein-packed breakfasts that keep me satisfied all morning. And let me tell you, this Protein-Packed Sweet Potato Egg Casserole is a total game-changer! It’s loaded with flavor, packed with nutrients, and ready in about an hour.
Whether you’re looking for a make-ahead breakfast for busy weekdays or a crowd-pleasing dish for the holidays, this casserole is sure to be a hit.
Table of Contents
Why You’ll Love This Protein-Packed Sweet Potato Egg Casserole
There are so many reasons to love this recipe! First, it’s incredibly high in protein, thanks to all those eggs and cheese. It’s also super easy to customize; feel free to swap out the veggies, cheese, or spices to your liking.
I especially love that I can make it ahead of time, which saves me so much time during the week. This casserole also fits into various diets, making it a winner for everyone.
What Makes This a Protein-Packed Casserole?
This casserole truly lives up to its name! The main sources of protein are the eggs and cheese; each serving delivers a substantial protein boost to kickstart your day. Protein is so important for breakfast because it keeps you feeling full and energized, preventing those mid-morning energy crashes.
I find that starting my day with a protein-rich meal like this helps me stay focused and productive.
If you’re looking for a quick and easy breakfast option, consider these Banana Oat Breakfast Bars as well. The daily recommended intake of protein for healthy adults should be 10% to 35% of your total calorie needs. One gram of protein supplies 4 calories.
Ingredients for Your Protein-Packed Sweet Potato Egg Casserole
Here’s what you’ll need to make this delicious casserole:
- 1.5 lbs sweet potatoes or yams (shredded)
- 12 large eggs
- 1 tbsp taco seasoning (low sodium)
- 2 tsp garlic powder
- 1 1/2 tsp salt
- Ground black pepper (to taste)
- 1 cup any milk (I used unsweetened almond)
- 1 cup sharp hard cheese (shredded & divided)
- 1/2 cup green onions or cilantro (chopped)
- 2 tbsp jalapenos (seeded & minced)
- 4 cups baby spinach or kale (packed)
- Cooking spray (I use Misto)
Ingredient Variations to Try
One of the best things about this casserole is how versatile it is! Here are some fun variations to try:
| Ingredient Category | Variation Options | Flavor Impact |
|---|---|---|
| Cheese | Cheddar, Monterey Jack, Feta | Cheddar adds a classic flavor, Monterey Jack is milder, Feta adds a tangy kick. |
| Vegetables | Bell peppers, Mushrooms, Zucchini | Add sweetness, earthiness, or a mild flavor. |
| Meat | Cooked sausage | Adds a savory, smoky flavor. |
| Spices/Herbs | Chili powder, Cumin, Paprika | Enhances the overall warmth and depth of flavor. |
How to Make Protein-Packed Sweet Potato Egg Casserole: Step-by-Step
Here’s how I make this delicious casserole:
- Preheat oven to 375 degrees F, line 9×13 baking dish with unbleached parchment paper and spray with cooking spray.
- In a large mixing bowl add eggs, taco seasoning, garlic powder, salt and pepper; whisk for 30 seconds. Add milk, 2/3 cup cheese, green onions, and jalapenos; whisk to combine.
- Add sweet potatoes and spinach, and stir well to mix. Mixture will be thick, and it might look like it needs more eggs but it doesn’t. Transfer to prepared baking dish, flatten with spatula and bake for 1 hour.
- Sprinkle with remaining 1/3 cup cheese and bake for a few more minutes until cheese is melted.
- Remove from the oven, cool for 10 minutes and cut into 12 squares using long serrated knife. Serve warm (great for holidays) or cold (awesome for meal prep).
Expert Tips for the Best Results
To ensure your casserole turns out perfectly every time, here are a few tips I’ve learned along the way. If your casserole seems watery, make sure you’ve drained any excess moisture from the shredded sweet potatoes.
If the sweet potatoes are still undercooked after an hour, cover the dish with foil and continue baking until they are tender.
To prevent the top from burning, lower the oven temperature slightly or tent the dish with foil during the last few minutes of baking. If you’re looking for another great side dish, try these Simple Glazed Carrots.
Make-Ahead and Storage Instructions
This casserole is perfect for meal prepping! I often make it on Sunday and enjoy it throughout the week. To make it ahead of time, simply prepare the casserole as instructed, but don’t bake it. Cover it tightly and store it in the refrigerator for up to 24 hours. When you’re ready to bake, remove it from the refrigerator and let it sit at room temperature for about 30 minutes before baking as directed.
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. For longer storage, you can freeze individual portions of the casserole for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
Adapting the Sweet Potato Egg Casserole Recipe for Dietary Needs
It’s easy to adapt this recipe to fit various dietary needs. For a dairy-free version, use dairy-free cheese and milk alternatives like almond or coconut milk. For a vegetarian version, simply omit any meat additions.
To make it low-carb or keto-friendly, reduce the amount of sweet potato and increase the amount of spinach or kale. Explore more breakfast options to suit your dietary preferences.
Serving Suggestions
This casserole is incredibly versatile and can be served for brunch, lunch, or dinner. I love pairing it with a simple side salad or a bowl of fresh fruit. It’s also fantastic with a dollop of Greek yogurt or sour cream.
Consider serving it with a side of avocado slices for extra healthy fats.
How to Further Increase the Protein Content
If you’re looking to boost the protein content even further, there are several easy ways to do so. Consider adding a scoop of protein powder to the egg mixture before baking. You can also use more egg whites instead of whole eggs to increase the protein while reducing fat.
Adding lean meats like lean or low-fat choices like cooked chicken or turkey can also significantly increase the protein content.
FAQs about Sweet Potato Egg Casserole
Q: Can I use frozen sweet potatoes?
A: Yes, but make sure to thaw and drain them well before adding them to the mixture.
Q: Can I add other vegetables?
A: Absolutely! Feel free to add any vegetables you like, such as bell peppers, mushrooms, or zucchini.
Q: How do I prevent the casserole from being too watery?
A: Make sure to drain any excess moisture from the sweet potatoes and vegetables before adding them to the egg mixture.
Conclusion
I hope you enjoy this Protein-Packed Sweet Potato Egg Casserole as much as I do! It’s a delicious, nutritious, and easy way to start your day. Plus, it’s so versatile that you can customize it to your liking.
Now I want to hear from you! Have you tried this recipe? What variations did you make? Leave a comment below and let me know. If you have any questions, feel free to ask, and don’t forget to share your results with me. Happy cooking!
Protein-Packed Sweet Potato Egg Casserole Recipe
Ingredients
Equipment
Method
- Preheat oven to 375 degrees F, line 9×13 baking dish with unbleached parchment paper and spray with cooking spray.
- In a large mixing bowl add eggs, taco seasoning, garlic powder, salt and pepper; whisk for 30 seconds. Add milk, 2/3 cup cheese, green onions, and jalapenos; whisk to combine.
- Add sweet potatoes and spinach, and stir well to mix. Mixture will be thick, and it might look like it needs more eggs but it doesn’t. Transfer to prepared baking dish, flatten with spatula and bake for 1 hour.
- Sprinkle with remaining 1/3 cup cheese and bake for a few more minutes until cheese is melted.
- Remove from the oven, cool for 10 minutes and cut into 12 squares using long serrated knife. Serve warm (great for holidays) or cold (awesome for meal prep).
