Consider meal prep covered with this healthy breakfast casserole! Made with whole eggs, roasted sweet potatoes, spinach, and goat cheese, this sweet potato breakfast casserole is complete with protein, fiber, and healthy fats making it a healthy and well-balanced breakfast or brunch. It’s also naturally gluten-free, vegetarian, and paleo for everyone to enjoy, and can easily be made dairy-free if needed.
If you’re anything like me, you want breakfast to be quick and filling and, while I certainly love a good bowl of oatmeal, having something ready to go in the fridge makes mornings so much easier, which is exactly why I love a breakfast casserole. Simply add all of your ingredients to a casserole dish, bake it in the oven, and return to a healthy and hearty breakfast for the whole week ahead.
Ingredients for Sweet Potato Breakfast Casserole:
- Eggs: This recipe calls for a dozen whole eggs, however, you could certainly swap some eggs for egg whites if you prefer.
- Sweet Potatoes: While this recipe calls for sweet potatoes or yams, white potatoes would also work well if that’s all you have on hand.
- Spinach: Several cups of spinach add fiber and a pop of color to this breakfast casserole. You could also use kale or Swiss chard if you like. If you want to add a few more vegetables, diced bell peppers or zucchini would work nicely.
- Cheese: While cheddar cheese, mozzarella cheese, or any other cheese will work in this recipe, I think soft goat cheese pairs particularly well with sweet potatoes and spinach.
- Milk: Adding milk helps to ensure the eggs in the casserole don’t come out rubbery. If you’re using non-dairy milk such as almond, oat, or soy milk, be sure to use unsweetened versions.
- Bacon or Sausage (optional): Although I didn’t add any to my recipe, you could certainly add a bit of cooked bacon, breakfast sausage, or turkey sausage to add an extra boost of protein to the dish. If you don’t have sausage, a bit of ground beef, ground pork, or ground turkey will also work well.
Want to make it dairy-free? To make this egg casserole dairy-free, simply swap the milk for unsweetened almond milk, rice milk, or soy milk. While goat cheese is technically dairy-free if you’d prefer to have no cheese you can easily omit it completely.
How to Make Sweet Potato Egg Casserole
While making an egg casserole is pretty straightforward, there are some tips that can help to ensure you get the tastiest and fluffiest egg casserole possible.
Grease your baking dish. To ensure your eggs don’t stick to the casserole dish, be sure to grease your baking dish with a little bit of butter, oil, or cooking spray before getting started.
Prep your vegetables. In an effort to increase efficiency and reduce prep time, prep all of your vegetables at once.
Pre-bake any root vegetables. If you’re adding potatoes or sweet potatoes to your egg casserole, be sure to partially or fully cook them before adding them to the egg mixture. As they take longer to cook than the eggs, this will help to ensure they are tender in the casserole.
Sautee onion and garlic. While you can add them raw, quickly sauteeing onion and garlic, if you’re adding any, before adding them to the casserole will help provide better flavor and texture.
Bake it but don’t over-bake it. An egg casserole will be done when the top is set but the center still jiggles a little bit. Overcooking an egg casserole will result in rubbery eggs.
If making it ahead of time, allow it to cool completely. If you’re making egg casserole as a meal prep idea, allow it to cool completely to room temperature before placing it in the fridge. Once cooled, cover with aluminum foil or a lid and transfer to the refrigerator for up to 5 days.
How to Serve Breakfast Casserole with Sweet Potatoes
While this sweet potato breakfast casserole was created with breakfast in mind, it can easily be served for lunch or dinner; enjoy it on its own or with a side salad for a light and filling meal. Once baked, the casserole keeps well in the fridge for up to one week and can be reheated or enjoyed cold for a simple main course or hearty snack.
Can you eat egg casserole cold?
Absolutely! Similar to a quiche or crustless quiche, egg casserole can be eaten hot or cold. On its own or paired with a salad, a slice of cold egg casserole makes a great meal any time of the day.
Can you freeze egg casserole?
Yes! Whether you’re making it in advance for a weekend brunch, as meal prep for weekday breakfasts, or storing leftovers, egg casserole can be stored in an airtight container in the freezer for up to 3 months. If you don’t have an airtight container, cover the casserole dish with plastic wrap and aluminum foil, and then place the entire casserole dish in a plastic bag before placing it in the freezer.
How to reheat frozen egg casserole?
To reheat, it is best to thaw the casserole and then reheat it in the oven at 350°F for 10-15 minutes. If you’d prefer to reheat it from frozen, you can reheat the entire casserole covered in the oven at 350°F for 40-60 minutes or for 20 minutes for one slice. You can also reheat it in the microwave, however, it may impact the texture making the eggs rubbery. If you must use the microwave, reheat it in 30-second increments to avoid overcooking it.
More Healthy Breakfast Casseroles:Print
Sweet Potato Breakfast Casserole
This sweet potato breakfast casserole is a great make-ahead breakfast that keeps well in the fridge and can be enjoyed for breakfast, lunch or dinner. This recipe is high in protein, high in fiber, vegetarian, paleo and gluten-free.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Yield: 6 slices 1x
- Category: Breakfast
- Method: Baked
- Cuisine: American
- 2 sweet potatoes, peeled and diced into 1-inch cubes
- 2 tablespoons olive oil
- 1 onion, minced
- 3 cups spinach, packed, roughly chopped
- 12 eggs
- 1/2 cup milk
- 6 ounces goat cheese, soft
- Black pepper
- Preheat the oven to 400°F and grease a 9×12 inch baking dish with a teaspoon of olive oil or some cooking spray.
- Add the peeled and cubed sweet potatoes to the baking dish, drizzle with 1 1/2 tablespoons of olive, add a pinch of salt and pepper, and then toss until well coated. Transfer the baking dish to the oven for 15 minutes, until sweet potatoes are just tender enough to be pierced with a fork.
- While the sweet potatoes are cooking, in a large skillet on medium-high heat, warm the remaining 1/2 tablespoon of olive oil, add onion and cook for 2-3 minutes until tender.
- Once the onion is cooked, add chopped spinach and cook, stirring frequently, until all of the spinach is wilted, about one minute. Once wilted, remove the pan from the heat and set it aside.
- When the sweet potatoes are ready, remove the baking dish from the oven, and turn the oven down to 350°F.
- Add the wilted spinach to the baking dish with the sweet potatoes, spreading it out evenly across the pan.
- In a large bowl, crack and add eggs, milk, a pinch of salt, and a pinch of pepper, and whisk until well mixed.
- Pour the whisked egg mixture into the baking dish with the sweet potatoes and spinach and stir gently until everything is well incorporated.
- Slice or break the goat cheese into pieces and dollop it across the top of the egg mixture.
- Return the baking dish to the oven and bake for 25-30 minutes until eggs are set in the middle and the sides are just turning golden brown.
- Once baked, the casserole can be served immediately or cooled completely and then stored in an airtight container in the fridge for up to 4 days.
- Serving Size: 1 slice
- Calories: 347 calories
- Sugar: 6 grams
- Fat: 20 grams
- Carbohydrates: 21 grams
- Fiber: 3 grams
- Protein: 20 grams
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