Easy Sweet Potato Egg Casserole | Healthy Breakfast Bake
Have you ever craved a breakfast that’s both satisfying and healthy? Look no further than this Easy Sweet Potato Egg Casserole. This dish combines the delightful sweetness of sweet potatoes with the richness of eggs and the heartiness of turkey sausage, making it a perfect start to your day.
Why Make This Recipe
This Easy Sweet Potato Egg Casserole is not just another breakfast option; it’s a wholesome meal packed with nutrients. Sweet potatoes are a great source of fiber, vitamins, and antioxidants. When combined with turkey sausage and fresh vegetables, this casserole offers a balanced start to your morning that can keep you energized for hours. It’s also incredibly versatile—you can enjoy it any time of day! Whether you’re hosting a brunch, looking for quick meal prep ideas, or simply craving a breakfast that doesn’t skimp on flavor, this casserole is sure to delight.
How to Make Easy Sweet Potato Egg Casserole
Making this casserole is simpler than you might think. Follow these easy steps, and you’ll have a delicious breakfast bake ready to serve.
Ingredients:
- 3 garlic cloves, minced
- 1 lb uncooked turkey sausage
- 5 cups sweet potatoes, cubed (1-inch)
- 1 green bell pepper, diced
- 1/2 large yellow onion, finely diced
- 2 tbsp avocado oil (or olive oil)
- 10 large eggs
- 1/2 cup whole milk (or plant-based alternative)
- 1/2 cup grated mozzarella cheese
- 1 tsp salt
- 1 tsp dried thyme
- 1/2 tsp black pepper
Directions:
- Preheat your oven to 350°F (175°C) and grease a 9×13-inch baking dish.
- In a large pan, heat the oil over medium heat. Add the cubed sweet potatoes, diced onion, and chopped bell pepper. Cook for about 8–9 minutes, stirring occasionally, until the vegetables are softened. Stir in the minced garlic just a minute before removing from heat to release its fragrant aroma.
- Transfer the sautéed vegetables into the greased baking dish, spreading them out evenly.
- In the same pan, use medium heat to cook the turkey sausage until browned and fully cooked. Break it up into small pieces with a spatula as it cooks. Once finished, add the sausage to your vegetable mixture in the baking dish and give it a good stir to combine.
- In a mixing bowl, whisk together the eggs, milk, grated mozzarella, salt, black pepper, and dried thyme until everything is well combined and nice and fluffy.
- Pour the egg mixture over the vegetable and sausage blend in the baking dish, then gently stir to ensure an even distribution of ingredients.
- Place the casserole in the preheated oven and bake uncovered for 40–45 minutes or until the center is firm. If you notice it browning too quickly, cover it lightly with aluminum foil and continue baking until done.
- Once cooked, let the casserole rest for about 10–15 minutes before slicing and serving. Enjoy your delicious meal!
Pro Tips for Success with Easy Sweet Potato Egg Casserole
- Choose the Right Sweet Potatoes: For a sweeter flavor and creamier texture, pick medium to large sweet potatoes. Look for ones that are firm and have smooth skin.
- Mix It Up: Feel free to add in other veggies you love, such as spinach, kale, or even mushrooms, to give this casserole your personal touch.
- Don’t Overcook the Vegetables: Cook just until softened to maintain a slight crunch. They’ll continue to cook in the oven.
- Use Fresh Ingredients: Fresh herbs, spices, and produce will elevate the flavors significantly. Consider using fresh thyme instead of dried if you can!
- Customize for Your Diet: If you’re dairy-free, use plant-based milk and cheese alternatives to make this dish fit your dietary needs.
Flavor Variations for Easy Sweet Potato Egg Casserole
- Spicy Kick: Add chopped jalapeños or a dash of hot sauce to the egg mixture for a spicy version.
- Cheesy Delight: Swap mozzarella for other cheeses like cheddar or feta for a different flavor profile.
- Herb Infusion: Mix in fresh herbs like parsley, chives, or basil to add freshness and vibrant flavors.
- Protein Boost: For an extra protein punch, consider adding diced ham or crumbled bacon instead of turkey sausage.
- Sweet Addition: Toss in sweet bell peppers or even diced apples for a touch of sweetness.
Serving Suggestions for Easy Sweet Potato Egg Casserole
This casserole can stand alone as a meal, but it can also be paired with various sides for a complete breakfast experience. Consider serving with:
- Fresh fruit salad for a sweet contrast.
- Whole grain toast for added fiber.
- A dollop of Greek yogurt on top for creaminess.
- A side of sautéed greens like spinach or kale for additional nutrients.
Storage and Freezing Instructions for Easy Sweet Potato Egg Casserole
Refrigerator Storage: Allow the casserole to cool completely, then store in an airtight container in the refrigerator. It should last for up to 5 days. When ready to eat, simply reheat individual portions in the microwave or oven.
Freezing Instructions: This casserole freezes wonderfully, making it a perfect meal prep option. To freeze, first allow it to cool completely and then cut it into portions. Wrap each portion tightly in plastic wrap and place them in a freezer-safe container or bag. It will keep well for about 2-3 months. To reheat, thaw overnight in the refrigerator and then warm in the oven or microwave.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|——————|—————|
| Calories | 300 |
| Protein | 22g |
| Carbohydrates | 20g |
| Fat | 15g |
| Fiber | 4g |
| Sodium | 450mg |
FAQ About Easy Sweet Potato Egg Casserole
Can I make this casserole ahead of time?
Yes! You can prepare the dish the night before, cover it properly, and refrigerate it. This makes it even easier to bake it in the morning when you’re ready for breakfast.
Can I use other meats in this casserole?
Definitely! If turkey sausage isn’t your preferred choice, feel free to substitute it with chicken sausage, diced ham, or even plant-based options like tofu or tempeh for a meat-free version.
What’s the best way to reheat leftovers?
To reheat leftovers, simply place a portion in the microwave or oven until heated through. If reheating in the oven, you might want to cover it with foil to prevent drying out.
Is this casserole suitable for freezing?
Absolutely! This casserole freezes very well. Just make sure to cool it completely before wrapping and storing it in the freezer.
Can I add more vegetables to this recipe?
Of course! This recipe is very versatile. Feel free to add your favorite vegetables to customize it. Just remember to sauté them lightly before adding them to the egg mixture.
How do I know when the casserole is done?
The casserole is done when the center is firm and no longer wobbly. If you insert a toothpick, it should come out clean. If the top is browning too quickly, cover with foil for the remainder of the cooking time.
Final Thoughts
The Easy Sweet Potato Egg Casserole is a wonderful way to start your day on a healthy note. Packed with flavor and nutritious ingredients, this dish is sure to become a family favorite. Whether you enjoy it for breakfast, brunch, or even dinner, this recipe proves that healthy eating doesn’t have to be boring. We hope you give it a try and enjoy every bite!
Print
Easy Sweet Potato Egg Casserole
- Total Time: 60 minutes
- Yield: 8 servings 1x
- Diet: Gluten-Free
Description
A wholesome breakfast casserole featuring sweet potatoes, eggs, and turkey sausage, perfect for a healthy start to the day.
Ingredients
- 3 garlic cloves, minced
- 1 lb uncooked turkey sausage
- 5 cups sweet potatoes, cubed (1-inch)
- 1 green bell pepper, diced
- 1/2 large yellow onion, finely diced
- 2 tbsp avocado oil (or olive oil)
- 10 large eggs
- 1/2 cup whole milk (or plant-based alternative)
- 1/2 cup grated mozzarella cheese
- 1 tsp salt
- 1 tsp dried thyme
- 1/2 tsp black pepper
Instructions
- Preheat your oven to 350°F (175°C) and grease a 9×13-inch baking dish.
- In a large pan, heat the oil over medium heat. Add the cubed sweet potatoes, diced onion, and chopped bell pepper. Cook for about 8–9 minutes, stirring occasionally, until the vegetables are softened. Stir in the minced garlic just a minute before removing from heat.
- Transfer the sautéed vegetables into the greased baking dish, spreading them out evenly.
- In the same pan, cook the turkey sausage until browned and fully cooked. Add the sausage to your vegetable mixture in the baking dish and stir to combine.
- In a mixing bowl, whisk together the eggs, milk, mozzarella, salt, black pepper, and thyme until fluffy.
- Pour the egg mixture over the vegetable and sausage blend in the baking dish, then gently stir to ensure even distribution.
- Bake uncovered for 40–45 minutes or until the center is firm. If browning too quickly, cover lightly with foil.
- Let the casserole rest for 10–15 minutes before slicing and serving.
Notes
Feel free to customize with your favorite vegetables and cheese variations.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice
- Calories: 300
- Sugar: 5g
- Sodium: 450mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 22g
- Cholesterol: 300mg
