Description
Protein-Packed Sweet Potato Egg Casserole is a high-protein, make-ahead breakfast that balances complex carbs from sweet potatoes with eggs and cheese for lasting energy. It’s simple, nutritious, and perfect for meal prep.
Ingredients
2 medium sweet potatoes (about 1.5 lbs), peeled and diced into 1/2-inch cubes
12 large eggs
1/2 cup milk (any kind)
1 cup shredded cheese (cheddar, mozzarella, or a blend)
1/2 cup diced onion
1 bell pepper, diced
1 tsp garlic powder
1 tsp paprika
Salt and black pepper to taste
1 tbsp olive oil
Optional: cooked, crumbled bacon or sausage, spinach, mushrooms
Instructions
1. Preheat oven to 375°F (190°C) and grease a 9×13 inch baking dish.
2. Toss diced sweet potatoes with olive oil, salt, and pepper. Spread in dish and roast 15 minutes.
3. Meanwhile, whisk eggs, milk, garlic powder, paprika, salt, and pepper in a large bowl until smooth.
4. Remove potatoes from oven. Scatter onion, bell pepper, and any add-ins over potatoes.
5. Pour egg mixture evenly over everything.
6. Top with shredded cheese.
7. Bake 25–35 minutes, until center is set and edges are golden brown.
8. Cool 5–10 minutes before slicing and serving.
Notes
Always pre-roast sweet potatoes to avoid undercooked casserole.
Avoid overbaking—remove as soon as the center is set.
Pre-cook watery vegetables like mushrooms or spinach to prevent excess liquid.
For meal prep, refrigerate up to 4 days or freeze up to 2 months.
Reheat refrigerated portions in microwave 60–90 seconds, or frozen 2–3 minutes.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Breakfast, Brunch
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 slice
- Calories: 260
- Sugar: 4 g
- Sodium: 360 mg
- Fat: 15 g
- Saturated Fat: 6 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 16 g
- Fiber: 3 g
- Protein: 18 g
- Cholesterol: 285 mg