Name: Protein-Packed Sweet Potato Egg Casserole
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Cuisine: American
Ingredients: 2 medium sweet potatoes, peeled and diced; 8 large eggs; 1/2 cup milk (or dairy-free alternative); 1 tablespoon olive oil; 2 cups fresh spinach or kale; 1 bell pepper, chopped; 1 small onion, chopped; 2 cloves garlic, minced (optional); 1 cup shredded cheese (cheddar, mozzarella, or feta); 1/2 teaspoon salt; 1/4 teaspoon black pepper; 1/2 teaspoon paprika or chili flakes (optional)

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This Protein-Packed Sweet Potato Egg Casserole is a hearty, nourishing dish that’s perfect for breakfast, brunch, or even meal prep lunches. With roasted sweet potatoes, fluffy eggs, and flavorful add-ins like veggies and cheese, it delivers a balanced mix of protein, fiber, and complex carbs to keep me full and energized throughout the day.

Why You’ll Love This Recipe

I love how this casserole is both satisfying and wholesome—it’s packed with flavor and easy to customize with whatever ingredients I have on hand. It’s ideal when I want something I can bake once and enjoy all week. Whether I’m fueling up in the morning or looking for a light but protein-rich dinner, this casserole always hits the mark. Protein-Packed Sweet Potato Egg Casserole

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Sweet potatoes (peeled and diced)
Eggs
Milk (or dairy-free alternative)
Olive oil
Spinach or kale
Bell peppers
Onion
Garlic (optional)
Shredded cheese (cheddar, feta, or mozzarella)
Salt and pepper
Paprika or chili flakes (optional, for extra flavor)

Directions

I preheat the oven to 375°F (190°C) and grease a 9×13-inch baking dish.
I toss the diced sweet potatoes with olive oil, salt, pepper, and paprika, then spread them on a baking sheet and roast for 20–25 minutes until tender.
While the potatoes roast, I sauté chopped onion, garlic, and bell peppers in a skillet until softened. I add the spinach or kale last, cooking just until wilted.
In a large bowl, I whisk together the eggs, milk, and a pinch of salt and pepper.
Once the sweet potatoes are ready, I spread them evenly in the prepared casserole dish, layer the sautéed veggies over them, and sprinkle with cheese.
I pour the egg mixture over everything, gently shaking the pan to settle it evenly.
I bake the casserole for 30–35 minutes, or until the eggs are set and the top is lightly golden.
I let it cool slightly before slicing and serving.

Servings and timing

This recipe makes about 6 to 8 servings. It takes around 15 minutes to prep, 25 minutes to roast the sweet potatoes, and 30–35 minutes to bake, so it’s ready in just over an hour.

Variations

Sometimes I add cooked turkey sausage or crumbled tofu for extra protein. I also swap the sweet potatoes for butternut squash or use different greens like arugula. For a dairy-free version, I skip the cheese or use a plant-based option. Fresh herbs like parsley or chives add a nice touch too.

Storage/reheating

I store leftovers in an airtight container in the fridge for up to 4 days. To reheat, I microwave individual portions or warm them in the oven at 350°F until heated through. It also freezes well—I slice it, wrap individual portions, and freeze them. When ready to eat, I reheat straight from frozen or thaw overnight. Protein-Packed Sweet Potato Egg Casserole

FAQs

Can I make this casserole ahead of time?

Yes, I often prep it the night before and refrigerate it unbaked. I just bake it fresh in the morning, adding a few extra minutes to the cook time if it’s cold from the fridge.

What type of cheese works best?

I usually use shredded cheddar, but mozzarella, pepper jack, or crumbled feta all work great depending on the flavor I’m going for.

Can I use egg whites instead of whole eggs?

Yes, I’ve made it with a mix of egg whites and whole eggs for a lighter version. Just make sure the total liquid volume is similar.

Are sweet potatoes necessary?

They add great flavor and nutrition, but I’ve swapped them with regular potatoes, cauliflower, or squash when needed.

Is this casserole good for meal prep?

Absolutely. It stores and reheats well, and I love having slices ready to go for quick breakfasts or protein-packed snacks.

Conclusion

Protein-Packed Sweet Potato Egg Casserole is one of my favorite wholesome dishes—it’s filling, customizable, and full of ingredients that make me feel good. Whether I’m feeding a crowd or planning meals for the week, this casserole delivers on both taste and nutrition. It’s an easy, delicious way to start the day right.