Protein-Packed Sweet Potato Egg Casserole

Oh, mornings! I swear, they get earlier every day. Between getting the kids ready and trying to squeeze in a quick workout, sometimes breakfast feels like a luxury I just can’t afford. But that’s where my Protein-Packed Sweet Potato Egg Casserole comes to the rescue.

I whip it up on Sunday, and it’s a lifesaver all week long. It’s so convenient, and so delicious. With just over an hour of total cook time, this casserole is a game-changer.

Why You’ll Love This Protein-Packed Sweet Potato Egg Casserole

• Perfect for meal prep, ensuring a healthy breakfast is always ready.
• Packed with protein, it keeps you full and energized all morning long.
• It’s a sneaky and delicious way to get those extra veggies in.
• Totally customizable to fit whatever dietary needs you have.

Ingredients You’ll Need

• 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)

Let’s talk sweet potatoes! You can use either sweet potatoes or yams for this recipe. Beauregard sweet potatoes are my go-to because of their vibrant orange color and naturally sweet flavor. Garnet sweet potatoes are another great option, offering a slightly less sweet and more earthy taste.

As the Harvard School of Public Health notes, sweet potatoes are a good source of Vitamin A in the form of beta-carotene, Vitamin B6, Vitamin C, potassium, and fiber.

Looking for another great morning option? Check out this recipe for the Ultimate Egg and Sausage Breakfast Sandwich Recipe.

Cheese is another way I customize this casserole, and I love a sharp cheddar for that classic flavor. But feel free to experiment with other hard cheeses like Gruyere or Parmesan. If you need a dairy-free option, there are some great plant-based cheese alternatives available. And for the milk, I typically use unsweetened almond milk, but any milk will do.

If you are looking for another delicious breakfast, then take a look at this guide on breakfast and brunch recipes.

How to Make This Protein-Packed Sweet Potato Egg Casserole: Step-by-Step

1. Preheat oven to 375 degrees F, line 9×13 baking dish with unbleached parchment paper and spray with cooking spray. This ensures your casserole won’t stick and makes cleanup a breeze. I like to use parchment paper that hangs over the sides, acting like handles, to easily lift the baked casserole out.
2. 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. Make sure you whisk everything together until it’s well combined. I aim for a light, frothy consistency. This helps to evenly distribute the seasonings and cheese.
3. 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.
   Don’t worry if the mixture seems thick! The sweet potatoes will release moisture as they bake. Transfer to prepared baking dish, flatten with spatula and bake for 1 hour. Pressing down with the spatula helps the casserole cook evenly.
4. Sprinkle with remaining 1/3 cup cheese and bake for a few more minutes until cheese is melted. Keep an eye on it! I like to bake it until the cheese is bubbly and golden brown.
5. 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). A serrated knife makes clean cuts.

Tips for the Best Protein-Packed Sweet Potato Egg Casserole

Want to add some meat? Cooked sausage or shredded chicken would be delicious additions. Simply add them to the sweet potato mixture before baking. Feel free to play around with the seasonings, too. If you like a little more heat, add a pinch of cayenne pepper or use a spicier taco seasoning.

A 9×13 inch baking dish is my go-to for this recipe, but if you use a different size, keep in mind that the cooking time may vary. A smaller dish may require a longer baking time, while a larger dish may cook faster.

To prevent a watery casserole, make sure to squeeze out any excess moisture from the shredded sweet potatoes before adding them to the egg mixture. You can do this by placing the shredded potatoes in a clean kitchen towel and squeezing gently.

Make-Ahead and Storage Instructions

Let the casserole cool completely before storing it. This prevents condensation from forming, which can make the casserole soggy. I usually let it sit on the counter for about an hour. Wrap the cooled casserole tightly in plastic wrap or aluminum foil, or store it in an airtight container.

To prevent freezer burn, wrap the casserole in a double layer of plastic wrap before freezing. You can also store it in a freezer-safe container. It can be stored in the freezer for up to 2-3 months.

To reheat, thaw the casserole in the refrigerator overnight. Then, bake in a preheated oven at 350 degrees F until heated through, about 20-25 minutes. You can also microwave individual slices for a quick and easy reheat.

Protein-Packed Sweet Potato Egg Casserole Variations for Different Diets

Creative Serving Suggestions

I love topping my casserole with a dollop of avocado or a spoonful of salsa. Sour cream or Greek yogurt are also great additions. For a complete meal, serve it with a side of fresh fruit salad or a yogurt parfait.

This casserole is perfect for breakfast, brunch, or even dinner! For a heartier dinner, serve it with a side salad or roasted vegetables.

Can You Cook This Protein-Packed Sweet Potato Egg Casserole in a Slow Cooker or Instant Pot?

Yes, you can!

Slow Cooker: Line your slow cooker with parchment paper. Prepare the casserole mixture as directed, and pour it into the slow cooker. Cook on low for 4-6 hours, or until the casserole is set. Sprinkle with cheese during the last 30 minutes of cooking.

Instant Pot: Pour 1 cup of water into the Instant Pot. Place a trivet inside. Pour the casserole mixture into a greased, oven-safe dish that fits inside the Instant Pot. Cover the dish with foil. Lower the dish onto the trivet. Cook on high pressure for 30 minutes, followed by a natural pressure release for 10 minutes. Remove the dish from the Instant Pot, sprinkle with cheese, and broil for a few minutes until the cheese is melted.

FAQs about Sweet Potato Egg Casserole

Conclusion

I hope you love this Protein-Packed Sweet Potato Egg Casserole as much as I do! It’s a delicious, convenient, and healthy way to start your day. If you try this recipe, please leave a comment below and let me know how it turns out! I’d love to hear your questions or any variations you try. And if you take a photo, don’t forget to tag me on social media!

Emily

Protein-Packed Sweet Potato Egg Casserole

Between getting the kids ready and trying to squeeze in a quick workout, sometimes breakfast feels like a luxury I just can’t afford. But that’s where my Protein-Packed Sweet Potato Egg Casserole comes to the rescue.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 1 hour hr 2 minutes mins

Total Time 1 hour hr 17 minutes mins

Servings: 12 slices

Course: Breakfast

Cuisine: North American

Calories: 159

Ingredients Equipment Method Nutrition Notes

Ingredients

  

1x2x3x?

Ingredients You’ll Need

• 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)

Equipment

• 9×13 baking dish
• Large Mixing Bowl
• spatula
• long serrated knife
• slow cooker
• Instant Pot
• oven-safe dish

Method

 

1. Preheat oven to 375 degrees F, line 9×13 baking dish with unbleached parchment paper and spray with cooking spray. This ensures your casserole won’t stick and makes cleanup a breeze. I like to use parchment paper that hangs over the sides, acting like handles, to easily lift the baked casserole out.
2. 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. Make sure you whisk everything together until it’s well combined. I aim for a light, frothy consistency. This helps to evenly distribute the seasonings and cheese.
3. 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. Don’t worry if the mixture seems thick! The sweet potatoes will release moisture as they bake. Transfer to prepared baking dish, flatten with spatula and bake for 1 hour. Pressing down with the spatula helps the casserole cook evenly.
4. Sprinkle with remaining 1/3 cup cheese and bake for a few more minutes until cheese is melted. Keep an eye on it! I like to bake it until the cheese is bubbly and golden brown.
5. 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). A serrated knife makes clean cuts.

Nutrition

Calories: 159kcal

Notes

Want to add some meat? Cooked sausage or shredded chicken would be delicious additions. Simply add them to the sweet potato mixture before baking. Feel free to play around with the seasonings, too. If you like a little more heat, add a pinch of cayenne pepper or use a spicier taco seasoning.

Tried this recipe?

Let us know how it was!