Protein-Packed Sweet Potato Egg Casserole (Easy Meal Prep Breakfast!)
Looking for a nutritious, high-protein breakfast that keeps you full and energized? This Protein-Packed Sweet Potato Egg Casserole is the perfect solution. It’s made with simple, wholesome ingredients like roasted sweet potatoes, eggs, spinach, and lean protein like turkey sausage or tofu, and it’s perfect for meal prep. Whether you’re fueling up for a busy day or planning ahead for the week, this gluten-free, dairy-optional casserole is a delicious way to power your mornings with clean energy and flavor. Plus, it reheats beautifully, making it ideal for families and on-the-go professionals.
Overview of Protein-Packed Sweet Potato Egg Casserole
This sweet potato egg casserole is a flavorful, protein-rich breakfast bake that fits perfectly into healthy lifestyles, from Mediterranean to low-carb to gluten-free diets. Made with layers of roasted sweet potatoes, fresh spinach, sautéed onions, eggs, and your choice of protein, it’s both satisfying and packed with nutrients. It’s a fantastic meal prep option—just slice, store, and reheat. Whether served as a brunch centerpiece or portioned for grab-and-go meals, this casserole is both versatile and crave-worthy. With over 20 grams of protein per serving, it’s a delicious way to stay on track without compromising taste.
Ingredients of Protein-Packed Sweet Potato Egg Casserole
Here’s what you’ll need to make this protein-packed breakfast casserole:
Vegetables:
- 2 medium sweet potatoes, peeled and diced
- 1 cup fresh baby spinach (or kale), chopped
- 1 medium yellow onion, diced
- 1 red bell pepper, chopped (optional)
- 1 tablespoon olive oil
Protein:
- 1 cup cooked turkey sausage (crumbled), chicken sausage, or tofu (cubed and browned)
- 8 large eggs
- 1/2 cup egg whites (optional, for added protein)
Dairy (optional):
- 1/2 cup milk (any type: dairy or unsweetened plant-based)
- 1/2 cup shredded cheese (cheddar, mozzarella, or dairy-free)
Seasoning:
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/4 teaspoon black pepper
- 1/4 teaspoon sea salt
- Optional: pinch of red chili flakes
Cooking Spray or Extra Olive Oil for Greasing
How to Make Protein-Packed Sweet Potato Egg Casserole:
The steps are simple and streamlined for busy mornings or meal prep Sundays.
1. Prep the Sweet Potatoes:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Toss diced sweet potatoes with olive oil, salt, and paprika. Roast for 20–25 minutes until golden and tender. Set aside to cool slightly.
2. Sauté the Veggies:
In a skillet over medium heat, sauté onions and red bell peppers until soft (about 5–6 minutes). Add spinach and cook until wilted. Remove from heat and combine with roasted sweet potatoes and your cooked protein (e.g., turkey sausage).
3. Whisk the Eggs:
In a large bowl, whisk together eggs, egg whites, milk, garlic powder, and black pepper until smooth and frothy.
4. Assemble the Casserole:
Lightly grease a 9×13-inch baking dish with cooking spray or olive oil. Spread the veggie and protein mixture evenly in the dish. Pour the egg mixture over the top, ensuring it seeps into all layers. Sprinkle with shredded cheese if using.
5. Bake to Perfection:
Reduce oven temperature to 375°F (190°C) and bake the casserole for 35–40 minutes, or until the center is set and the top is slightly golden. A knife inserted should come out clean.
6. Cool and Serve:
Let the casserole rest for 10–15 minutes before slicing. This helps it firm up and makes it easier to portion.
Cook and Prep Times:
| Task | Time |
|---|---|
| Prep Time | 15 minutes |
| Roasting Time | 25 minutes |
| Assembly Time | 10 minutes |
| Baking Time | 35–40 minutes |
| Cooling Time | 10–15 minutes |
| Total Time | ~75 minutes |
Nutritional Information (Per Serving – Makes 8):
| Nutrient | Amount |
|---|---|
| Calories | 260 kcal |
| Protein | 21g |
| Carbohydrates | 18g |
| Fiber | 3g |
| Sugar | 4g |
| Fat | 12g |
| Saturated Fat | 4g |
| Sodium | 370mg |
Note: Values vary depending on the protein and milk used.
Serving Suggestions of Protein-Packed Sweet Potato Egg Casserole
- Brunch Spread: Serve warm slices with a side of avocado, sliced oranges, and whole-grain toast for a complete weekend brunch.
- Meal Prep Boxes: Slice into 8 portions and store in airtight containers with a side of berries or sautéed greens for a week’s worth of balanced breakfasts.
- Toppings: Top with fresh herbs like chives or parsley. A dollop of Greek yogurt or a drizzle of hot sauce adds even more flavor.
- Pair With: A protein smoothie or black coffee for a quick and satisfying morning fuel.
