This sweet potato egg casserole is one of those recipes that works for almost any time of day. It’s hearty enough for dinner, nutritious enough for breakfast, and convenient enough to prep ahead for busy weeks. Sweet potatoes add natural sweetness and fiber, turkey sausage brings protein, and eggs tie everything together into a filling, balanced meal that reheats beautifully.
Ingredients
For the Base
| Ingredient | Amount |
|---|---|
| Garlic cloves, minced | 3 |
| Turkey sausage, uncooked | 1 lb |
| Sweet potatoes, cubed | 5 cups |
| Green bell pepper, diced | 1 |
| Yellow onion, finely diced | ½ large |
| Avocado or olive oil | 2 tablespoons |
For the Egg Mixture
| Ingredient | Amount |
|---|---|
| Milk | ½ cup |
| Large eggs | 10 |
| Mozzarella cheese, grated | ½ cup |
| Salt | 1 teaspoon |
| Dried thyme | 1 teaspoon |
| Black pepper | ½ teaspoon |
Protein-Packed Sweet Potato Egg Casserole
- Total Time: 1 hr 5 mins
- Yield: 8 servings
- Diet: Gluten Free
Description
Protein-packed sweet potato egg casserole with turkey sausage, vegetables, and cheese. Perfect for make-ahead breakfasts or dinner.
Ingredients
3 garlic cloves, minced
1 lb turkey sausage
5 cups sweet potatoes, cubed
1 green bell pepper, diced
1/2 large yellow onion, diced
2 tbsp avocado oil
10 large eggs
1/2 cup milk
1/2 cup mozzarella cheese
1 tsp salt
1 tsp dried thyme
1/2 tsp black pepper
Instructions
1. Cook vegetables until softened.
2. Cook sausage until fully done.
3. Whisk eggs with milk, cheese, and seasoning.
4. Combine everything in baking dish.
5. Bake until set.
6. Cool slightly and serve.
Notes
Great for meal prep.
Reheats well.
Can be frozen in portions.
- Prep Time: 20 mins
- Cook Time: 45 mins
- Category: Breakfast
- Method: Baked
- Cuisine: American
Step-by-Step Instructions and Helpful Tips
Step 1
Preheat the oven to 350°F and grease a 9×13-inch casserole dish. While the oven heats, chop all vegetables so everything is ready to cook.
Helpful tip: Evenly sized sweet potato cubes cook more consistently.
Step 2
Heat the oil in a large Dutch oven or skillet over medium heat. Add the onion, bell pepper, and sweet potatoes and cook for 8 to 9 minutes, stirring occasionally, until the vegetables begin to soften. Add the garlic during the last minute and sauté briefly until fragrant. Spread the vegetables evenly in the prepared baking dish.
Helpful tip: Avoid browning the vegetables too much, as they’ll continue cooking in the oven.
Step 3
In the same pan, cook the turkey sausage until fully cooked, breaking it into small pieces. Add the cooked sausage to the baking dish and gently mix with the vegetables.
Helpful tip: Using the same pan builds extra flavor.
Step 4
In a large bowl, whisk together the eggs, milk, mozzarella cheese, salt, thyme, and pepper until smooth and well combined.
Helpful tip: Whisk thoroughly to ensure even texture.
Step 5
Pour the egg mixture evenly over the vegetables and sausage. Gently stir to distribute everything evenly. Bake uncovered for 40 to 45 minutes, or until the center is set. If the top browns too quickly, loosely cover with foil halfway through baking.
Helpful tip: The casserole is done when the center no longer jiggles.
Step 6
Remove from the oven and allow the casserole to cool for 15 minutes before slicing and serving. This helps it firm up and makes clean slices easier.
Conclusion
This Protein-Packed Sweet Potato Egg Casserole is a reliable, nourishing recipe that fits into busy lifestyles. Whether you’re prepping breakfasts for the week or serving a cozy brunch or dinner, it delivers comfort, flavor, and balanced nutrition in every bite.
Frequently Asked Questions
Can this casserole be made ahead of time?
Yes, it’s perfect for meal prep and reheats well.
Can I freeze this casserole?
Yes, slice and freeze individual portions for easy reheating.
Can I swap the sausage?
Yes, chicken sausage or plant-based sausage works well.
Is this good for breakfast-for-dinner?
Absolutely, it’s hearty enough for an evening meal.