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Sweet Potato Egg Casserole Recipe with sweet potato hash browns, spinach, eggs, cheese, taco seasoning and eggs for a healthy vegetarian make ahead breakfast or a meal prep. | ifoodreal.com

Since healthy breakfast has to include complex carbs, my choice always turns to whole foods like oats, quinoa and sweet potatoes. I have never incorporated sweet potato in a breakfast dish before and was absolutely amazed how this sweet potato egg casserole turned out!

Sweet potatoes add amazing creaminess and sweetness to this egg bake. Feel free to use all eggs or a combination of eggs + egg whites, and make sure to try my sweet potato oatmeal muffins and sweet potato and eggs one pan dinner. Flavourful delicate mini omelettes with so many nutrients. I used only 1/2 cup of organic white cheddar cheese but you can use any. I’m going for full fat cheese and using less of it.

How to Make Sweet Potato Egg Bake

Sweet Potato Egg Casserole Recipe with sweet potato hash browns, spinach, eggs, cheese, taco seasoning and eggs for a healthy vegetarian make ahead breakfast or a meal prep.

Grate sweet potatoes. In a large mixing bowl, add eggs, salt, pepper, taco seasoning and whisk for 30 seconds. Add milk, cheese, cilantro, garlic, jalapeno peppers and whisk to combine.

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Sweet Potato Egg Casserole Recipe with sweet potato hash browns, spinach, eggs, cheese, taco seasoning and eggs for a healthy vegetarian make ahead breakfast or a meal prep.

Add sweet potatoes and spinach, mix, transfer to prepared baking dish and bake for 50 minutes. Remove from the oven and let cool for 10 minutes before cutting. Serve hot, warm or cold.

Kale would be a great substitute for spinach. You could also throw in some chopped broccoli, mushrooms or tomatoes. Use what you have.

You can also control the spiciness of sweet potato egg bake by using less or more taco seasoning and jalapenos. My kids loved this dish despite the fact they absolutely dislike sweet potatoes. Last time I doubled the recipe and baked in a larger dish. I was planning to freeze some but the bake was all gone in a few days. Enjoy!

Sweet Potato Egg Casserole Recipe with sweet potato hash browns, spinach, eggs, cheese, taco seasoning and eggs for a healthy vegetarian make ahead breakfast or a meal prep.

Sweet Potato Egg Casserole

Sweet Potato Egg Casserole

Ingredients

  • 3 small (12 oz) sweet potatoes, coarsely grated
  • 6 large eggs or 3 large eggs + 1 cup egg whites
  • 1 tsp salt
  • Ground black pepper, to taste
  • 1/2 tsp taco seasoning
  • 1/2 cup any milk (I used unsweetened almond milk)
  • 1/2 cup any cheese, shredded (I used full fat white cheddar)
  • 1/4 cup cilantro, chopped (optional)
  • 1 small garlic clove, crushed
  • 1 tbsp jalapeno, seeded & minced (for kid friendly I used 1/2 tbsp)
  • 2 handfuls of baby spinach
  • Cooking spray (I use Misto)

Directions

  1. Preheat oven to 350 degrees F, line 8 x 8 square baking dish with unbleached parchment paper and spray with cooking spray.*
  2. In a large mixing bowl add eggs, salt, pepper, taco seasoning and whisk for 30 seconds. Add milk, cheese, cilantro, garlic, jalapeno peppers and whisk to combine.
  3. Add sweet potatoes and spinach, mix, transfer to prepared baking dish and bake for 50 minutes. Remove from the oven and let cool for 10 minutes before cutting. Serve hot, warm or cold.
  4. Storage Instructions: Refrigerate in an airtight container for up to a week or freeze for up to 3 - 4 months.

Notes

*You could also use a non-stick muffin tin, just make sure to spray it REALLY well with cooking spray, or use silicone muffin tin. I also like to double the recipe, bake in 9" x 13" baking dish and freeze for later. Please note, baking time will increase by about 20 - 25 minutes, depending on your oven.

http://ifoodreal.com/sweet-potato-egg-casserole/

Nutritional Info

Servings Per Recipe: 9

Amount Per Serving = 1 square:
Calories: 100.3
Total Fat: 4.0 g
Cholesterol: 68.3 mg
Sodium: 392.0 mg
Total Carbs: 8.7 g
Dietary Fiber: 1.6 g
Protein: 7.6 g
WW Points+: 3

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28 Comments

  1. Kari Peters

    Breakfast on the go is a must for us too! I love egg bakes (especially on the weekend) but I’ve never used sweet potato in one before – I’m intrigued and can’t wait to try this! 🙂

    Reply
    • Olena

      I know, right?! But why not? I find my most successful recipes are where I get lose, not overthink and just go with what makes sense. Without breakfast on-the-go I would be dead by now LOL. Hockey practices at 7AM, hello?!

      Reply
          • Kari Peters

            I don’t know, but you never hear about it in Montana! I think hockey is more of an back east thing in the States! Calgary was fun for a while, but if we move back to Canada, I’d love to live in Canmore to be out of the city and closer to Banff! We’d like to see more of B.C. too! 🙂

          • Olena

            Makes sense. West Coast in the US is more beach and ocean stuff. You might never wanna live in AB after exploring BC. I moved to BC and can’t even compare.

  2. Melissa

    Absolutely delicious! I used frozen chopped spinach instead of fresh, which resulted in the spinach being more evenly distributed throughout the dish. Next time I will probably double the taco seasoning because it didn’t really come through that much for me. The dish was great hot the day I made it and also workd well cold as leftovers the next two days. Thanks for a great recipe!

    Reply
  3. Leslie

    Olena, I found your website a while back when looking for healthy meals to make, and I can’t tell you how happy I am to have found it!! This is my go-to website now. I have been printing off meals like crazy and can’t even keep up with making them all. Anyway, I’m still new to the cooking world so I have some things to learn, but my bake came out a tad different, it’s not as firm and it’s a darker color, but it was like HEAVEN to eat…I did however add way too much sweet potato, I ignored the fact that the three smallest sweet potatoes I found weighed 1.5 Ibs…I thought the more the merrier! So I just suggest weighing them at the store to be sure, unless you have a scale at home. Lawry’s was the only taco seasoning I could find at the store I went to, it says no MSG and natural flavors…but not sure if that means all-natural, either way this seasoning was powerful, but delicious, I think it even had dried minced onion in it. I will definitely make this one again…with less sweet potato.

    Reply
    • Olena

      Hi Leslie. I’m so happy you found me. How do I get on a first page of Google?! Ugh. Glad you liked the bake. Yes, amount of sweet potatoes matter.You will learn. Don’t feel shy to ask any questions. There are no dumb questions when it comes to cooking. Trader Joe’s has pretty clean taco seasoning for a good price. Thank you for taking time to write the comment.

      Reply
  4. Vicki

    Hi! If I want to freeze it in muffin size, should I cook it and then freeze it, or could I freeze it raw and then bake once thawed? thanks!

    Reply
  5. Judith

    Looks so yummy to me love sweet potatoes. I’m thinking of trying it
    in my Crockpot on low the night before and doubling or tripling the receipt.
    I have done several breakfast bakes in my crockpot and turned out great.

    Reply
  6. Kyra

    Really good! I did use a whole package of taco seasoning (about 40g), because I like big flavours. Would use a little less milk and a little more cheese next time (needed a little extra time to cook, maybe because I added quite a bit of spinach), but it worked wonderful with the egg whites. Thanks!

    Reply
  7. Kathie

    This is amazing! Three food groups, loads of nutrients, plenty of flavor… I was a bit skeptical about it being only 100 calories, but mine ended up being only 94 (I used 1/3 cup of cheese and extra spinach). My family loves this egg bake, and it’s really great for quick breakfasts all week!

    Reply
    • Olena

      Hi Kathie. I agree about everything. It is very hard to strike a breakfast recipe covering all food groups. I have 3 sweet potatoes and that is what I’m gonna make too for the week. Thanks for inspiring me to make my own recipe again haha.

      Reply
  8. Katja

    sorry, I have to ask… the three sweet potatoes should be 12 oz each or in total?

    Reply
  9. Susan Presley

    I’m glad you left this recipe up because I just made it and it’s delicious! Thanks!

    Reply

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