by Olena

Sweet Potato Egg Casserole

by Olena

4.9 from 9 reviews

Sweet Potato Egg Casserole with shredded sweet potato, eggs and spinach. Make ahead healthy egg casserole perfect for meal prep breakfast, brunch and holidays.

Sweet Potato Egg Casserole

Healthy Egg Casserole

This sweet potato egg casserole is SO tasty, marshmallow-like fluffy and healthy! Layers upon layers of creamy sweet potatoes, fluffy eggs, tender spinach and gooey cheese. Amazeballs deliciousness!

If you are not a fan of sweet potatoes, try my healthy breakfast casserole with regular potatoes.

Is Sweet Potato Egg Bake Healthy?

Loaded with nutrients and vitamins, this healthy egg bake contains 1.5 lbs of sweet potatoes and 4-5 cups of baby spinach. When was the last time you had so many vegetables for breakfast?! Thought so.

Sweet Potato Egg Casserole cut

Do I Have to Peel Sweet Potatoes?

No. Wash well with a cloth or scrunchy. Skin contains vitamins and nutrients, therefore it make this sweet potato and spinach bake even more healthy.

grated sweet potato on cutting board

Can I Use Yams?

Yes. Yams and sweet potatoes are 2 different things but completely interchangeable in this recipe.

What Is Good Cheese for Casseroles?

Grate some hard sharp cheese like cheddar, gruyere or swiss. I use Kerrygold Dubliner which I love (btw, it doesn’t freeze well), no low fat stuff.

package of Dubliner hard ripened cheese

Can I Use Egg Whites?

If you would like to make sweet potato breakfast casserole higher in protein use 6 large eggs and 2 cups egg whites.

Can I Add Sausage?

Yes. Saute it in a pan previously while breaking with spatula.

Can Healthy Egg Bake Be Made Overnight?

You can assemble this healthy egg bake the night before, wrap tightly in plastic, refrigerate overnight and bake in the morning (all those holidays and brunches) or it’s perfect for a meal prep.

Sweet Potato Egg Casserole; unbaked and covered with plastic wrap

How to Stop Wasting Jalapenos

I clean and mince a few jalapenos at a time, then freeze for any time I need a tablespoon or two. Saves cleanup time and fingers (nose and eyes) “on fire”.

jar of spices; bag of frozen jalapenos

How to Make Sweet Potato Egg Casserole

  1. Preheat oven to 375 degrees F, line 9×13 baking dish with unbleached parchment paper and spray with cooking spray. In a large mixing bowl add eggs, taco seasoning, garlic powder, salt and pepper; whisk for 30 seconds.
  2. Add milk, 2/3 cup cheese, green onions, and jalapenos; whisk to combine.
  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.
  4. Transfer to prepared baking dish, flatten with spatula and bake for 1 hour. Sprinkle with remaining 1/3 cup cheese and bake for a few more minutes until cheese is melted.
  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).

How to Make Sweet Potato Egg Casserole step by stepHow to Make Sweet Potato Egg Casserole step by step

How to Make Sweet Potato Egg Casserole step by stepHow to Make Sweet Potato Egg Casserole step by step

Healthy sweet potato egg bake

Enjoy this healthy sweet potato breakfast casserole!

More Sweet Potato Recipes to Try

Print

Sweet Potato Egg Casserole

4.9 from 9 reviews

Sweet Potato Egg Casserole with shredded sweet potato, eggs and spinach. Make ahead healthy egg casserole perfect for meal prep breakfast, brunch and holidays.

  • Author: Olena of ifoodreal.com
  • Prep Time: 15 minutes
  • Cook Time: 62 minutes
  • Total Time: 1 hour 17 minutes
  • Yield: 12 slices 1x
  • Category: Breakfast
  • Method: Oven
  • Cuisine: North American
Scale

Ingredients

  • 1.5 lbs sweet potatoes, coarsely grated
  • 12 large eggs*
  • 1 tbsp taco seasoning
  • 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, packed
  • Cooking spray (I use Misto)

Instructions

  1. Preheat oven to 375 degrees F, line 9×13 baking dish with unbleached parchment paper and spray with cooking spray.
  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.
  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. Transfer to prepared baking dish, flatten with spatula and bake for 1 hour. Sprinkle with remaining 1/3 cup cheese and bake for a few more minutes until cheese is melted.
  4. 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).

Store: Refrigerate in an airtight container for up to 5 days or freeze leftovers for up to 3 months.

Make Ahead: Assemble, cover and refrigerate for up to 48 hours. Bake as per instructions.

Notes

*Substitute with 6 large eggs and 2 cups egg whites.

**I used Kerrygold Dubliner; sharp cheddar, Gruyere, Swiss would work. Use full fat, no low fat stuff.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

60 comments on “Sweet Potato Egg Casserole

Our “happiness” software deletes rude comments without publishing, so we can keep on happily cooking delicious recipes for you. Please see our full comment policy:).

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  1. This was delicious fresh from the oven. However if you want to freeze it and bake it later it didnt taste as good. I heated the oven to 375F for 20-25 min and mine came out soggy. Maybe from the spinach?

  2. I didn’t make this recipe, but my daughter made it for me when I was spending a lot of time with my mother on hospice. It was a healthy and delicious meal when I didn’t have time to cook! A definite win if you want to gift someone with an easy meal!

  3. Omg! Felt inspired by this recipe when the grocery store was out of regular potatoes and only had sweet ones! Also forgot to buy spinach so I used about 2 1/2 cups of broccoli instead. Added some chiltepins from my garden and voila! Tasted delicious.

  4. Good morning! This looks amazing! I want to make it for my MOPs group tomorrow. I was wondering if you have ever tried it woth kale instead of spinach? I wonder if kale would need to be sauteed a little before baking because it’s not as tender as spinach. Thank you for your help!

      1. I wish I’d read the comments before making this recipe. I didn’t have enough spinach so I used the small amount (not nearly enough) I had. I also didn’t have green onions but I had Cilantro. The mixture wasn’t as thick as due to the lack of spinach yet had I read the comments I could have used broccoli, being I had plenty of it. I’ll let you know how it turns out. Fingers crossed.
        Thanks for sharing this recipe.
        Iris

      1. You said the “correct amount is always inside the recipe card”. Where can I find recipe card with all of the corrections?

        1. The recipe in a box below the blog post where writing and pics stop. Look for pink purple print button and bulleted list. Keep scrolling. 🙂 Or above the comments. Or just click on jump to Recipe button above first main photo.

  5. How do you recommend reheating this? I plan to eat some within the next 5 days and then freeze the remaining, so could you please provide instructions for how to reheat both from the fridge and the freezer? Thanks in advance!

  6. Haven’t made this yet, but plan on making this for dinner, not for 12, but for 4. I’ve often made sweet potatoes with eggs. Why line the baking dish with Parchment paper? Could I not just lift a portion onto each plate from a greased baking dish?

  7. I made this and my Women’s Group liked it! The prep time definitly was longer than the 5 mins. described. I used Cuisinart to shred cheese and the potatoes. My variations: I used a combo of yam, sweet p, and red p. I peeled but next time I won’t. I had garlic granules on hand, but only used 1 tsp (not 2 tsp), as I didn’t know if they were interchangeable. I couldn’t used the full 2 tsp. I didn’t use parchment paper, just a buttered 9×13. I could have handled more than the 1 tbsp. of taco seasoning. I threw in @ 1 Tblsp. of flour, as other egg bakes I’ve done call for more than 1/4 C or more. Probably wouldn’t have needed it.

    1. I agree. I changed the prep time to 15 mins. Had an assistant to put 5 mins before. Glad you enjoyed it! Flour is not necessary because potatoes release starches. Spices are a personal preference. But you made it all work for you.:)

  8. I’m not one for leaving comments, but after making this casserole for like the 10th time I decided I really should leave a rating. We LOVE this breakfast casserole and how easy it comes together. We prep this on Sunday and then portion it out for our weekday breakfast meals. Love getting more veggies in our diets, and the flavor is awesome.

  9. I bought sweet potato noodles , had no idea what to do with them. Found your recipe, put noodles in bottom of casserole dish, placed all other ingredients in bowl and poured on top. I’m in love! I have made it twice already and I am making it again to bring it to a family pot luck. Thank you so much, so easy so delicious

  10. We loved this! We just felt good after we ate it rather than weighted down like the other breakfast casserole recipes! I love having another way to get veggies into breakfast, and was so nice to have breakfast leftovers too!

  11. I was sceptical about the veggie to eggs ratio. But this is the best healthy egg casserole I have ever tried.

  12. I am a Whole30 convert. The experience has me off of sugar for over 1-year now! I love eating whole. Other stuff I learned about myself, courtesy of Whole30 program: I can make time to cook, I have a sensitivity to serious sensitivity to soy, I can live without cheese and mostly prefer not to eat it, I can tame my sugar dragon. This recipe looks great! I’m wondering if I can replace the cheese with chicken or maybe even some other veggies. Thoughts?

    1. More veggies will make casserole fall apart. You need to replace lost flavour of cheese which would be nutritional yeast or some spices. Not sure how it will hold without a cup of cheese as it’s quite heavy on a sweet potato. I haven’t tried, might be good, might be not.

  13. I made this a few days ago. It was wonderfull!!! We ate it for breakfast and two lunches. Thank you so much for all your amazing recipes. I am switching my family to clean eating… slowly.. haha. Your website has been my guide to get our family eating healthy. Thank you!

  14. I was thinking of making it with butternut squash and swiss chard since I do not have the other veggies. What do you think ? I looks so yummy that I have to give it a try.

    1. Hi Nicole. “Yes” for butternut squash. About swiss chard, I think it has a bit of bitterness to it, so I’m not sure how 4 cups of it would taste, and at same time I’m hesitant to recommend to use less of it because spinach releases a lot of water during baking necessary to cook sweet potatoes. If you think swiss chard will taste OK in such amount for you, go for it. 🙂

  15. 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!

    1. 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.

  16. Really good! 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!

  17. 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.

  18. 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!

  19. 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.

    1. 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.

  20. Absolutely delicious! I used frozen chopped spinach instead of fresh, which resulted in the spinach being more evenly distributed throughout the dish. The dish was great hot the day I made it and also worked well cold as leftovers the next two days. Thanks for a great recipe!

  21. 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! 🙂

    1. 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?!

The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

This page may contain affiliate links. ifoodreal.com is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!