This Sweet Potato Egg Bake is fluffy, delicious and a perfect make ahead healthy breakfast casserole. It’s loaded with vegetables, sharp cheese and flavorful seasonings!
Why You’ll Love This Recipe
This sweet potato egg bake has layers upon layers of creamy sweet potatoes, fluffy eggs, tender spinach and gooey cheese. It reminds me a lot of my cottage cheese sweet potato quiche.
It’s gluten-free and every healthy enthusiast’s dream because we all know how hard it is to eat complex carbs, lean protein and not a lot of sugar in the morning. This sweet potato egg casserole contains 1.5 pounds of sweet potatoes and 4-5 cups of baby spinach.
You can make it ahead of time for a week of healthy breakfasts and enjoy year round, hot or cold. Its ingredients are also very budget-friendly!
Reader’s Review
I have now made this recipe 3 times and we love it! We use kale grown from our garden and it is the best! I love that it’s filled with so many good things, including cheeses, and that we can enjoy reheating a slice here and there over the next few days. Thank you!
Susan
Ingredients for Sweet Potato Egg Bake
- Sweet potatoes: Yams and sweet potatoes are 2 different things but you can use either. You will need 1.5 pounds or 3 large sweet potatoes. I like to buy organic and not to peel them because skin contains good-for-you vitamins and nutrients and will not be noticeable once shredded. Just wash well and grate. However, you can peel sweet potato, if you wish.
- Eggs: 12 large eggs.
- Cheese: Grate some hard sharp cheese like cheddar, gruyere or swiss. I have also used marble or Tex Mex cheese with great results. I often use Kerrygold Dubliner as it adds unbelievable punch of flavor to bland veggies. I know it’s not everyone’s favorite, like blue cheese, but I love it so had to share!
- Spinach: I like to buy pre-washed baby spinach.
- Milk: Any dairy or non-dairy milk works. I like to use almond milk in this dish because it’s tasteless and saves a few calories.
- Seasonings: Taco seasoning, garlic powder, salt and pepper.
- Green onions or cilantro, and jalapenos: For a lot of flavor with almost zero calories.
How to Make Sweet Potato Egg Casserole
- Prep: Preheat oven to 375 degrees F, line 9 x 13-inch casserole dish with parchment paper and grease with cooking spray. Grate sweet potatoes, cheese and chop other veggies.
- Whisk: In a large bowl, first add eggs, taco seasoning, garlic powder, salt and pepper. Then whisk in milk, cheese, green onions and jalapenos.
- Mix: Stir in the sweet potatoes and spinach. Mixture will be very thick!
- Pour: Transfer the sweet potato egg mixture into a baking dish lined with parchment paper and flatten it down.
- Bake: Bake sweet potato breakfast casserole for 1 hour. At the end, sprinkle more cheese on top and continue to bake until cheese has melted.
- Cool: Let the casserole cool for 10 minutes before slicing. Serve warm.
Variations
- Got butternut squash: You can use entirely butternut squash and turn it into a butternut squash breakfast bake, ha! Just peel and grate it. Easy-peasy!
- Adding meat: Adding turkey sausage or baked bacon is totally optional. If you do, saute sausage in a skillet before adding to the final mixture with sweet potatoes and spinach.
- Other veggies: Kale with stalks removed and chopped will work instead of spinach. You can also add bell peppers and mushrooms, sauteing them prior in a large skillet with a bit of oil or cooking spray.
- Up the protein content: If you would like to make casserole higher in protein, use 6 large eggs and 2 cups egg whites.
- Make it dairy-free: Omit the cheese completely, casserole will still hold together. And use almond milk.
How to Make Ahead
This healthy sweet potato egg bake is extremely durable in terms of time. You don’t have to worry about any ingredients to become soggy and can make it ahead of freeze.
Assemble the dish the night before, then wrap tightly in plastic and refrigerate overnight. Just bake in the morning and serve, perfect for all those holidays and brunches.
How to Store and Reheat
Freeze: If you would like to freeze the casserole, cook it first, cool completely, cover with plastic wrap and aluminum foil on top, and freeze it.
You can also slice it in individual servings and freeze separately. You can choose how many servings you want to defrost at a time – convenient.
Freeze either way for up to 3 months. Then thaw it completely in the fridge and reheat in a microwave.
Store: Leftovers can be stored in the refrigerator (covered) for up to 5 days.
FAQs
You can use regular potatoes. Peel, shred and give them a good squeeze as they contain more moisture than sweet potatoes. You can use store-bought hash browns as well. I would reduce salt to 1/2 teaspoon and keep in mind the bake will be not as healthy.
I haven’t tested this recipe in the slow cooker but you can loosely follow this slow cooker recipe directions. Please let me know how it comes out.
More Breakfast Casseroles to Try
Healthy Breakfast Casserole (Egg Bake)
Cottage Cheese Egg Bake
Low Carb Breakfast Casserole with Sausage
Baked Egg Tortilla
Sweet Potato Egg Bake
Ingredients
- 1.5 pound sweet potatoes or yams, shredded
- 12 large eggs
- 1 tablespoon taco seasoning, low sodium
- 2 teaspoons garlic powder
- 1 1/2 teaspoons salt
- 1/2 teaspoon ground black pepper
- 1 cup any milk, I used unsweetened almond milk
- 1 cup any sharp cheese like gruyere or cheddar, shredded & divided
- 1/2 cup green onion or cilantro, finely chopped
- 2 tablespoons jalapenos, seeded & minced
- 4 cups baby spinach or kale, packed
- Cooking spray, I use Misto
Instructions
- Preheat oven to 375 degrees F, line 9×13 baking dish with unbleached parchment paper and spray with cooking spray. Set aside.
- 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.
- 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.
- 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).
Notes
- Store: Refrigerate in an airtight container for up to 5 days
- Freeze: Freeze up to 3 months.
- Make ahead: Assemble, cover and refrigerate for up to 48 hours. Bake as per instructions.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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!
Bake at 425 degrees, fresh for 10 minutes and from frozen for 15-20 minutes – if slices.
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?
Eggs tend to stick to everything. Just to be safe I line.
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.
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.:)
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.
🙂 Super happy you decided to speak up and love this sweet potato egg casserole so much!
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
There you go. Yay! That’s a shortcut.
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!
Glad you enjoyed, Cathy!
I was sceptical about the veggie to eggs ratio. But this is the best healthy egg casserole I have ever tried.
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?
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.
Thank you for the suggestions!
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!
Thank you, Tanya! Good work, you will get there!
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.
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. 🙂
I had the same question about BN squash since I have loads of them… I googled the amount of shredded sweet poatato 1.5#s generates and it said 6 cups. I will be anxious to serve this to my visiting kiddos… will need to make it dairy free. What is the best non dairy cheese to use?
If you can find Miyokos or Violife – those are two good brands. Daiya non dairy cheese is more commonly found at grocers, though, so it is all you can find, that works too 🙂