Protein-Packed Sweet Potato Egg Casserole is a nutritious and hearty dish that combines the sweetness of roasted sweet potatoes with protein-rich eggs and vegetables. This casserole is perfect for breakfast, brunch, or even a light dinner, providing a wholesome and satisfying meal.

Ingredients List

For the Casserole

• 2 medium sweet potatoes (about 1 lb or 450g, peeled and cubed)
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• 1/2 cup diced onion
• 1/2 cup diced bell pepper (any color)
• 2 cups fresh spinach (chopped)
• 8 large eggs
• 1/2 cup milk (or dairy-free alternative)
• 1 cup shredded cheese (cheddar, feta, or your choice)
• Optional: Fresh herbs (such as parsley or chives) for garnish

Timing

Preparing Protein-Packed Sweet Potato Egg Casserole takes about 15 minutes for prep and 30-35 minutes for cooking, totaling approximately 50 minutes.

Step-by-Step Instructions

Step 1: Preheat the Oven

1. Preheat Oven: Preheat your oven to 400°F (200°C).

Step 2: Roast the Sweet Potatoes

1. Prepare Sweet Potatoes: In a large bowl, toss the cubed sweet potatoes with olive oil, salt, black pepper, and paprika.
2. Roast: Spread the sweet potatoes on a baking sheet in a single layer and roast in the preheated oven for about 20 minutes, or until tender and slightly caramelized.

Step 3: Sauté the Vegetables

1. Sauté Onions and Peppers: In a skillet over medium heat, add a splash of olive oil. Sauté the diced onion and bell pepper for about 5 minutes until softened. Stir in the chopped spinach and cook until wilted. Remove from heat.

Step 4: Prepare the Egg Mixture

1. Whisk Eggs and Milk: In a large mixing bowl, whisk together the eggs and milk until well combined. Season with a pinch of salt and pepper.

Step 5: Assemble the Casserole

1. Combine Ingredients: In a greased 9×13-inch baking dish, layer the roasted sweet potatoes, sautéed vegetables, and shredded cheese. Pour the egg mixture evenly over the top.

Step 6: Bake

1. Bake the Casserole: Bake in the oven for 25-30 minutes, or until the eggs are set and the top is lightly golden.

Step 7: Serve

1. Cool and Garnish: Allow the casserole to cool for a few minutes before slicing. Garnish with fresh herbs if desired.
2. Serve Warm: Serve warm as a breakfast or brunch dish.

Nutritional Information

Here’s a quick glance at the nutritional profile of Protein-Packed Sweet Potato Egg Casserole (per serving, assuming 8 servings):

Nutrient	Amount per Serving
Calories	210
Protein	12g
Fat	10g
Carbohydrates	20g
Fiber	3g

Tips for Customization

• Add Protein: Incorporate cooked sausage, bacon, or ham for additional protein.
• Vegetable Variations: Feel free to add other vegetables like zucchini, mushrooms, or kale for more nutrition.
• Cheese Options: Experiment with different types of cheese such as goat cheese, mozzarella, or pepper jack for varied flavors.

Storing Tips for the Recipe

Protein-Packed Sweet Potato Egg Casserole can be stored in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave or oven before serving.

Conclusion

Protein-Packed Sweet Potato Egg Casserole is a delicious and wholesome dish that provides a perfect balance of flavors and nutrients. Ideal for any meal of the day, this casserole is sure to become a favorite in your household!

FAQs

Can I make this casserole ahead of time?

Yes! You can prepare the casserole a day in advance, cover it, and store it in the refrigerator. Bake it when ready to serve.

Can I use frozen sweet potatoes?

Yes! If using frozen sweet potatoes, ensure they are thawed and drained of excess moisture before roasting.

What can I serve with this casserole?

This casserole pairs well with a fresh salad, fruit, or whole-grain toast for a complete meal!