By: Stacie HassingPosted: 4/9/23
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Here’s a weekend meal prep staple that will soon become your new breakfast (or lunch or dinner) go-to. This Sweet Potato Breakfast Casserole is made with homemade breakfast sausage, is veggie-filled, and is a healthy, satisfying, reheat-and-eat meal. Not only is the recipe great for meal prep, it’s also a wonderful addition to a special holiday morning, such as an Easter brunch, Christmas morning, or Mother’s Day menu.
This recipe was created in partnership with our friends and farmers at the Minnesota Pork Board.
Sweet Potato Breakfast Casserole Is Dairy-Free, Gluten-Free, Paleo-Friendly, And Protein Rich
As a team of registered dietitians, we do our best to share healthy recipes that everyone and anyone can enjoy. Whether you have a food allergy or sensitivity, or specific dietary preference, we have a delicious recipe waiting for you. Though this healthy breakfast casserole recipe is made without dairy and gluten and is Whole30-friendly, it’s a flavorful egg bake that everyone will love.
Recipe Highlights
A simple recipe that’s meal prep-friendly, delicious, and healthy!
- Made with ground pork and eggs. Two budget-friendly foods that are also quality sources of protein, making this recipe satisfying and well-balanced
- Rich in important nutrients, including fiber, vitamin A, vitamin C, beta-carotene, and antioxidants thanks to the sweet potato, bell pepper and spinach.
- Meal prep-friendly. This recipe is great for making ahead and enjoying the next day or in the days to come.
- Features a homemade breakfast sausage that’s made from real-food ingredients.
What Are The Ingredients In The Casserole?
This Sweet Potato Breakfast Casserole is quick to make and made with all wholesome ingredients. Here’s what you’ll need:
- Avocado or olive oil
- Large sweet potato – may also substitute butternut squash, regular potatoes, or hash browns (no need to cook the frozen hash browns before adding)
- Ground pork – to make the homemade breakfast sausage. We recommend making the recipe as follows with our homemade breakfast sausage. You can also use your favorite store-bought breakfast sausage. Now, you could make it with turkey sausage but, we prefer pork sausage for this recipe. Much more flavorful!
- Sausage seasoning – garlic powder, Italian seasoning, fennel, ground sage, salt and black pepper, and cayenne.
- Red onion – may substitute yellow onion or green onion
- Red bell pepper – change up the veggies with what you have on hand. Other great options include zucchini, broccoli, and asparagus
- Spinach – or whatever greens you like or have on hand
- Large eggs – maybe also mix in egg whites if you wish
- Optional for serving – sliced avocado, hot sauce, and/or sliced green onion
Find the ingredient list with exact measurements in the recipe card below.
Ingredient Spotlight: Ground Pork
Ground pork is made by taking unseasoned pork, usually the shoulder or butt, and grinding it into ground meat. It’s an affordable option and incredibly versatile. Any recipe that is made with ground beef, turkey, or chicken can be made with ground pork. Ground pork is high in protein and thiamine, which you need for a healthy metabolism.
For more ways to use ground pork, try our Chinese-Inspired Pork Lettuce Wraps, Grilled Pork Burgers with Creamy Thai-Inspired Sauce, or Egg Roll in a Bowl (make it with ground pork).
Interesting facts about Minnesota pork – sustainably raised by farmers who are committed to doing what is right for pigs, people, and the planet.
- In the past 6 decades pork production has improved by using 75% less land, 25% less water, 7% less energy, and 8% fewer carbon emissions.
- Minnesota Pork Board recently wrote a Sustainability White Paper in collaboration with the National Pork Board and The Nature Conservancy. Click here to learn more about Minnesota’s role in leading the rest of agriculture on the topic of sustainability.
How To Make This Paleo Egg Casserole?
It takes just a few simple steps to make this recipe. Here’s what to do:
- Preheat oven and prepare the casserole dish with cooking spray.
- In a medium or large skillet sauté the sweet potato. To speed up the cooking of the sweet potatoes, cover the pan with a lid. Eventually you’ll add the peppers and onion to the tender sweet potatoes and continue cooking. Once the peppers and onions are soft, add the spinach and cook until wilted. Then, stir in the sausage and remove the pan from heat.
- In another sauté pan on medium heat make the ground pork sausage.
- In a medium or large bowl, whisk eggs.
- Add the sweet potato and sausage mixture to the prepared baking dish. Then pour whisked egg mixture over the top. Make sure to submerge all of the ingredients so that they are covered with the eggs.
- Bake and enjoy. Serve with sliced avocado, hot sauce, and/or green onion if desired.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
For serving size and the complete directions and ingredient amounts, scroll down to the recipe card below. All of our recipes include the nutrition analysis, listing calories (kcals), protein, carbohydrates/carb, fiber, sugar, sodium, cholesterol, and more per serving.
Our Favorite Baking Dish Set
These are our whole team’s go-to dishes for all things casseroles, baked oatmeals, cakes, desserts, and more! The two-piece Staub set gives you plenty of options to create a filling meal that comes together and cleans up with ease.
How to Serve Sweet Potato Breakfast Casserole?
This egg casserole recipe is a well-balanced meal all in one. With the combination of sweet potato, eggs, pork sausage, and veggies, it contains an adequate source of protein, carbohydrates, and fats. While this breakfast casserole is great served on its own, if you’re looking to add something more to the meal we recommend serving it with a side of fresh fruit or a mixed green side. If you’d like, you can top it with a few slices of avocado or a drizzle of hot sauce.
How to Meal Prep This Recipe
This recipe is great for making ahead because it reheats well. Here are the simple steps to meal prep the recipe:
- Prepare the recipe, start to finish, as written.
- Allow the egg casserole to cool and then transfer to an airtight container.
- Store in the refrigerator for up to 3 days or in the freezer for longer.
- When ready to enjoy, reheat the number of portions you need in a microwave safe container or on a plate for 1-1 ½ minutes. Longer if frozen.
Frequently Asked Questions
Can I add cheese to this breakfast casserole recipe?
You sure can! Any kind of cheese will make a great addition in this casserole include feta cheese (our favorite), mozzarella cheese, cheddar, colby jack, and even goat cheese.
Can I make this recipe in the slow cooker?
Yes, you can! To do this, spray the insert of the slow cooker with cooking spray. Then add the sausage and veggie mixture. Pour the egg mixture over top. Cover and cook on low for 4-6 hours or until the center is set.
What is the difference between a breakfast casserole and quiche?
A quiche is made of a mix of eggs and cream or milk almond milk for dairy-free) and poured into a pastry crust along with chopped or diced meats and an assortment of chopped or diced veggies. A breakfast casserole, also known as an egg bake, is similar to frittata because it is not baked in a pasty crust. Breakfast casseroles can range quite a bit. In general they contain eggs as well as a variety of ingredients like vegetables, cheese, and breakfast meats and are baked in a casserole dish.
Is pork sausage the same as ground pork?
Pork sausage is seasoned. Ground pork is unseasoned. Pork sausage is made from a combination of ground pork plus a blend of seasonings.
Recipe
★★★★★5 from 30 reviews
Sweet Potato Breakfast Casserole
This veggie-filled, satisfying breakfast casserole is great for meal prep because it reheats well or can be enjoyed as part of a special occasion breakfast or brunch. It’s made with a homemade breakfast sausage using ground pork as well as sweet potatoes, bell pepper, red onion, and spinach.
Prep: 20 minsCook: 22 minsTotal: 42 mins
Pin for LaterRate recipe
Servings: 6–8 servings 1x
Ingredients
- 1 1/2 teaspoons avocado or olive oil
- 1 sweet potato, cubed (~2 cups diced)
- ½ lb. ground pork (may sub pre-made breakfast sausage of choice*)
- ½ teaspoons garlic powder
- ¼ teaspoon Italian seasoning
- ¼ teaspoon fennel, crushed
- ¼ teaspoon ground sage
- ½ teaspoon fine salt
- Pinch of black pepper
- pinch of cayenne
- ½ small red onion, diced or thinly sliced (about 1/2 cup)
- ½ red bell pepper, diced or thinly sliced (about 2/3 cup)
- 3 cups spinach leaves
- 8 large eggs
- Fine salt and pepper
- Avocado, sliced (optional)
Instructions
- Preheat the oven to 375ºF. Grease a 9×9-inch square baking dish with non-stick cooking spray or oil.
- In a medium sauté pan, heat the oil over medium-high heat. Once hot, add sweet potato. Dash with salt. Cover and let cook for about 10-12 minutes or until sweet potatoes are slightly tender. Stir occasionally.
- Meanwhile, in another sauté pan on medium-high heat add the ground pork and seasoning and cook until browned. Drain pork if needed.
- Add the peppers and onion to the tender sweet potatoes and continue sautéing for 3-4 minutes.
- Once peppers are soft and onions are translucent. Add spinach and cook for 1-2 minutes or until spinach is wilted, then stir in the cooked sausage and remove pan from heat.
- In a bowl, crack the eggs, add a dash of salt and pepper, and whisk.
- In the 9×9 baking dish, add the sweet potato and sausage mixture then pour whisked eggs over the top. Make sure to submerge all of the ingredients so that they are covered with the eggs. Bake in the oven for 20-24 minutes or until the center is set.
- Remove from the oven and let set for 5 minutes. Cut into 6-8 servings.
- Serve with sliced avocado, and/or drizzle of hot sauce if desired.
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Notes
*If you use a pre-made breakfast sausage of choice, omit the seasonings.
Nutrition Information
- Serving Size: 1/8 of recipe
- Calories: 209
- Fat: 14 g
- (Sat Fat: 10 g)
- Sodium: 350 mg
- Carbohydrate: 9 g
- (Fiber: 2 g
- Sugar: 3 g)
- Protein: 24 g
- Cholesterol: 267 mg
Dietary
© The Real Food Dietitians
Recipe By: The Real Food Dietitians
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Stacie Hassing
Stacie is a Licensed and Registered Dietitian from rural southern Minnesota where she, her husband and three children reside with their dog. She’s a co-founder of The Real Food RDs and content creator of simple and wholesome recipes. She loves all kinds of fitness and has a passion to inspire as many as she can live a healthier and happier life both in and out of the kitchen - the driving force behind the co-development of the The Real Food RDs brand.
Reader Interactions
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Julie Grable saysHow can I print this without getting 50 pages or downloading extra software onto my computer>??????
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- Stacie Hassing says
Hi Julie, be sure to use a browser such as Chrome or Safari as they work much better for our plug-ins than a few other browsers. When ready to print a recipe, go to the recipe card and click on the white button outlined in yellow that says, ‘Print Recipe’, not the drop down on your browser. A new tab will open up with a preview of the recipe card. At the top of the new tab, you’ll see a button that says ‘Options’. Click the options button and several options will appear directly below. You can then choose what size you want the recipe card to be printed at (small, medium, or large) and you can remove the image, description, nutrition analysis, and notes section to make the printed page smaller. After selecting the options you want, be sure to click the ‘print’ button at the top right next to the ‘options’ button. That will remove the ads from the page, and you’ll print just the recipe card. Hope this helps!
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- Rachel says
Can you prep the night before and just pop it in the oven in the morning?
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- Stacie Hassing says
Hi Rachel! We haven’t specifically experimented with that method, but it should work fine! Let us know how you like it!
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- Ruth says
Another hit with my family, I’m loving these recipes!
★★★★★
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- Stacie Hassing says
Fantastic Ruth! Thanks for the 5-star review!
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