This Sweet Potato Egg Casserole is the perfect make-ahead breakfast or brunch option. Filled with protein, carbohydrates, and antioxidants, it’s a quick and easy sweet potato egg bake that’s especially great for runners and fitness enthusiasts.
Back when I was marathon training, I would always look forward to some sort of egg dish post-run. Whether it be an omelet, a scramble with toast, or this vegetarian breakfast casserole, I just wanted eggs in some shape or form.
And while this sweet potato breakfast hash casserole is vegetarian, don’t be fooled. It’s full of protein. Along with my veggie pasta bake, this sweet potato breakfast casserole is another high protein healthy vegetable bake option.
I have several sweet potato recipes on my site, so it’s pretty apparent how much I love them. Of note, the sweet potato turkey burgers and sweet potato blueberry bread are probably some of my favorites.
Ingredients For Sweet Potato Egg Casserole?
You only need a handful of ingredients to make this sweet potato breakfast casserole. It also happens to be gluten free!
- sweet potatoes (I use a grater for easy shredding)
- garlic powder
- 2 quart baking dish
If you’re a “meat in your casserole” type of person, add some sausage or bacon! Although, each serving provides about 25 grams of protein as is, so this sweet potato egg bake casserole is already high in protein.
How To Make This Gluten Free Vegetarian Breakfast Casserole
Make sure to preheat your oven to 350 degrees. While the oven is preheating, shred your sweet potatoes with a cheese grater. I didn’t peel my sweet potatoes (because there’s extra nutrients in that skin), but you can peel if you choose. If not, just make sure to wash them well.
Cook your onion in butter over medium-high heat. Then, add in the pepper and tomato and saute until soft. Add in your spices (garlic powder, salt, pepper).
Beat your eggs in a small bowl and slowly add in milk and the other 1/2 tsp of salt. Stir in your cheese, shredded sweet potatoes, and sauteed veggies. Add more cheese if desired.
Then, transfer this sweet potato veggie casserole mixture to a 2 quart baking dish and bake for 40-50 minutes, or until eggs set.
Can You Make This Sweet Potato Egg Bake in Advance?
Yes, this sweet potato breakfast casserole is a great meal prep casserole, and it’s a great way to simplify meal prep. Plus, this sweet potato hash brown breakfast casserole is GREAT for groups and big families!
You could mix your ingredients in advance and then just pop it in the oven the next morning.
You can also shred the sweet potatoes the night before, which is the most time-consuming process. Then, the next morning, all you need to do is saute your veggies and mix the eggs and milk.
Who wants to worry about cooking when you’re hungry and tired? Definitely not me.
While this isn’t a low carb breakfast casserole by any means, it does require some additional carbohydrates on the side for a full balanced meal, especially if consuming after a run or workout.
I prefer toast, bagels, waffles, biscuits, or baked oatmeal cups – all are great options!
Why Vegetarian Breakfast Potato Casserole is Great for Athletes
- Packed with veggie-rich antioxidants (Vitamin C from red peppers, sweet potatoes, and lycopene from tomatoes). One of the best healthy sweet potato recipes for breakfast!
- Full of important replenishment electrolytes, like sodium and potassium (no need to rely on sports drinks post-workout)
- Easy to prep ahead of time so it’s ready to eat after your long run or workout
- Eggs are high in the muscle-building protein leucine, a particular essential amino acid linked with increased muscle protein synthesis.
I’m usually more of a sweet over savory kind of girl, but it’s something about after exercise where I prefer savory. I think it’s because I associate savory flavors with salt, and my body knows it needs sodium.
Or, just do what I do sometimes, and make both! So you can have a slice of each.
If you’re craving a salty, savory option, give this turkey sausage breakfast casserole a try!
- 2 cups shredded sweet potatoes
- 2 Tbsp butter
- 1/2 large yellow onion, diced
- 1 small red pepper, diced
- 1 roma tomato, diced
- 1 tsp salt, divided
- 1 tsp black pepper
- 1/2 tsp garlic powder
- 8 large eggs
- 1 cup 2% milk
- 2 cups shredded cheese
- Preheat oven to 350 degrees.
- Wash, dry and peel sweet potatoes. Shred potatoes into hashbrown size.
- Melt butter in pan over medium-high heat. Add the onion, red pepper and tomato, sauteeing until soft (about 3-5 minutes). Add 1/2 tsp salt, pepper and garlic powder and mix well.
- In a separate bowl, beat eggs thoroughly and slowly add in milk. Add the other 1/2 tsp salt. Stir in the cheese, shredded sweet potatoes and sauteed vegetable mixture. Layer more cheese on top, if desired.
- Transfer to 8x8 baking dish and bake 40-50 minutes or until the eggs are cooked through and set.
I recommend shredding the sweet potatoes ahead of time as that is the most time-intensive part.
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Amount Per Serving: Calories: 480Total Fat: 29gSaturated Fat: 15gTrans Fat: 1gUnsaturated Fat: 11gCholesterol: 358mgSodium: 971mgCarbohydrates: 32gFiber: 4gSugar: 13gProtein: 24g