Veggie Sweet Potato Breakfast Casserole

  Apr 22, 2020  |  #Recipes

This Sweet Potato Breakfast 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. 

Shredded Sweet Potato Veggie Casserole with tomatoes, cheese and red peppers in white serving dish

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.

What Do You Need For This Sweet Potato Breakfast Casserole?

You only need a handful of ingredients to make this sweet potato egg casserole. It also happens to be gluten free!

shredded sweet potatoes in clear bowl to make sweet potato breakfast casserole

  • sweet potatoes (I use a grater for easy shredding)
  • butter
  • onion
  • pepper
  • tomato
  • eggs
  • milk
  • cheese
  • garlic powder
  • salt
  • pepper 
  • 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 sautee 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. 

sweet potato hashbrown casserole before baking in white casserole dish

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. 

serving sweet potato breakfast casserole out of serving dish on blue and white plates

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!

closeup of cooked breakfast casserole with veggies in white serving dish

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.

piece of sweet potato egg casserole on blue dish

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. 

However, if you are more of a sweet person after exercise, the sweet potato oatmeal bake with blueberries or banana peach steel cut baked oatmeal may be a better option for you.

Or, just do what I do sometimes, and make both! So you can have a slice of each.

 

Piece of Shredded Sweet Potato Veggie Casserole with eggs, sweet potatoes and veggies

Veggie Sweet Potato Breakfast Casserole

Yield: 5
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes

This Sweet Potato Breakfast 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 and meal prep casserole. 

Ingredients

  • 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

Instructions

  1. Preheat oven to 350 degrees.
  2. Wash, dry and peel sweet potatoes. Shred potatoes into hashbrown size. 
  3. 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.
  4. 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. 
  5. Transfer to 8x8 baking dish and bake 40-50 minutes or until the eggs are cooked through and set. 

Notes

I recommend shredding the sweet potatoes ahead of time as that is the most time-intensive part. 

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Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 480Total Fat: 29gSaturated Fat: 15gTrans Fat: 1gUnsaturated Fat: 11gCholesterol: 358mgSodium: 971mgCarbohydrates: 32gFiber: 4gSugar: 13gProtein: 24g

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