This Shredded Sweet Potato Veggie Casserole is the perfect make-ahead breakfast or brunch option. Filled with protein, complex carbohydrates, antioxidants and electrolytes, it’s a quick and easy healthy vegetable bake option 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 Shredded Sweet Potato Veggie Casserole, I just wanted eggs in some shape or form. And while this is a vegetarian option – don’t be fooled. It’s full of protein.
In fact, now that I think about it, this recipe came to me during a long run. I was trying to think of something high in protein and electrolytes that I could pair with toast or a bagel. And then I thought to add my favorite carbohydrates into my high protein egg recipe. Along with my veggie pasta bake, this sweet potato casserole is another high protein healthy vegetable bake option. And as always, great for runners for many reasons which we’ll talk about.
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 unique ones that just WORK.
Make Your Life Easier with Meal Prep Casserole
This Shredded Sweet Potato Veggie Casserole can also be a great meal prep casserole too (here are my top tips for simplifying meal prep)! The only part that takes some time is shredding the sweet potatoes. If you’ve never made shredded sweet potatoes, it can be a little time intensive. Therefore, I recommend shredding them ahead of time if your schedule allows so you can enjoy this healthy vegetable bake at home immediately after your long run or workout.
Who wants to worry about cooking when you’re hungry and tired? Definitely not me.
Sidenote: I used a box shredder for these shredded sweet potatoes, though you could also use a mandolin. 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.
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 muffins – all are great options!
What You Need to Make This Healthy Vegetable Bake
- Sweet Potatoes
- Veggies of your choice – I added onion, red pepper, and tomato
- Spices (salt, pepper, garlic powder)
If you’re a “meat in your casserole” type of person, I know sausage or bacon would taste great. Although, each serving provides about 25 grams of protein as is, so this vegetarian breakfast strata is already high in muslce-repairing protein.
Why Shredded Sweet Potato Casserole is Great for Runners
- Packed with veggie-rich antioxidants (Vitamin C from red peppers, sweet potatoes and lycopene from tomatoes)
- 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 leucine, a particular 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. Bodies are so smart. Like way smarter than we give them credit for.
However, if you are more of a sweet person after exercise, the blueberry sweet potato oatmeal bake 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.
- 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.
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
Another great option is that this shredded sweet potato veggie casserole can be enjoyed all year round. If you happen to live in North Carolina like me, you may know that North Carolina is one of the biggest producers of sweet potatoes. Fortunately, we have them available all year round. You can just modify whatever vegetables are in season. Asparagus, spinach, butternut squash, zucchini and leeks would all make great additions.
I promise you’re going to want to make this over and over.