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Healthy Sweet Potato Egg Casserole

Healthy Sweet Potato Egg Casserole - recipe card
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A hearty, protein-packed breakfast casserole featuring tender roasted sweet potatoes, fluffy eggs, and a blend of savory spices. The sweet potatoes caramelize in the oven, adding natural sweetness that balances the richness of eggs and cheese, while the Greek yogurt ensures a creamy texture without excess fat.

Ingredients

Scale
  • 2 medium sweet potatoes (about 1 lb total), peeled and cut into 1/2-inch cubes
  • 1 tbsp olive oil
  • 1/2 tsp kosher salt, divided
  • 1/4 tsp black pepper, divided
  • 8 large eggs
  • 1/2 cup full-fat Greek yogurt
  • 1/4 cup whole milk
  • 1/2 tsp smoked paprika
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 4 oz sharp cheddar cheese, shredded (about 1 cup)
  • 2 green onions, thinly sliced (for garnish)

Instructions

  1. Preheat your oven to 400°F / 200°C. Line a rimmed baking sheet with parchment paper. Toss the sweet potato cubes with olive oil, 1/4 teaspoon of kosher salt, and 1/8 teaspoon of black pepper. Spread them in a single layer on the prepared baking sheet. Roast for 20 minutes, stirring halfway through, until the cubes are tender and lightly browned at the edges. This step caramelizes the natural sugars in the sweet potatoes, adding depth of flavor.
  2. While the sweet potatoes roast, spray a 9×13-inch baking dish (or a 2-quart casserole dish) with nonstick cooking spray. In a large mixing bowl, whisk together the eggs, Greek yogurt, whole milk, remaining 1/4 teaspoon kosher salt, remaining 1/8 teaspoon black pepper, smoked paprika, garlic powder, and onion powder. Whisk until the mixture is completely smooth and the yogurt is fully incorporated—this ensures a creamy, cohesive custard.
  3. When the sweet potatoes are done, let them cool for 5 minutes on the baking sheet. Then spread the roasted cubes evenly in the prepared baking dish. Sprinkle the shredded cheddar cheese evenly over the sweet potatoes. Pour the egg mixture over the top, tilting the dish gently to distribute it evenly around all the sweet potatoes and cheese.
  4. Place the baking dish in the preheated 400°F / 200°C oven. Bake for 15 to 18 minutes, until the center is set and no longer jiggly when you gently shake the dish. The edges should be golden brown and pulling away from the sides slightly. A knife inserted into the center should come out clean. Overbaking will cause the eggs to become dry and rubbery, so start checking at 15 minutes.
  5. Remove the casserole from the oven and let it rest on a wire rack for 5 minutes. This resting time allows the casserole to firm up for clean slicing. Garnish with sliced green onions before serving.

Notes

Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, place individual portions on a microwave-safe plate and microwave on high for 60–90 seconds, or reheat in a 350°F / 175°C oven for 10 minutes. This casserole freezes well: wrap tightly in plastic wrap and then foil, and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. For a protein boost, serve with a side of turkey sausage or stir 1/2 cup of cottage cheese into the egg mixture before baking.

Nutrition

Keywords: sweet potato egg casserole, healthy breakfast casserole, baked egg casserole, high protein breakfast, sweet potato and eggs, easy breakfast casserole, meal prep breakfast, gluten-free casserole, American breakfast dish

Find it online: https://thehighproteinrecipes.com/healthy-sweet-potato-egg-casserole/