Sweet Potato Breakfast Casserole (Easy Meal Prep Recipe)

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.

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: 

1. Preheat oven and prepare the casserole dish with cooking spray. 
2. 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.
3. In another sauté pan on medium heat make the ground pork sausage. 
4. In a medium or large bowl, whisk eggs.
5. 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. 
6. Bake and enjoy. Serve with sliced avocado, hot sauce, and/or green onion if desired.
7. 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.

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: 

1. Prepare the recipe, start to finish, as written. 
2. Allow the egg casserole to cool and then transfer to an airtight container. 
3. Store in the refrigerator for up to 3 days or in the freezer for longer. 
4. 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. 

More Ground Pork Recipes

Chinese-Inspired Pork Lettuce Wraps

Egg Roll In A Bowl (Healthy and Easy)

Grilled Pork Burgers with Creamy Thai-Inspired Slaw

Sausage Hash Brown Egg Muffins

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Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 40 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

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Servings: 6–8 servings 1x

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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)

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Instructions

1. Preheat the oven to 375ºF. Grease a 9×9-inch square baking dish with non-stick cooking spray or oil.
2. 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.
3. Meanwhile, in another sauté pan on medium-high heat add the ground pork and seasoning and cook until browned. Drain pork if needed.
4. Add the peppers and onion to the tender sweet potatoes and continue sautéing for 3-4 minutes.
5. 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.
6. In a bowl, crack the eggs, add a dash of salt and pepper, and whisk.
7. 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.
8. Remove from the oven and let set for 5 minutes. Cut into 6-8 servings.
9. 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

Dairy-FreeGluten-freeGrain-FreeNut-freePaleoWhole30

© The Real Food Dietitians

Recipe By: The Real Food Dietitians

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