Description
A delicious and nutritious casserole featuring sweet potatoes, eggs, and simple seasonings for a high-protein meal.
Ingredients
Scale
- 2 medium sweet potatoes, peeled and diced (about 3 cups)
- 8 large eggs
- 1 cup low-fat milk or milk alternative
- 1 cup shredded low-fat cheese (cheddar or mozzarella)
- 1 small onion, chopped
- 1 bell pepper, chopped (any color)
- 2 cloves garlic, minced
- 1 cup cooked lean protein (diced chicken, turkey, or black beans)
- 1 tablespoon olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon dried oregano or Italian seasoning
- Optional: 1/4 teaspoon smoked paprika, chopped fresh parsley for garnish
Instructions
- Preheat oven to 375°F (190°C). Grease a 9×13-inch baking dish.
- Toss diced sweet potatoes with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 minutes until tender, or sauté in a skillet until soft.
- While potatoes cook, sauté onion and bell pepper in a small pan until soft. Add garlic for the last minute. Remove from heat.
- In a large bowl, whisk eggs and milk. Stir in shredded cheese, cooked protein, sautéed vegetables, oregano, and paprika if using.
- Add roasted sweet potatoes to the egg mixture. Stir gently to combine.
- Pour mixture into the prepared baking dish and smooth the top.
- Bake for 25–35 minutes, or until eggs set and top turns light golden. A knife in the center should come out clean.
- Let cool for 5–10 minutes before slicing.
Notes
Great for meal prep and can be stored in the refrigerator for up to 4 days or frozen for up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 5g
- Sodium: 450mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 4g
- Protein: 15g
- Cholesterol: 200mg