Introduction
Sweet potato egg bake is a delicious and nutritious breakfast dish that combines the natural sweetness of sweet potatoes with the protein-rich goodness of eggs. This easy-to-make casserole is perfect for busy mornings, weekend brunches, or meal prep. Packed with vitamins, fiber, and protein, it’s a wholesome way to fuel your day.
Why Sweet Potato Egg Bake?
Sweet potatoes are a nutrient-dense ingredient, rich in vitamins A and C, fiber, and antioxidants. When paired with eggs, which are a great source of high-quality protein and essential nutrients, this dish becomes a powerhouse of nutrition. Plus, it’s versatile, customizable, and can be made ahead of time for convenience.
Ingredients
- 2 medium sweet potatoes, peeled and diced into ½-inch cubes
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 red bell pepper, diced
- 2 cups fresh spinach (or kale), chopped
- 8 large eggs
- ½ cup milk (or unsweetened almond milk)
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- Salt and pepper to taste
- 1 cup shredded cheese (cheddar, mozzarella, or your favorite variety)
- Optional toppings: avocado slices, fresh cilantro, hot sauce, or salsa
Instructions
- Preheat the Oven: Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with olive oil or cooking spray.
- Prepare the Sweet Potatoes: In a large skillet, heat the olive oil over medium heat. Add the diced sweet potatoes and cook for 8-10 minutes, stirring occasionally, until they begin to soften. Add the diced onion and red bell pepper, and cook for another 5 minutes until the vegetables are tender. Stir in the chopped spinach and cook until wilted. Season with salt and pepper to taste.
- Transfer to Baking Dish: Spread the cooked sweet potato mixture evenly in the prepared baking dish.
- Whisk the Eggs: In a large bowl, whisk together the eggs, milk, garlic powder, smoked paprika, cumin, salt, and pepper until well combined.
- Assemble the Bake: Pour the egg mixture over the sweet potato mixture in the baking dish. Sprinkle the shredded cheese evenly on top.
- Bake: Bake in the preheated oven for 25-30 minutes, or until the eggs are set and the top is golden brown. To check for doneness, insert a knife into the center—it should come out clean.
- Cool and Serve: Allow the egg bake to cool for 5-10 minutes before slicing. Serve warm with optional toppings like avocado slices, fresh cilantro, hot sauce, or salsa.
Tips for Perfect Sweet Potato Egg Bake
- Prep Ahead: Dice the sweet potatoes and vegetables the night before to save time in the morning.
- Customize: Add cooked sausage, bacon, or diced ham for extra protein, or swap the spinach for other greens like kale or arugula.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven before serving.
Health Benefits of Sweet Potato Egg Bake
This dish is not only delicious but also offers several health benefits:
- Rich in Vitamins: Sweet potatoes are an excellent source of vitamin A, which supports eye health, and vitamin C, which boosts immunity.
- High in Protein: Eggs provide high-quality protein, essential for muscle repair and overall health.
- Fiber-Packed: Sweet potatoes and spinach add fiber, promoting digestive health and keeping you full longer.
More Sweet Potato Recipes to Try
If you love sweet potatoes as much as we do, you’ll definitely want to check out these other delicious recipes:
- Sweet Potato and Ground Beef Skillet: A hearty and savory dish that combines sweet potatoes with ground beef for a satisfying meal. Perfect for dinner or meal prep!
- Easy Cake Recipes: If you’re in the mood for something sweet after your egg bake, explore this collection of easy cake recipes for a delightful dessert.
- Sweet Potato Casserole: A classic holiday side dish that’s creamy, sweet, and topped with a crunchy pecan streusel.
- Sweet Potato Fries: Crispy, baked sweet potato fries that are a healthier alternative to traditional fries. Great as a snack or side dish.
Conclusion
Sweet potato egg bake is a versatile, nutritious, and flavorful breakfast option that’s perfect for any day of the week. Whether you’re serving it for a family brunch or prepping it for busy mornings, this dish is sure to become a staple in your kitchen. Give this recipe a try and enjoy the delicious combination of sweet potatoes, eggs, and savory spices in every bite.
PrintSweet Potato Egg Bake: A Nutritious and Flavorful Breakfast Casserole
Sweet potato egg bake is a delicious and nutritious breakfast dish that combines the natural sweetness of sweet potatoes with the protein-rich goodness of eggs. This easy-to-make casserole is perfect for busy mornings, weekend brunches, or meal prep.
- Prep Time: 25 minutes
- Cook Time: 35 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: dinner
- Method: Baking
- Cuisine: American
Ingredients
- 2 medium sweet potatoes, peeled and diced into ½-inch cubes
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 red bell pepper, diced
- 2 cups fresh spinach (or kale), chopped
- 8 large eggs
- ½ cup milk (or unsweetened almond milk)
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- Salt and pepper to taste
- 1 cup shredded cheese (cheddar, mozzarella, or your favorite variety)
- Optional toppings: avocado slices, fresh cilantro, hot sauce, or salsa
Instructions
- Preheat the Oven: Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with olive oil or cooking spray.
- Prepare the Sweet Potatoes: In a large skillet, heat the olive oil over medium heat. Add the diced sweet potatoes and cook for 8-10 minutes, stirring occasionally, until they begin to soften. Add the diced onion and red bell pepper, and cook for another 5 minutes until the vegetables are tender. Stir in the chopped spinach and cook until wilted. Season with salt and pepper to taste.
- Transfer to Baking Dish: Spread the cooked sweet potato mixture evenly in the prepared baking dish.
- Whisk the Eggs: In a large bowl, whisk together the eggs, milk, garlic powder, smoked paprika, cumin, salt, and pepper until well combined.
- Assemble the Bake: Pour the egg mixture over the sweet potato mixture in the baking dish. Sprinkle the shredded cheese evenly on top.
- Bake: Bake in the preheated oven for 25-30 minutes, or until the eggs are set and the top is golden brown. To check for doneness, insert a knife into the center—it should come out clean.
- Cool and Serve: Allow the egg bake to cool for 5-10 minutes before slicing. Serve warm with optional toppings like avocado slices, fresh cilantro, hot sauce, or salsa.
Notes
Sweet Potato Egg Bake
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