Recipe – Sweet Potato Egg Casserole


Sweet Potato Egg Casserole

Has breakfast ever looked so good? Or brunch, even?

With Thanksgiving around the corner, a lot of you guys have been requesting easy, make-ahead breakfasts on the healthy side. Well, this Sweet Potato Hash Brown Breakfast Casserole would be it. The first thing that came to my mind was a giant frittata type of thing, big enough to feed a crowd, while also being completely customizable to your tastes. This pan is loaded. No. LOADED with good for you stuff. 

  • 1-2 Large Sweet Potatoes ((about 24 ounces | 700 grams), peeled and diced into 1/2-inch cubes)
  • 1 Pound Diced Ham (pre cooked)
  • 1 Yellow Onion (roughly chopped)
  • 1 tsp Minced Garlic
  • 1 Red Pepper (deseeded and diced)
  • 1 Green Pepper (deseeded and diced)
  • 1 Cup Sliced Mushrooms
  • 2 Cups Baby Spinach
  • 10 Large Eggs
  • 1/2 Cup Egg Whites
  • 1 Tbs Olive Oil or Butter (for cooking)
  1. Preheat the oven to 200°C | 375°F. Spray a 9×13-inch baking/casserole dish with cooking oil spray, or rub butter on all edges and bottom; set aside.

    Heat 1 tablespoon olive oil/butter  a large pan or skillet over medium heat. Add sweet potatoes to the pan or skillet. Fry for 2 minutes first, stirring occasionally to crisp the edges. The cover with a lid and allow them cook for around 10 minutes, stirring occasionally, until fork tender. Transfer to the prepared baking pan.

    In the same skillet, add the onion and garlic. Fry until onion is transparent. Add the peppers and mushrooms and cook for a further 3 minutes, while occasionally stirring (the mushrooms will begin to soften); add the spinach and continue cooking until the spinach begins to wilt. Season with salt and pepper. Transfer cooked ham and veggies to the baking pan and mix all of the ingredients together.

    While veggies are cooking, whisk the eggs in a large bowl with the egg whites. Pour the eggs over the all of the ingredients in the baking dish.  Season with extra salt and pepper over the top.

    Bake the casserole in preheated oven, uncovered, for about 35-45 minutes, or until cooked through, golden and crisp around the edges.

    Allow to cool slightly; slice into 12 portions and serve warm, or separate into meal prepped portions.  

HOW TO CUSTOMISE: Replace any of the vegetables with your own choices if you wish. Sliced zucchini, diced potatoes, broccoli or cauliflower florets, etc.

Calories Per serving is 160, Carbs 16g, Protein 12g, Fat 5g

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