This post contains affiliate links. As an Amazon associate I earn qualifying purchases. Click here for more about this policy.
Looking for a delicious breakfast that’s high protein, low-calorie, and packed with veggies? This Sweet Potato Egg Bake is the perfect breakfast casserole that checks all of those boxes!
Cook up this sweet potato breakfast bake as part of your meal prep or to serve to your friends for weekend brunch. It has a Mediterranean-inspired flavor, plus it is packed with nutritious vegetables. There are 13 grams of protein per serving and less than 3 grams of saturated fat. This is a great breakfast dish if you’re gluten-free or follow the Paleo diet.
If you like breakfast recipes full of vegetables, you will love my Butternut Squash Breakfast Hash and Low-Carb Breakfast Cauliflower Fried Rice!
Why You’ll Love This Recipe
- Delicious Mediterranean-Inspired Flavor: This delicious Mediterranean egg and sweet potato casserole combines veggies and eggs with sun dried tomatoes, Greek yogurt, and garlic to make a bold breakfast dish that tastes like you’re in the Mediterranean.
- Packed with Veggies: The base for this breakfast casserole is sweet potatoes and zucchini, which makes for a breakfast full of nutritious vegetables.
- Protein and Carb Balanced: There are 17 grams of carbohydrates and 13 grams of protein in this sweet potato egg breakfast. It’s balanced to keep you feeling full and help promote weight loss.
Table of Contents
Ingredients
- Eggs: A combination of whole eggs and egg whites helps reduce the amount of calories in this casserole while maintaining the amount of protein. Using whole eggs will increase the fat in this recipe.
- Sweet Potato: The fiber content in sweet potatoes helps regulate your blood sugar. You can use either white sweet potatoes or orange ones. I prefer white sweet potatoes because they contain less sugar.
- Zucchini: The water content and fiber in zucchini aid with digestion and also help stabilize blood sugar.
- Sun-dried Tomatoes: These tomatoes contain an intense, concentrated tomato and umami flavor. You can use dry-packed or oil-packed sun-dried tomatoes. Just be sure to pat them dry if you use oil-packed.
- Greek Yogurt: Not only does Greek yogurt make the eggs creamier, but it also adds a boost of protein and Mediterranean flavor to your casserole.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Add More Protein: You can add more protein to your sweet potato breakfast casserole by including some meat. Chop up some crispy turkey bacon or use turkey sausage to increase the protein without adding too much additional fat. I use chicken sausage in my crockpot egg omelet recipe.
- Make it Dairy-Free: You can skip the Greek yogurt and use coconut cream or a dairy-free yogurt to make this recipe dairy-free.
- Try It with Cheese: Increase the Mediterranean flavor by adding a bit of feta cheese or goat cheese to this casserole.
How to Make Sweet Potato Egg Bake
This breakfast sweet potato casserole is a simple meal packed with flavor and nutrition. It’s great for serving the family breakfast or meal prepping for the week. All you need is a lightly greased pie dish and an oven preheated to 375°F.
- Step 1: Precook the Veggies. Roughly chop your sweet potatoes into 1” pieces and cook them in a larger skillet with olive oil over medium heat. Cook them for about 7-8 minutes, or until they become fork-tender. Remove them from the skillet and add the zucchini. Cook the zucchini for about 2-3 minutes to gently tenderize them.
- Step 2: Layer Veggies in a Baking Dish. Add the sweet potatoes to the bottom of the greased pie dish and then layer the zucchini over them.
- Step 3: Whisk the Eggs. Vigorously whisk together the eggs, Greek yogurt, almond milk, and garlic powder in a bowl. Then stir in the sun-dried tomatoes.
- Step 4: Combine in the dish and Bake. Pour the egg mixture over the sweet potatoes and zucchini. Place the pie dish in the oven and bake at 375°F for 25-28 minutes or until the center and edges are set. The center shouldn’t wiggle, and you should be able to cleanly insert and remove a knife from the dish. Remove the casserole from the oven and let it cool for 5-10 minutes before serving with a simple side like this mango chia pudding.
Expert Tips
- Don’t Skip Precooking the Potatoes: The 25 minutes it takes for the eggs to cook isn’t enough time for raw sweet potatoes to fully cook. You must cook them until tender before adding them to the baking dish.
- Whisk Eggs Vigorously: Be sure to whisk the egg mixture vigorously to combine the Greek yogurt and to aerate the eggs. This will result in a fluffy casserole.
- Let Rest Before Cutting: The egg bake needs to rest (or cool) at room temperature for 5-10 minutes before cutting into it. This gives the eggs more time to set, so the casserole doesn’t fall apart when you cut into it.
- Make Ahead: You can precook the vegetables the night before and store them in the pie dish in the refrigerator overnight. Then prepare the eggs and bake the casserole in the morning to save time.
- Storing: Keep leftovers in an airtight container in the refrigerator for up to 5 days. You can also freeze individual portions of the casserole for up to 3 months.
Serving Suggestions
This healthy sweet potato and egg bake makes for a great weekend breakfast, brunch dish, or a hearty meal prep. It’s full of veggies, flavor, and has 8 grams of protein while still having less than 175 calories per serving. This is sure to be a favorite dish that you revisit time and time again when you want a delicious meal to start your morning.
- Pair this egg bake with some delicious pumpkin waffles to make a breakfast feast the family will love for holidays and special occasions.
- If you’re looking to pack more protein into your morning, a carrot cake protein smoothie is a great addition to this nutritious breakfast.
- You’ve got veggies, so add some fruit to breakfast with a Greek yogurt fruit salad.
Sweet Potato Egg Bake Recipe FAQs
Zucchini and vegetables release a lot of moisture when cooking, which can turn your bake soggy. Precooking any vegetables will help. You can also pat dry the zucchini dry after precooking it to absorb some of the excess moisture.
It likely needs to cook a bit longer, so leave it in the oven to cook a bit longer. If the top of your egg bake is starting to brown but the center isn’t set, you can cover the dish with foil. This allows the dish more time in the oven without overcooking the top.
Overcooked eggs turn rubbery. Be sure to remove the egg bake from the oven promptly after the center sets to avoid overcooking it.
For the best texture, heat them in a 350°F oven for 10-12 minutes. Be sure to thaw frozen leftovers for 24 hours in the refrigerator before reheating them. You can also reheat leftovers in the microwave in 60-second intervals until it’s heated through.
More Delicious Breakfast Egg Dishes
Breakfast
Hash Brown Egg Bake
Breakfast
Kale Frittata with Cauliflower
Breakfast
Sausage and Tomato Egg Casserole
If you tried this Sweet Potato Egg Casserole recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Sweet Potato Egg Bake
Ingredients
- 2 ½ cups White Sweet Potato, diced, about 2 small potatoes or potato of choice
- 1 Zucchini, sliced into medallions
- 6 Egg Whites
- 6 Eggs
- 2 tablespoons Sun Dried Tomatoes
- 2 tablespoons Greek Yogurt
- 2 tablespoons Unsweetened Almond Milk, or milk of choice
- ¼ cup Extra Virgin Olive Oil
- 1 teaspoon Garlic Powder
- Salt and pepper to taste
Instructions
- Preheat oven to 375 F. Lightly grease a pie dish.
- Bring a large skillet to medium heat with the extra virgin olive oil. Once the olive oil is sizzling, add the potatoes and sprinkle with salt and pepper. Cook the potatoes 7-8 minutes until tender, stirring occasionally.
- Remove the potatoes and transfer to the baking dish. Add the zucchini to the pan and cook 2-3 minutes to lightly tenderize them. Transfer the zucchini to the baking dish, layering over the potatoes.
- Whisk together the eggs, yogurt, milk, garlic powder and sun dried tomatoes together in a bowl then pour over the potatoes and zucchini.
- Bake at 375 25-28 minutes until center and edges are set. Remove from the oven and cool 5-10 minutes before slicing into slices and serving.
Video
Notes
- Whisk the eggs vigorously to aerate them. This results in a fluffier texture for your egg casserole.
- Let your egg bake rest 5-10 minutes before cutting it to give the egg time to set and prevent it from falling apart.
- You must precook the sweet potatoes because they will not fully cook in the time it takes the eggs to cook. Precooking ensures they are tender and not still raw.
- Store leftovers in the refrigerator in an airtight container up to 4 days. Reheat leftovers in the microwave, toaster oven or in the oven.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Hi Mega, when you mention 6 egg whites and 6 eggs………………does that mean 6 full eggs (white & yolks) and 6 whites – so in total 12 eggs, minus the 6 yolks? Does this go for all recipes where the eggs are listed separately? Just want to ensure Im getting it right… Thanks!
Yes that’s right Rebecca!