This High-Protein Egg Breakfast Casserole with Sweet Potato & Black Beans is delicious & satisfying. This casserole contains 390 kcal & 22g protein in one serving. It is prepared in 1 hour, perfect for a filling & quick morning breakfast. It contains sweet potato, scallions, baby spinach, cumin, coriander, eggs, half-and-half, garlic powder, black beans, green chiles, and Cheddar cheese. These simple items provide protein & fiber, making this casserole a healthy choice for breakfast or brunch. Serve this casserole with fresh fruit, avocado slices, tomato salsa, & Greek yogurt. We would easily store this High-Protein Egg Breakfast Casserole with Sweet Potato & Black Beans for some time, good for meal prep.
STATS:
- Calories: 390 kcal
- Preparation Duration: Twenty minutes
- Portion size: 1
- Cooking Duration: Forty minutes
- Cuisine: American-Mexican
- Total time: 1 hour
- Course: Breakfast
- Diet: High-Protein, Vegetarian
- Serves: 8
EQUIPMENT:
- Baking dish
- Large mixing bowl
- Whisk
- Knife
- Big skillet
- Cutting board
- Spatula
INGREDIENTS:
- One tbsp. olive oil
- 1½ cups unpeeled sweet potato
- ¾ cup sliced scallions
- 3 cups baby spinach
- ¾ tsp. cumin — ground
- ⅛ tsp. salt, + ¼ tsp.
- 8 large eggs
- ½ tsp. coriander – ground
- ¾ cup half-and-half
- 1½ tsp. garlic powder
- 1 can black beans — no-salt-added
- 1 can mild chopped green chiles
- ¾ cup yellow Cheddar cheese
INGREDIENT NOTES:
SWEET POTATO:
- Use an unpeeled sweet potato to add extra fiber and nutrients in the casserole. We have to scrub it properly before dicing & cutting into equal pieces so they cook at the same time.
SCALLION:
- Add the scallions to provide a mild onion flavor & freshness in the casserole. We would reserve some of the scallions’ slices, then garnish & serve.
BABY SPINACH:
- Add fresh baby spinach to include color, fiber, & nutrients in the casserole. It wilts quickly, so we have to add it after the sweet potatoes have softened.
EGGS:
- Use large eggs to form the base of the casserole, and it also offers protein. We would whisk them properly with the half-and-half & seasonings to provide an even-textured filling.
HALF-AND-HALF:
- Include the half-and-half to offer the eggs a creamy & tender texture. We can also utilize low-fat milk to offer a lighter option.
BLACK BEANS:
- Add no-salt-added black beans to add vegan protein & fiber in the casserole. We have to rinse & strain them properly, then add them to the casserole.
GREEN CHILES:
- Include mild chopped green chiles to add a soft peppery taste without making it much spicier. We can utilize hot green chiles to add more spice if we want.
CHEDDAR CHEESE:
- Add yellow Cheddar cheese to include a rich flavor & to form a golden & melted top of the casserole.
INSTRUCTIONS:
- Warm the oven to 190 °C and spray the dish with olive oil.
- Include oil in the pan and warm it on the moderate flame.
- Add the sweet potato dice and cook for around 8 to 10 minutes by mixing them till they get soft.
- Add the spinach, cumin, scallions, coriander, & ⅛ tsp. salt, & cook for 2–3 minutes by mixing them till the spinach wilts.
- Then include the garlic powder, eggs, half-and-half, & remaining ¼ tsp. salt in the big vessel & whisk till smooth.
- Add the black beans and green chiles to the egg mixture & mix.
- Include the cooked sweet potato & spinach mixture equally in the dish and spread it.
- Now pour the egg mix on the vegetables & gently mix to distribute the items equally.
- Put half Cheddar cheese in casserole mixture.
- Put the dish in the oven & bake the casserole for about 25 to 30 minutes or till the eggs are set from the middle.
- Sprinkle the remaining Cheddar on top & bake again for 5 minutes, or till the cheese gets melted & lightly golden.
- When the casserole is baked, leave it for about 5 to 10 minutes, then make slices.
- Sprinkle the scallion slices on top and serve warm.
SERVING SUGGESTIONS:
BREAKFAST:
- Fresh Fruit
- Avocado Slices
- Tomato Salsa
- Greek Yogurt
HIGH-PROTEIN PAIRINGS:
- Greek Yogurt
- Fresh Cilantro
- Whole-Grain Toast
HEALTHY SIDES:
- Mixed Green Salad
- Roasted Vegetables
- Fresh Berries
BRUNCH:
- Pico de Gallo
- Avocado Slices
- Fresh Fruit
TIPS:
- We have to cut the sweet potato in equal size to cook them evenly.
- We don’t have to over bake the casserole as the eggs will not remain juicy.
- Leave the casserole for some time to make slices, so they keep their shape.
STORAGE INFORMATION:
FRIDGE:
- Cool the casserole completely, then add it to a tight vessel and store for four days.
FREEZER:
- Make the individual portions and wrap them in plastic, then add them to the box and store for two months.
FAQs:
Will I prepare the casserole before the requirement?
- Yes, we would assemble the casserole in advance, then cover and store in the fridge and bake it when required.
Would I utilize the frozen spinach to make the casserole?
- Yes, we would easily utilize the frozen spinach, but we have to first defrost it and squeeze all the moisture out, then add it so the casserole will not become watery.
How to prepare the casserole without adding dairy items?
- We have to add the vegan milk and vegan cheese to prepare the casserole without dairy.
NUTRITIONAL INFORMATION:
Calories: 390 kcal
Net carbs: 25 g
Iron: 3.5 mg
Total carbs: 34 g
Vitamin A: 0.0007 g
Servings: 8 slices
Fiber: 9 g
Calcium: 0.250 g
Protein: 22 g
Sodium: 0.500 g
Potassium: 0.650 g
Serving size: 1 slice
