High-Protein Sweet Potato Breakfast Casserole is a satisfying breakfast. This casserole is filling with sweet potatoes, eggs, and lean turkey sausage. It contains sweet potatoes, olive oil, salt, black pepper, eggs, cottage cheese, reduced-fat cheddar cheese, lean turkey breakfast sausage, baby spinach, onion, red bell pepper, garlic powder, smoked paprika, dried thyme, fresh parsley, and seasonings. This casserole is not suitable for a dairy-free diet as it contains cottage cheese and reduced-fat cheddar cheese. It is prepared in fifty-five minutes, perfect for breakfast. Serve this High-Protein Sweet Potato Breakfast Casserole with fresh fruits, whole-grain toast, or a protein smoothie. We would easily store this casserole for some time, perfect to prepare in advance for busy mornings.
STATS:
- No of calories: 325 kcal
- Time for prep: Fifteen minutes
- Serving Size: 1 slice
- Cook Time: 40 minutes
- Cuisine: American
- Total Time: 55 minutes
- Course: Breakfast
- Diet: High-Protein
- Servings: 8
EQUIPMENT:
- Baking dish
- Big mixing bowl
- Sharp knife
- Measuring cups
- Cutting board
- Measuring spoons
- Whisk
- Large skillet
- Silicone spatula
- Aluminum foil
INGREDIENTS:
- ¼ tsp. black pepper
- 3 medium sweet potatoes
- 1 cup cheddar cheese shreds (reduced-fat)
- 1 tbsp. olive oil
- ½ tsp. dried thyme
- ½ tsp. salt
- ½ cup diced red bell pepper
- 8 large eggs
- 1 cup cottage cheese (low-fat)
- 12 ounces lean turkey breakfast sausage
- ½ tsp. smoked paprika
- ½ cup diced onion
- 1 tsp. garlic powder
- 2 tbsp. fresh parsley
- 2 cups baby spinach, chopped
INGREDIENT NOTES:
SWEET POTATOES:
- Add the sweet potatoes to offer natural sweet taste, & fiber in this casserole. They become soft during baking & also provide vitamin A while keeping the casserole filling.
OLIVE OIL:
- Use the olive oil to coat the sweet potatoes slightly before roasting. It enriches the flavor, prevents sticking, & also helps the sweet potatoes caramelize beautifully.
EGGS:
- Large eggs are added to this casserole, and they help to bind the ingredients together & make the casserole fluffy & also provide structure. They also increase the protein content.
COTTAGE CHEESE:
- Add the cottage cheese to increase the protein in this casserole and also create a creamy and moist texture. It keeps the casserole soft without adding excessive fat.
REDUCED-FAT CHEDDAR CHEESE:
- Add the reduced-fat cheddar cheese to provide a rich cheesy taste while keeping the casserole light.
LEAN TURKEY BREAKFAST SAUSAGE:
- Add the lean turkey breakfast sausage to offer a savory taste & increase the protein in the casserole. It contains less saturated fat than traditional pork sausage while remaining flavorful.
BABY SPINACH:
- Add the baby spinach to provide fiber, vitamins, and minerals in this casserole. It wilts perfectly during baking and blends easily without overpowering the other flavors.
ONION:
- Add the onion to offer natural sweetness and savory flavor in this casserole. It becomes soft during baking and enriches the overall taste.
RED BELL PEPPER:
- Add the red bell pepper to provide freshness, natural sweet taste, & vitamin C. It also adds a light crunchy taste and bright color.
GARLIC POWDER:
- Garlic powder is added to provide a mild savory taste and evenly season the casserole. It blends with all the remaining ingredients.
SMOKED PAPRIKA:
- Add the smoked paprika to provide a subtle smoky flavor and aroma. It also enriches the overall taste of the casserole.
DRIED THYME:
- Use the dried thyme to offer an earthy flavor and pleasant aroma that perfectly pairs with the eggs, turkey sausage, and sweet potatoes.
FRESH PARSLEY:
- Add the fresh parsley to provide a taste & color. It is sprinkled before serving to brighten the flavor of casserole.
INSTRUCTIONS:
- Heat the oven at 375° F and apply the grease slightly on the dish.
- Add the black pepper, olive oil, and salt in the sweet potatoes and mix well.
- Put the sweet potatoes on the tray and roast them for twenty minutes till they get soft.
- In the meantime, cook the sausage till they get brown then make the crumbles.
- Now add the cottage cheese, garlic powder, eggs, smokes paprika, & seasonings and mix them with the whisk.
- Then add the bell pepper, sausages, spinach, cheddar cheese shreds, and onions and mix them.
- Add the roasted sweet potatoes and mix them gently.
- Now add the mixture in tray & add the cheddar cheese shreds over it.
- Put the dish in the oven and bake for thirty to thirty-five minutes till the top part get golden.
- Leave the casserole for ten minutes then make slices.
- Sprinkle the parsley & serve.
SERVING SUGGESTIONS:
FRESH FRUITS:
- Mixed Berries
- Orange Slices
- Apple Slices
- Grapefruit
- Kiwi
BREAD:
- Whole-Grain Toast
- Sourdough Toast
- English Muffin
- Whole-Wheat Biscuits
- Multigrain Bagel
PROTEIN SIDES:
- Turkey Bacon
- Chicken Sausage
- Greek Yogurt
- Cottage Cheese
- Smoked salmon
EGG DISHES:
- Scrambled Eggs
- Poached Eggs
- Boiled Eggs
- Egg White Omelet
- Mini Frittatas
SALADS:
- Mixed Green Salad
- Spinach Salad
- Tomato Cucumber Salad
- Avocado Salad
- Kale Salad
ROASTED VEGETABLES:
- Roasted Asparagus
- Roasted Broccoli
- Sautéed Mushrooms
- Roasted Brussels Sprouts
- Garlic Green Beans
HEALTHY TOPPINGS:
- Sliced Avocado
- Fresh Salsa
- Greek Yogurt
- Hot Sauce
- Fresh Herbs
BREAKFAST GRAINS:
- Oatmeal
- Quinoa
- Brown Rice
- Steel-Cut Oats
- Millet Porridge
BEVERAGES:
- Coffee
- Green Tea
- Herbal Tea
- Fresh Orange Juice
- Protein Smoothie
TIPS:
- Roast the sweet potatoes first to provide the good texture.
- Strain the additional moisture content of the spinach if you are using frozen.
- Leave the casserole for some time then make slices.
- Add the fresh cheese shreds to melt them smoothly.
- Include the broccoli or mushrooms in the casserole to add the additional vegetables.
STORAGE INFORMATION:
FRIDGE:
- Cool the casserole, then transfer them in the closed box & stock for four days.
FREEZER:
- Make the slices and cover them individually with the wrap and freeze for three months.
FAQs:
Could I prepare the casserole before required?
- Yes, prepare the casserole, put it in the fridge, and bake it fresh.
Would I utilize regular sausage?
- Yes, you would utilize regular sausage, but turkey sausage will keep the calories in control and provide more protein.
How to make the casserole vegetarian?
- You would add the black beans or additional cottage cheese to make the casserole vegetarian.
NUTRITIONAL INFORMATION:
Caloric count: 325 kcal
Servings: 8
Total Carbs: 22 g
Fiber: 5 g
Protein: 24 g
Total Fat: 15 g
Serving Size: 1 slice
Vitamin A: 1.2 g
Calcium: 0.32 g
Iron: 0.003 g
Sodium: 0.54 g
Net Carbs: 17 g
Potassium: 0.72 g
