There’s a special kind of calm that happens on mornings when breakfast is already made. You open the fridge, slide out a pan, and a few minutes later your kitchen smells like roasted sweet potatoes, savory sausage, and warm spices — without you having to juggle six pans before coffee.
This high protein sweet potato breakfast casserole is built for those mornings. Cubes of sweet potato roast until the edges caramelize, then get blanketed in a silky egg mixture packed with lean turkey sausage, sautéed peppers, red onion, and a handful of greens. As it bakes, the top turns just golden, the edges puff slightly, and the whole pan settles into a tender, sliceable egg bake that holds together beautifully for meal prep.
The original inspiration comes from classic sweet potato and sausage casseroles that are dairy-free and veggie-loaded. Here, we turn up the protein even more with extra egg whites and lean turkey sausage, keeping things light but satisfying. It’s the kind of breakfast that feels hearty enough for brunch, but clean and balanced enough for busy weekdays.
Instructions
1. Preheat & prep pan
- Preheat oven to 400°F (200°C). Lightly grease a 9×9-inch (or similar) baking dish and set aside.
2. Roast the sweet potatoes
- On a parchment-lined baking sheet, toss the diced sweet potato with 1 tbsp olive oil, ½ tsp salt, and ¼ tsp pepper.
- Spread in a single layer and roast for 15–18 minutes, until just fork-tender and lightly golden at the edges. (They will finish cooking in the casserole.)
3. Cook the sausage and veggies
- While the sweet potatoes roast, heat 1 tsp olive oil in a skillet over medium heat.
- Add the ground turkey sausage, breaking it up with a spatula, and cook until browned and cooked through, about 5–7 minutes.
- Stir in the red onion and bell pepper and cook another 3–4 minutes, until softened and fragrant.
- Add the spinach (or kale) and cook just until wilted, 1–2 minutes. Remove from heat.
4. Whisk the egg mixture
- In a large mixing bowl, whisk together the eggs, egg whites, cottage cheese, and almond milk until mostly smooth.
- Whisk in garlic powder, Italian seasoning, smoked paprika, salt, and pepper.
5. Assemble the casserole
- Reduce oven temperature to 375°F (190°C).
- Spread the roasted sweet potato evenly over the bottom of the greased baking dish.
- Spoon the sausage and veggie mixture over the sweet potatoes in an even layer.
- Pour the egg mixture over everything, making sure it seeps down into the layers. Gently shake the pan to level.
6. Bake & serve
- Bake for 20–25 minutes, or until the center is just set and no longer jiggly and the top is lightly golden.
- Let rest for 5–10 minutes before slicing.
- Garnish with green onions, herbs, or avocado, and serve warm.
Nutrition Facts (Per Serving)
Based on 6 servings, lean turkey sausage, almond milk, and cottage cheese included. Actual values vary by brand.
- Calories: ~260 kcal
- Protein: ~26 g
- Carbohydrates: ~14 g
- Fat: ~11 g
- Fiber: ~3 g
- Sugar: ~5 g
- Sodium: ~520 mg
Ingredients
Method
- Preheat oven to 400°F (200°C). Lightly grease a 9×9-inch (or similar) baking dish and set aside.
- On a parchment-lined baking sheet, toss the diced sweet potato with 1 tbsp olive oil, ½ tsp salt, and ¼ tsp pepper.
- Spread in a single layer and roast for 15–18 minutes, until just fork-tender and lightly golden at the edges. (They will finish cooking in the casserole.)
- While the sweet potatoes roast, heat 1 tsp olive oil in a skillet over medium heat.
- Add the ground turkey sausage, breaking it up with a spatula, and cook until browned and cooked through, about 5–7 minutes.
- Stir in the red onion and bell pepper and cook another 3–4 minutes, until softened and fragrant.
- Add the spinach (or kale) and cook just until wilted, 1–2 minutes. Remove from heat.
- In a large mixing bowl, whisk together the eggs, egg whites, cottage cheese, and almond milk until mostly smooth.
- Whisk in garlic powder, Italian seasoning, smoked paprika, salt, and pepper.
- Reduce oven temperature to 375°F (190°C).
- Bake for 20–25 minutes, or until the center is just set and no longer jiggly and the top is lightly golden.
- Let rest for 5–10 minutes before slicing.
- Garnish with green onions, herbs, or avocado, and serve warm.
Notes
-
Make it dairy-free but still high protein
- Swap cottage cheese for an extra 2 egg whites and a few tablespoons of unsweetened soy milk (higher protein than almond milk). Use dairy-free toppings only.
-
Extra protein boost
- Use all egg whites plus some whole eggs (e.g., 4 eggs + 6 whites).
- Serve each slice with a side of Greek yogurt or a protein smoothie for a seriously high-protein breakfast.
-
Flavor twists
- Southwest style: Add ¼ tsp cumin, a pinch of chili powder, and top with salsa and cilantro.
- Cheesy version: Sprinkle ½–1 cup shredded cheese (cheddar or mozzarella) on top during the last 5 minutes of baking.
- Veggie swap: Use butternut squash, zucchini, or broccoli in place of some sweet potato for variety.
-
Meal prep & freezing
- Cool completely, then store in the fridge for up to 4 days.
- Slice and freeze portions individually for up to 2 months. Reheat in the microwave or oven until hot.
FAQs
1. Can I make this sweet potato breakfast casserole ahead of time?
Yes. This casserole is perfect for meal prep. Bake it completely, let it cool, cover tightly, and store in the fridge for up to 4 days. Reheat single slices in the microwave for 1–2 minutes or warm in a 325°F (165°C) oven until heated through.
2. Can I make this recipe dairy-free?
Absolutely. The only dairy here is cottage cheese, which you can omit or replace with extra egg whites and a splash more plant milk. Choose a dairy-free sausage and skip any cheese toppings to keep it fully dairy-free and still protein-rich.
3. Is this casserole gluten-free?
Yes, this version is naturally gluten-free, as it uses sweet potatoes, eggs, veggies, and meat. Just confirm that your sausage and seasonings are labeled gluten-free if needed.
4. Can I freeze sweet potato breakfast casserole?
You can freeze the casserole either whole or sliced. Cool completely, wrap tightly (or use freezer-safe containers), and freeze for up to 2 months. Thaw overnight in the fridge and reheat portions in the oven or microwave until steaming hot.
5. How do I keep the casserole from getting watery?
- Roast the sweet potatoes first so they release some moisture.
- Don’t overdo the milk; the eggs and cottage cheese already provide moisture.
- Let the casserole rest 5–10 minutes after baking so it can set before slicing.
