This sweet potato breakfast casserole is my answer to the question “what’s for breakfast?” being asked approximately 47 times before 8am. It’s hearty, packed with protein and veggies, and comes together in one baking dish. Make it once on Sunday and you’ve got breakfast handled for the week. You’re welcome, future you.
Each serving has 25 grams of protein, and the whole family can eat it, including the picky ones.
Why You’ll Love This Sweet Potato Breakfast Casserole
As a nutritionist, I talk a lot about building breakfasts around protein, fiber, and real food. A protein-rich breakfast helps keep blood sugar steady, keeps you full longer, and helps you avoid the mid-morning crash that sends you straight to the pantry. This casserole checks every box:
- 25g of protein per serving
- Loaded with veggies like spinach, onion, and sweet potato
- Cheesy flavor with no cheese, thanks to nutritional yeast
- One baking dish, minimal cleanup
- Perfect for meal prep and reheats like a dream
Ingredients for Sweet Potato Breakfast Casserole
- Sweet potato: Adds natural sweetness, fiber, and that cozy, comforting texture.
- Breakfast sausage: A full 16 oz brings savory flavor and a big protein boost.
- Eggs: A dozen eggs hold everything together and make this casserole filling.
- Spinach: An easy way to sneak in greens. It wilts right into the eggs.
- Yellow onion and garlic: The flavor base that makes everything taste better.
- Nutritional yeast: My secret ingredient. It gives a savory, cheesy flavor without dairy.
- Salt and oil: Use coconut oil, butter, or ghee for the pan.
How to Make Sweet Potato Breakfast Casserole
- Preheat and prep. Preheat your oven to 400°F and grease your baking dish.
- Brown the sausage. Cook the sausage in a large pan over medium heat, breaking it up as it cooks, until browned with no pink left. Set it aside.
- Sauté the veggies. Cook the diced sweet potato, onion, and garlic for 5 to 7 minutes, until the sweet potatoes start to soften.
- Whisk the eggs. In a large bowl, whisk the eggs with nutritional yeast and salt.
- Layer it up. Add the sausage and sweet potato mixture to the baking dish, spread the spinach on top, and pour the eggs over everything.
- Bake. Bake for about 30 minutes, until the eggs are set in the center.
- Cool and slice. Let it rest a few minutes before cutting so the slices hold together.
Tips for the Best Breakfast Casserole
- Dice the sweet potato small. Smaller pieces cook faster and more evenly, so you won’t end up with crunchy surprises.
- Don’t skip the resting time. A few minutes out of the oven helps the casserole set and slice cleanly.
- Use what you have. Bell peppers, mushrooms, or kale all work great here. Regular potatoes work too if you’re out of sweet potatoes.
- Check the center. Ovens vary, so give the middle a gentle shake. If it jiggles, give it a few more minutes.
Meal Prep and Storage
This sweet potato breakfast casserole was made for meal prep. Once it cools, slice it into 6 portions and store them in airtight containers in the fridge for up to 4 days. Reheat individual pieces in the microwave for about a minute, or warm them in the oven or air fryer if you like the edges a little crispy.
Want to get even more ahead? Wrap individual slices and freeze them for up to 2 months. Thaw overnight in the fridge and reheat in the morning.
What to Serve With It
This casserole is filling on its own, but it pairs well with fresh fruit, a side of avocado, or a scoop of sauerkraut for a gut-friendly boost. Add a cup of coffee and you’re officially winning the morning
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PrintEasy Sweet Potato Breakfast Casserole
This easy sweet potato breakfast casserole is a simple, hearty breakfast made with savory breakfast sausage, sweet potatoes, spinach, eggs, garlic, onion, and nutritional yeast. It’s packed with protein and vegetables, comes together in one baking dish, and is perfect for meal prep or feeding the whole family. The nutritional yeast adds a savory, cheesy flavor without traditional cheese, while the sweet potatoes balance it with natural sweetness.
- Prep Time: 20
- Cook Time: 30
- Total Time: 50 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: American
Ingredients
- 1 large sweet potato, diced small
- 16 oz breakfast sausage
- 1 yellow onion, diced
- 4 garlic cloves, minced
- 2 cups spinach, chopped
- 12 eggs
- 4 tbsp nutritional yeast
- ½ tsp salt
- Oil, butter, or ghee for the pan
Instructions
- Preheat the oven to 400°F. Grease a 9×13-inch baking dish with your fat of choice.
- Cook the sausage. Heat a large sauté pan over medium heat. Add the sausage and cook until browned and no pink remains, breaking it into small pieces as it cooks. Remove from the pan and set aside.
- Sauté the vegetables. In the same pan, add the sweet potato, onion, and garlic. Sauté for 5 to 7 minutes, stirring occasionally, until the sweet potatoes begin to soften.
- Prepare the eggs. In a large bowl, whisk together the eggs, nutritional yeast, and salt.
- Assemble the casserole. Add the sausage and sweet potato mixture to the baking dish. Spread the spinach evenly over the top, then pour the egg mixture over everything.
- Bake for about 30 minutes, or until the eggs are fully set in the center.
- Cool and serve. Let the casserole rest for a few minutes before slicing.
Notes
- Use coconut oil, butter, or ghee to grease the pan and sauté the vegetables.
- Regular potatoes can be swapped in for sweet potatoes.
- Add extra spinach or any other veggies you have on hand.
- Nutritional yeast gives a cheesy, savory flavor without adding cheese.
- Store leftovers in the fridge for up to 4 days, or freeze individual slices for up to 2 months.
Nutrition
- Calories: 440
- Fiber: 4
- Protein: 25