Mornings can often feel like a frantic race against the clock. You need a breakfast that keeps your family full and focused. This high protein egg casserole is the perfect solution for your busy schedule.

There is something so cozy about roasted sweet potatoes in the fall. This dish brings that warmth to your breakfast table every day. It is simple, fresh, and incredibly satisfying for everyone. You will love how it simplifies your morning routine.

Why You’ll Love This Recipe

This dish is a meal prep dream for busy parents. You can bake it once and enjoy it all week long. It combines complex carbs with high-quality protein to keep you energized. The flavors are mild enough for even the pickiest eaters.

It is a wonderful choice for a healthy reset after a busy weekend. You get plenty of greens from the fresh baby spinach. The feta cheese adds a lovely salty tang to every bite. This recipe is naturally gluten-free and very budget-friendly too.

Simple Method

Making this casserole is very straightforward and stress-free. You start by roasting the sweet potatoes to bring out their sweetness. While they roast, you quickly brown the turkey and onions. Everything gets tucked into one dish and baked until golden. Even beginner cooks will find this process very easy to follow.

Ingredients You’ll Need

This recipe uses simple staples you likely already have in your pantry.

2 medium sweet potatoes, peeled and cubed into 1/2-inch pieces
1 lb lean ground turkey sausage
8 large eggs
1 cup liquid egg whites
1/2 cup skim milk
1 medium yellow onion, diced
3 cloves garlic, minced
2 cups fresh baby spinach, chopped
1/2 cup crumbled feta cheese
1 tablespoon olive oil
1 teaspoon dried oregano
1/2 teaspoon kosher salt
1/2 teaspoon black pepper

Step-by-Step

Preheat oven to 400°F (200°C) and grease a 9×13 inch baking dish.
Toss cubed sweet potatoes with olive oil on a baking sheet and roast for 20 minutes.
Reduce the oven temperature to 375°F (190°C) after roasting.
Brown the turkey sausage with diced onion and garlic in a large skillet.
Stir the chopped spinach into the turkey mixture until it wilts.
Whisk together eggs, egg whites, milk, oregano, salt, and pepper in a bowl.
Spread roasted sweet potatoes and turkey mixture into the prepared baking dish.
Pour the egg mixture over the top and sprinkle with feta cheese.
Bake for 25 to 30 minutes until the center is set and golden.
Allow the casserole to cool for 5 minutes before slicing into 8 portions.

Best Ways to Enjoy It

Serve a warm slice with a side of fresh seasonal fruit. A dollop of Greek yogurt or salsa adds a creamy finish. This casserole pairs beautifully with a hot cup of coffee or tea. For a leisurely brunch, serve it alongside some avocado toast. It is a complete meal that feels special every time.

Storage & Reheating

You can store leftovers in an airtight container for four days. This high protein egg casserole also freezes very well for later. Wrap individual slices in foil for an easy grab-and-go breakfast. Reheat your slice in the microwave for about 60 seconds. It stays tender and delicious even after being reheated.

Tips for Best Results

Do not skip roasting the sweet potatoes first for best texture.
Chop the spinach very finely to hide it from picky kids.
Use a non-stick baking dish to make cleanup much faster.
Whisk the eggs thoroughly to ensure a light and fluffy bake.
Add a pinch of red pepper flakes for a little kick.
Make the turkey mixture the night before to save time.
Check the center with a knife to ensure it is fully set.
Swap feta for cheddar if your family prefers a milder cheese.

Ways to Switch It Up

Swap the turkey sausage for lean ground chicken or beef.
Use kale or swiss chard instead of spinach for extra heartiness.
In the summer, try using zucchini instead of sweet potatoes.
Add diced bell peppers for more color and a crunchier texture.
Use dairy-free milk and omit cheese for a paleo-friendly version.

Common Questions

Can I make this ahead of time?

Yes, you can assemble the entire dish the night before. Just cover it tightly and store it in the refrigerator. Bake it in the morning for a fresh, hot meal.

Can I use frozen sweet potatoes?

You can use frozen cubed sweet potatoes to save even more time. Just be sure to roast them until they are no longer soggy. This helps keep the casserole from becoming watery.

How do I know when it is done?

The edges should be lightly golden and the center firm. Give the pan a gentle shake to see if it jiggles. If the middle is firm, it is ready to eat.

I hope this cozy casserole makes your fall mornings a little brighter. It is such a joy to have a healthy meal ready to go. Give it a try and enjoy the extra time in your day!

— Lidia