Introduction
The Sweet Potato Breakfast Casserole is the ultimate solution for busy mornings, combining the comforting flavors of fall with the hearty nutrition needed to start your day. Unlike traditional bread-based casseroles, this recipe uses sweet potatoes as its foundation, making it naturally gluten-free and significantly higher in fiber and Vitamin A. This dish is incredibly versatile—it can lean sweet (perfectly topped with maple syrup) or savory (excellent with sausage or bacon mixed in). It is the ideal make-ahead meal, allowing you to prepare it the night before and simply bake it fresh in the morning.
Ingredients
- 3 medium Sweet Potatoes (about 600g / 1.3 lbs), peeled and diced into 1/2-inch cubes
- 8 large Eggs
- 1/2 cup Milk (dairy or non-dairy) (120 ml)
- 1/4 cup Maple Syrup or Honey (60 ml)
- 1 teaspoon Vanilla Extract
- 1 teaspoon Ground Cinnamon
- 1/2 teaspoon Ground Nutmeg
- 1/4 teaspoon Salt
- 2 tablespoons Butter or Coconut Oil, melted (30g)
- 1/4 cup Chopped Pecans or Walnuts (optional topping) (30g)
Step-by-step Preparation
Prepare the Oven and Dish: Preheat your oven to 375°F (190°C). Lightly grease an 8×8 inch (20×20 cm) baking dish. *Tip: If you prefer a faster cooking time, you can lightly steam or microwave the diced sweet potatoes for 3-4 minutes to soften them slightly before mixing.*
Mix the Wet Ingredients: In a large bowl, whisk together the 8 eggs, milk, maple syrup, vanilla extract, cinnamon, nutmeg, and salt until the mixture is smooth and slightly frothy. Ensure the spices are fully incorporated.
Combine and Assemble: Add the diced sweet potatoes and melted butter (or coconut oil) to the egg mixture. Stir gently until the potatoes are evenly coated. Pour the entire mixture into the prepared baking dish.
Add Topping (Optional): Sprinkle the chopped pecans or walnuts evenly over the top of the casserole. This adds a delightful crunch and texture contrast.
Bake: Bake for 45 to 55 minutes, or until the edges are golden brown and the center is set. The casserole should not jiggle when lightly shaken. *Tip: If the nuts begin to brown too quickly, loosely tent the casserole with aluminum foil for the last 15 minutes of baking.*
Rest and Serve: Remove the casserole from the oven and allow it to rest for 5 to 10 minutes before slicing and serving. This resting period allows the eggs to fully set, ensuring clean slices.
Nutritional Information
This recipe yields 6 to 8 servings. While exact nutritional facts depend on the specific milk and syrup used, a typical serving (based on 8 servings) contains approximately 200-250 calories. This casserole is an excellent source of protein (from the eggs) and dietary fiber (from the sweet potatoes). Sweet potatoes are exceptionally rich in Beta-Carotene, which the body converts to Vitamin A, essential for vision and immune health.
Storage
Leftovers should be stored in an airtight container in the refrigerator for up to 3 to 4 days. To reheat, you can microwave individual slices for 1 minute, or wrap slices in foil and reheat in a 350°F (175°C) oven for about 10 minutes until warmed through. This casserole also freezes well; wrap slices individually and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
Conclusion
This Sweet Potato Breakfast Casserole is truly a comforting centerpiece for any breakfast table. Serve it warm with a dollop of Greek yogurt or a drizzle of extra maple syrup. For a savory twist, try adding 1/2 cup of crumbled, cooked sausage or bacon, or incorporate spinach and feta cheese into the egg mixture. However you choose to customize it, this casserole promises a nutritious and satisfying start to your day.