Sweet Potato Breakfast Casserole

If you’re looking for a simple, nourishing breakfast that won’t break the budget, this sweet potato and ground turkey breakfast casserole is a great option. It’s packed with protein, fiber, and colorful vegetables, and it reheats beautifully for quick breakfasts during the week.

Ground turkey, eggs, and sweet potatoes are affordable, nutrient-dense ingredients, making this recipe perfect for meal prep or feeding a family. You can make it once and enjoy it for several days, or serve it as a hearty weekend breakfast or brunch.

Why We Love This Recipe

This breakfast casserole is:

• High in protein to support steady energy

• Rich in fiber and antioxidants from vegetables

• Naturally gluten-free and dairy-free

• Easy to make ahead for busy mornings

• Made with simple, budget-friendly ingredients

Sweet potatoes provide vitamin A, fiber, and slow-digesting carbohydrates, while eggs and turkey deliver satisfying protein that helps keep blood sugar balanced.

Ingredients

1 ½ teaspoons olive oil or avocado oil
1 large sweet potato, diced (about 2 cups)
½ pound ground turkey
½ teaspoon garlic powder
¼ teaspoon Italian seasoning
¼ teaspoon ground sage
¼ teaspoon fennel seeds, lightly crushed (optional)
½ teaspoon sea salt
Pinch black pepper
Pinch cayenne pepper (optional)
½ small red onion, diced
½ red bell pepper, diced
3 cups fresh spinach
8 large eggs
Salt and pepper to taste

Optional for serving: sliced avocado, hot sauce, or green onions

Instructions

Preheat oven to 375°F and lightly grease a 9×9 baking dish.
Heat oil in a skillet over medium heat.
Add diced sweet potatoes and a pinch of salt. Cook for 10–12 minutes, stirring occasionally, until they begin to soften. Covering the pan helps them cook faster.
In a separate skillet, cook the ground turkey with the seasonings until fully browned.
Add the onion and bell pepper to the sweet potatoes and sauté for 3–4 minutes until softened.
Stir in the spinach and cook until wilted.
Combine the vegetable mixture with the cooked turkey.
Whisk the eggs in a bowl with a pinch of salt and pepper.
Spread the turkey and vegetable mixture into the baking dish, then pour the eggs evenly over the top. Gently stir if needed so everything is coated.
Bake for 20–25 minutes, until the eggs are set in the center.
Let cool for a few minutes before slicing.

Serving Ideas

This casserole is a complete balanced meal on its own, but you can also serve it with:

• sliced avocado

• fresh fruit

• a small green salad

• a drizzle of hot sauce

Meal Prep Tip

This recipe is great for making ahead for ready-to-go breakfasts during the week. Just store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual portions or you can also freeze portions for longer storage.

Nutrition (Approximate Per Serving – 1/8 recipe)

Calories: ~200

Protein: ~20 g

Carbohydrates: ~10 g

Fiber: ~2 g

Final Thoughts

Healthy home-cooked breakfasts don’t have to require complicated recipes or expensive ingredients. With a few simple pantry staples, you can create nourishing meals that support energy, focus, and long-term health. Cook once, eat twice :).

This recipe was adapted from the Sweet Potato Breakfast Casserole by The Real Food Dietitians, with modifications and simplify ingredients for a budget-friendly meal prep option. https://therealfooddietitians.com/sweet-potato-breakfast-casserole/