Protein-Packed Sweet Potato Egg Casserole: Easy 6-Step Comfort

Name: Protein-Packed Sweet Potato Egg Casserole
Prep time: 20 min
Cook time: 45 min
Total time: 1 h 5 min
Cuisine: American
Ingredients: 3 garlic cloves, minced; 1 lb uncooked turkey sausage; 5 cups sweet potatoes, cubed 1-inch pieces; 1 green bell pepper, diced; 1/2 large yellow onion, finely diced; 2 tablespoons avocado oil or olive oil; 10 large eggs; 1/2 cup milk; 1/2 cup grated mozzarella cheese; 1 teaspoon salt; 1 teaspoon dried thyme; 1/2 teaspoon black pepper

Jump to Recipe

If mornings feel like a race against the clock (or the school bus… or your inbox), Protein-Packed Sweet Potato Egg Casserole is about to become your new secret weapon. This is the kind of breakfast that feels comforting and indulgent, yet secretly has its life together. It’s hearty, filling, and made with real, simple ingredients you probably already love.

As someone who truly believes breakfast should support your day—not stress you out—I adore recipes like this. You prep it once, bake it while your house smells like a cozy weekend morning, and suddenly you’ve got breakfast handled for days. That’s a win in my book.

Whether you’re feeding a hungry family, meal-prepping for busy workdays, or just trying to eat more protein without choking down another plain egg, this casserole checks all the boxes.

Why You’ll Love This Protein-Packed Sweet Potato Egg Casserole

High-protein and satisfying thanks to eggs, turkey sausage, and cheese
Perfect for meal prep—it reheats beautifully
One-pan comfort food vibes without being heavy
Flexible and forgiving (aka great for real life)
Naturally gluten-free and family-friendly

This is the kind of dish that works just as well for a calm Sunday brunch as it does for a chaotic Wednesday morning when everyone’s running late.

Ingredients You’ll Need

For the Base

3 garlic cloves, minced
1 lb uncooked turkey sausage
5 cups sweet potatoes, cubed (about 1-inch pieces)
1 green bell pepper, diced
½ large yellow onion, finely diced
2 tbsp avocado oil (olive oil works too)

For the Egg Mixture

10 large eggs
½ cup milk (whole milk gives extra richness)
½ cup grated mozzarella cheese
1 tsp salt
1 tsp dried thyme
½ tsp black pepper

Simple, wholesome ingredients—nothing fancy, nothing fussy.

Step-by-Step: How to Make Protein-Packed Sweet Potato Egg Casserole

Step 1: Preheat and Prep

Preheat your oven to 350°F (175°C).
Grease a 9×13-inch casserole dish well—no one wants half their breakfast stuck to the pan.

While the oven warms up, chop all your vegetables. This is a great time to put on music or sip your coffee while pretending you’re on a cooking show.

Step 2: Cook the Vegetables

Heat the avocado oil in a large Dutch oven or deep skillet over medium heat.

Add:

Sweet potatoes
Onion
Green bell pepper

Cook for 8–9 minutes, stirring occasionally, until the vegetables start to soften. You’re not cooking them all the way—just giving them a head start.

Add the minced garlic during the last minute and sauté briefly until fragrant.

Spread the cooked vegetables evenly in the prepared casserole dish.

Step 3: Cook the Turkey Sausage

Using the same pan (hello, fewer dishes), add the turkey sausage.

Cook until fully browned, breaking it into small pieces as it cooks. Once done, spoon it over the vegetables and gently mix everything together.

At this point, it already smells amazing—and we’re just getting started.

Step 4: Mix the Eggs

In a large bowl, whisk together:

Eggs
Milk
Mozzarella cheese
Salt
Thyme
Pepper

Whisk until smooth and well combined. This is your protein-rich magic sauce.

Step 5: Assemble and Bake

Pour the egg mixture evenly over the sausage and vegetables.

Gently stir to help the eggs settle into all the nooks and crannies.

Bake uncovered for 40–45 minutes, or until the center is set and no longer jiggly.

If the top starts browning too quickly, loosely cover with foil halfway through.

Step 6: Cool and Serve

Let the casserole cool for about 15 minutes before slicing. This helps everything firm up and makes serving much easier.

Grab a spatula, cut yourself a square, and enjoy a breakfast that actually keeps you full.

Protein-Packed Sweet Potato Egg Casserole slice with turkey sausage, fluffy eggs, and roasted sweet potatoes on a white plate — A hearty slice of Protein-Packed Sweet Potato Egg Casserole loaded with turkey sausage, eggs, and tender sweet potatoes.

Cooking Tips from My Kitchen to Yours

Cut sweet potatoes evenly so they cook at the same rate
Don’t skip the rest time—it really improves texture
Want extra flavor? Add a pinch of smoked paprika or chili flakes
Too thick? That’s not a problem—it’s just extra comfort
Feeding picky eaters? Dice the veggies smaller so they blend right in

This casserole is very forgiving. Life happens. Breakfast should be easy.

A Little Personal Note

I first made this Protein-Packed Sweet Potato Egg Casserole during one of those weeks where everything felt loud and rushed. I needed something filling, nourishing, and easy to grab between school drop-offs and work deadlines.

By day three, I realized something magical had happened: breakfast was no longer a question mark. It was waiting for me. And honestly? That kind of calm is priceless.

FAQs

Can I make this ahead of time?

Absolutely. This casserole is perfect for meal prep. Make it on Sunday and enjoy all week.

How do I store leftovers?

Store slices in an airtight container in the fridge for up to 4 days.

Can I freeze it?

Yes! Wrap individual slices tightly and freeze for up to 2 months. Thaw overnight and reheat gently.

Can I swap the turkey sausage?

Definitely. Chicken sausage works well, or even a plant-based option if that’s your thing.

Is this good for brunch?

Yes—and people will ask for the recipe. Fair warning.

A Cozy Ending (Without Calling It a Conclusion)

There’s something deeply comforting about having breakfast handled before the week even begins. This Protein-Packed Sweet Potato Egg Casserole isn’t just food—it’s peace of mind in casserole form.

It’s warm, filling, and made to support busy mornings without sacrificing flavor or nourishment. Whether you’re cooking for your family or just future-you, this recipe shows up when you need it most.

From my kitchen to yours—happy cooking, and enjoy every cozy bite

More Cozy Recipes You Might Enjoy Next

If this Protein-Packed Sweet Potato Egg Casserole made your mornings easier, here are a few more comforting favorites that fit right into busy days and cozy meal plans—plus one great outside source if you love exploring new breakfast ideas:

Start another breakfast win with the hearty and family-approved Tater Tot Sausage Breakfast Casserole—it’s warm, filling, and perfect for make-ahead mornings.
Keep the protein goodness going with inspiration from High-Protein Crock Pot Recipes, packed with easy meals that work hard for your schedule.
If sweet potatoes are your comfort-food love, you’ll adore the cozy flavors in Southern Maple Sweet Potato Casserole—perfect for dinners, holidays, or anytime you need something extra comforting.
And for another no-fuss breakfast idea, the classic Easy Sausage and Egg Casserole is always a reliable, satisfying choice.
If you enjoy comparing different takes on breakfast bakes, this Sweet Potato Egg Breakfast Casserole offers a fresh perspective with wholesome, nourishing flavors.

Each of these recipes complements your cozy breakfast routine and helps keep mornings feeling calm, comforting, and well-fed.