Egg White Casserole with Sweet Potato Crust – with VIDEO
This egg white casserole with sweet potato crust is the perfect make-ahead breakfast! Packed with protein and vegetables, it will keep you full all morning long!
Mornings are hectic around here. HECTIC. We live a little ways from school, so it’s rise and shine for my kiddos at 6:30am and we’re out the door between 7 and 7:15. This morning I had to practically drag E out of bed. I usually get up between 4:45 and 5:15 to squeeze in a workout and some work. Breakfast is rushed, everything is rushed. Rushing is the price I pay for refusing to wake the kids up before 6:30am (because we all know I’d pay for that later in the day!).
Ben leaves super early for work too – usually before 6:30am. And he comes home after 6pm every day, except when he has meetings/concerts/games, etc – which is two to three nights a week. Those nights he isn’t home until 9:30 or 10. So, in case you parents out there think your school principals don’t put in the hours or work, let me assure you, they do. He’s been known to work many a Saturday, too. Sometimes I wish he didn’t have quite the work ethic he does so that maybe we’d see him more often, but I know over 800 kids benefit from that work ethic so I put on my big girl pants and deal with the long hours here at home.
Another thing I do to make mornings easier is to prep breakfast on the weekends whenever possible. Sometimes it’s pancakes, but lately I’ve been looooving this breakfast casserole. It’s packed full of protein (turkey sausage! egg whites! cottage cheese!) and Ben and I both love it. It’s inspired by Cookin’ Canuck’s version and we’re obsessed with it. Dara’s recipe uses russet potatoes instead of sweet potatoes, and while I love it both ways, Ben prefers it with sweet potatoes.
Shredded sweet potatoes make up the crust of this egg white casserole. After I peel and wash the potatoes, I use my food processor with the shredding attachment and the job is done in literally 30 seconds. If you don’t have a food processor or you’re in the mood for a workout, you could use a box grater (I have this one and have no complaints about it). A third alternative is your spiralizer if you have one (I have this one – I’ve tried three and it’s my favorite). I’d use the smallest blade and then give the sweet potato noodles a quick chop with your knife to shorten the noodles.
You could easily adapt this to use different vegetables or even a different type of meat (ham would be good!). You could also add bacon or turkey bacon. It would be great vegetarian as well, with extra vegetables. We love spinach, but broccoli would be great too. I’ve made it with mushrooms and it comes out fantastic. The sky is the limit!
The quick low-down on this recipe (scroll down for full recipe!):
- Shred sweet potatoes, mix with olive oil; season with salt and pepper. Spread into a greased pan.
- Prebake the crust a little while you make the filling.
- Sauté sausage and vegetables and put the rest of the filling ingredients in a bowl: Eggs, egg whites, two types of cheese, milk. Mix the cooked sausage and vegetables into the egg mixture.
- Pour the egg mixture over the pre-baked crust and pop in the oven. BAKE!
- The only thing left to do is enjoy it or refrigerate it for tomorrow.
If you’re not serving this right away, make sure to pop it in the fridge and let it cool down right away. Wait to cover it up until it’s completely cooled, though, or you’ll end up with a lot of moisture on top of your egg white casserole, from steam gathering, cooling, and dripping.
PS: 26 grams of protein and 236 calories per serving. BOOM. Breakfast is SERVED!
Want to make it Paleo? Leave out the milk and cheese and it still tastes awesome!
Looking for more make-ahead breakfast ideas? Try:
- Pumpkin Breakfast Cookies with Muesli
- Banana Coconut Blender Pancakes
- Turkey Sausage and Broccoli Egg White Frittata Muffins
- Pan-Seared Oatmeal with Fresh Fruit
- Apple Spice Quinoa Pancakes
- Western Baked Omelet from Foodie with Family
- Chocolate Covered Strawberry Baked Oatmeal from The Cookie Rookie
- Red White and Blue Overnight Oats from Country Cleaver
Watch this short video to see how to make this egg white casserole!
- 1 pound sweet potatoes (about 2 medium sweet potatoes), peeled and shredded
- 2 tablespoons olive oil
- 1/4 teaspoon salt
- 1/2 teaspoon ground pepper
- 16 ounces lean turkey sausage
- 1 red bell pepper, diced
- 3 green onions, thinly sliced
- 2 cups tightly packed fresh baby spinach
- 2 large eggs
- 10 egg whites
- ⅓ cup skim milk
- 16 oz. low-fat cottage cheese
- 1/2 cup shredded Cheddar cheese
- Preheat the oven to 425° F. Lightly coat a 9×13-inch inch baking dish with cooking spray.
- In a medium-sized bowl, toss the shredded sweet potatoes with olive oil, salt and pepper.
- Transfer the potatoes to the prepared 9×13-inch baking dish, pressing down into the bottom of the pan, and up the sides, if desired.
- Bake at 425°F for 20 minutes or until golden brown on edges.
- Turn the oven heat down to 375°F.
- While the crust cooks, cook turkey sausage in a large skillet over medium-high heat, breaking it up as it cooks. When it's nearly done, add bell pepper and green onions and continue to cook for 3-4 minutes or until bell peppers are tender. Add spinach and cook, stirring, until spinach is wilted, 1-2 minutes. Cool slightly.
- In a large bowl, whisk eggs with egg whites and skim milk. Stir in cottage cheese and cheddar cheese.
- Stir turkey sausage mixture into egg mixture until combined.
- When crust has finished cooking, pour egg and sausage mixture over the crust.
- Cook at 375°F for 45-55 minutes, or until eggs are set.
- Serve hot. If you would like to serve it later, cool in refrigerator, and then cover, and keep stored in fridge. Reheat.
One time I made this, I forgot to reduce the oven temperature to 375°F. Rest assured, it still turned out fine! Just a little crispier around the edges and on the top.
If your shredded potatoes seem to have a lot of moisture, use a paper towel or a lint-free towel to wring or blot out some of the excess liquid.
Nutrition Information:Yield: 12 Serving Size: 1 of 12
Amount Per Serving: Calories: 203 Total Fat: 9g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 5g Cholesterol: 72mg Sodium: 554mg Carbohydrates: 10g Net Carbohydrates: 0g Fiber: 1g Sugar: 4g Sugar Alcohols: 0g Protein: 20g
Husband’s take: He loves this – no complaints heard!
Changes I would make: None are necessary, but as I mentioned, feel free to have fun with different vegetables or even make this vegetarian.