Mediterranean Protein-Packed Sweet Potato Egg Casserole
This Mediterranean Protein-Packed Sweet Potato Egg Casserole is the kind of meal that works any time of day. It is hearty enough for breakfast, balanced enough for lunch, and comforting enough for dinner. Sweet potatoes bring natural sweetness and fiber, while eggs and cheese provide satisfying protein that keeps you full for hours. The mix of spinach, peppers, and onion adds color, nutrients, and a light Mediterranean feel without complicated steps. It is also a great make-ahead dish for busy weeks because it reheats beautifully and tastes just as good the next day. Whether you are feeding family or prepping meals in advance, this casserole is simple, wholesome, and dependable.
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Total Time: 55 minutes
Servings: 6
Ingredients
Eggs: 10 large
Sweet Potatoes: 2 medium, peeled and diced into small cubes
Fresh Spinach: 2 cups, roughly chopped
Red Bell Pepper: 1, diced
Yellow Onion: 1 small, finely chopped
Whole Milk: 1 cup
Olive Oil: 1 tablespoon
Salt: 1 teaspoon
Black Pepper: ½ teaspoon
Garlic Powder: ½ teaspoon
Cheddar Cheese: 1 cup, shredded
Instructions
Preheat oven to 190°C (375°F) and lightly grease a medium baking dish.
Heat olive oil in a skillet over medium heat.
Add diced sweet potatoes and cook for 8 to 10 minutes, stirring occasionally, until slightly tender.
Add onion and bell pepper to the skillet and sauté for 3 to 4 minutes until softened.
Stir in spinach and cook just until wilted, about 1 minute. Remove from heat.
In a large bowl, whisk eggs, milk, salt, black pepper, and garlic powder until smooth.
Spread the cooked vegetable mixture evenly in the baking dish.
Pour the egg mixture over the vegetables, making sure everything is evenly covered.
Sprinkle shredded cheddar cheese over the top.
Bake for 30 to 35 minutes, or until the center is set and the top is lightly golden. Let rest 5 to 10 minutes before slicing and serving.
Tips
Dice sweet potatoes small so they cook faster and evenly.
Do not skip pre-cooking the potatoes or they may stay firm.
Use a non-stick or well-greased dish to avoid sticking.
Let the casserole rest before cutting so slices hold their shape.
Add a pinch of paprika or chili flakes for mild heat.
Use fresh spinach rather than frozen to prevent excess moisture.
Taste the vegetable mix before baking to adjust seasoning.
For extra fluffiness, whisk eggs thoroughly to incorporate air.
Store leftovers in airtight containers for easy reheating.
Reheat in the oven instead of microwave if you want the edges crisp again.
Variations
Feta Mediterranean Style: Replace cheddar with crumbled feta.
Turkey Boost: Add cooked ground turkey for more protein.
Mushroom Mix: Include sautéed mushrooms for earthiness.
Spicy Version: Add chopped jalapeños or chili flakes.
Herb Fresh: Mix in parsley, dill, or basil.
Dairy-Free: Use almond milk and dairy-free cheese.
Low-Carb Swap: Replace half the sweet potatoes with zucchini.
Breakfast Meat: Add cooked chicken sausage pieces.
Greek Twist: Add olives and a sprinkle of oregano.
Mini Portions: Bake in muffin tins for grab-and-go servings.
Q & A
Can I make this ahead of time?
Yes, assemble it the night before and bake in the morning.
Can I freeze it?
Yes, freeze cooked portions for up to 2 months.
How do I know it is done?
The center should be firm and not jiggly.
Can I use plant milk?
Yes, almond or oat milk works well.
What size baking dish is best?
An 8×10 or similar medium dish works nicely.
Can I add more cheese?
Absolutely, adjust to taste.
Is it good for meal prep?
Very good. It reheats well for several days.
Can I use frozen spinach?
Yes, but squeeze out all extra water first.
What protein can I add?
Chicken, turkey, or even chickpeas.
How long does it last in the fridge?
Up to 4 days when sealed properly.
Nutrition
(Approx. per Serving)
Calories: 290
Protein: 18 g
Carbohydrates: 22 g
Fat: 14 g
Fiber: 4 g
Sodium: 420 mg
Conclusion
Mediterranean Protein-Packed Sweet Potato Egg Casserole is a balanced, colorful, and filling dish that fits into almost any routine. It combines wholesome vegetables, quality protein, and comforting flavors in one easy bake. The recipe is flexible, forgiving, and perfect for both beginners and experienced cooks. Whether served warm straight from the oven or reheated during a busy week, it delivers steady energy, satisfying taste, and reliable nutrition every time.