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GFGluten-FreeVGVegetarian5I5 ingredients or less
4.47
/5
1 hour hr 15 minutes mins
21 Comments
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By: Rachel GurkPosted: 01/06/2016
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Egg white breakfast bake with sweet potato and spinach is easy to make, nutritious, and the perfect make-ahead breakfast!
Recipe Overview
Why you’ll love it: If you’re looking for a nutritious idea for breakfast, look no further. This recipe is easy to make and versatile, too.
How long it takes: 15 minutes to prep, 50 minutes to bake
Equipment you’ll need: grater or food processor, mixing bowl, baking dish
Servings: 9
Table of Contents close
- 1 Recipe Overview
- 2 About This Egg White Breakfast Bake
- 5 Get the Recipe: Egg White Breakfast Bake with Sweet Potato and Spinach
I’ve found one of the keys to eating a healthy and balanced diet is to eat a healthy (and filling!) breakfast. It’s not always easy, especially on school mornings. On school mornings, I spend most of my time saying:
“Let’s go!”
“Eat your breakfast!”
“Hustle hustle!”
“Shoes! Coat! Backpack!”
Since mornings tend to be on the hectic side, I’ve found it extremely helpful to prep healthy breakfasts on the weekends and keep them in the fridge. When all that is required is a simple reheating, it’s much easier to make that breakfast happen. (Be sure to check out my list of 23+ easy breakfast recipes for more ideas).
This breakfast bake is one of the recipes I depend on. I’ll admit, this one’s more for me than the kids although my husband loves it too. It’s loaded with protein and lots of healthy vegetables so we get a big nutritional boost to start our day.
About This Egg White Breakfast Bake
- This recipe is easy to make. All you need to do is stir everything together and bake it. Your food processor will make quick work of shredding the sweet potato; if you don’t have one, it’s easy to shred the sweet potato with your box grater, too. If you use the liquid egg whites, you don’t even have to crack the eggs.
- The egg white breakfast bake is super nutritious. It contains lots of protein, with egg whites and cheddar cheese. Egg whites are cholesterol free, fat-free, and low calorie. Sweet potato has many health benefits, and of course, spinach is a nutritional powerhouse, as is any leafy green.
- It’s a good make-ahead breakfast. Because this egg casserole stores well and reheats quickly, it’s perfect for food preppers. Make a large casserole, cut it into squares, refrigerate, and you’ll have an easy healthy breakfast for the next three to four days.
- The recipe is versatile. You can easily make this egg casserole with whole eggs instead of egg whites. Choose your favorite type of cheese. Instead of spinach, add baby kale or another tender green. Add finely diced bell peppers or onions. Throw in cooked sausage or bacon.
Storage & Reheating Tips
- Refrigerate: Cool to room temperature; cut into serving size portions, and refrigerate for up to 4 days.
- Freeze: Breakfast bake can be frozen for up to 3 months. Bake as directed, cool to room temperature, cut, and package each portion separately. Thaw overnight in the fridge before reheating.
- Reheat: Unwrap and reheat individual portions on a microwave-safe plate in the microwave on 50% power until heated through.
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Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
Recipe
Get the Recipe: Egg White Breakfast Bake with Sweet Potato and Spinach
4.47 from 13 votesPrep Time: 15 minutes mins
Cook Time: 50 minutes mins
Cooling Time: 10 minutes mins
Total Time: 1 hour hr 15 minutes mins
9 servings
Print Rate Recipe
Egg white breakfast bake with sweet potato and spinach is easy to make, nutritious, and the perfect make-ahead breakfast!
Ingredients
- 1 large large sweet potato, peeled and grated (about 3 heaping cups)
- 16 ounces liquid egg whites (or 7 large eggs)
- ½ teaspoon kosher salt
- ½ teaspoon coarse ground black pepper
- ½ cup skim milk (2% or whole milk is fine, too)
- ½ cup shredded sharp cheddar cheese
- 2 cups tightly packed baby spinach
Instructions
Preheat oven to 350°F, spray an 8 × 8 inch baking dish with nonstick cooking spray, line with parchment paper. Spray parchment paper with cooking spray.
In a large mixing bowl, mix together all ingredients. Stir to combine.
Pour into prepared pan and bake for 50 to 55 minutes or until completely set in the middle. Let cool for 10 minutes before slicing.
Serve warm or at room temperature.
Notes
- If you prefer, substitute 7 large eggs for the egg whites.
- Store baked egg casserole in the refrigerator for up to 4 days or freeze for up to 3 months.
Nutrition Information
Serving: 1square, Calories: 92kcal, Carbohydrates: 10g, Protein: 8g, Fat: 2g, Saturated Fat: 1g, Polyunsaturated Fat: 0.1g, Monounsaturated Fat: 0.5g, Cholesterol: 7mg, Sodium: 301mg, Potassium: 194mg, Fiber: 1g, Sugar: 2g, Vitamin A: 6514IU, Vitamin C: 3mg, Calcium: 81mg, Iron: 1mg
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
© Author: Rachel Gurk
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Reader Interactions
Leave a Review
Kathy Jensen says
Has anyone tried this in a crockpot?
Reply
Rachel Gurk says
Let me know if you do!
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Dawn says
Wow 16 eggs tomake…
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Rachel Gurk says
It’s great for meal prep! I like to use the egg whites in a carton, they’re much easier and faster and you don’t have to waste the yolks.
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Barbara says
Made this last night, had some with dinner to try. Both hubby and myself liked a lot. Now having for breakfast. Very good, thank you! Didn’t get a picture sorry.
Also used egg whites in a carton I needed to use. Thats how I found the recipe!Reply
Rachel Gurk says
So glad you liked it! Thanks for leaving a review, it means a lot to me!
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Nicole says
Trying to make this non-dairy. Do you think I can use almond milk instead of regular milk?
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Rachel Gurk says
I don’t personally cook a lot with almond milk because my kids have nut allergies, but I think it would work just great in this recipe. Unsweetened and unflavored, of course. :)
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Dee says
Thanks for a winner Bfast meal prep recipe! I made with 32oz egg whites, 1.5 shredded sweet potatoes, 1 can Drained black beans and some canned chipotles. No cheese and I didn’t miss it. Baked 40 min in 9×13 and it came out perfect!
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Rachel Gurk says
So glad you liked this recipe! I love the additions you made! Thanks for coming back to leave a comment, it means a lot to me!
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Amanda @ All Day Active Life says
What a great bake! Loved it! I’m sharing it on my blog today. Thanks for a delicious recipe!
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Rachel Gurk says
Thanks Amanda!
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Raney Brown says
I have a tip for all of you out there who don’t want to have to spray the pan in order to get the parchment paper to stick. Take the parchment paper (a bit bigger than whatever size pan you will use) and screw it up into a tight ball and run it under your tap with cold water. Get it good and wet. Now carefully open it up and shake it out really well (I sometimes will even do this outside because it sprays quite a bit when I snap it to get the water out!) Now put it in your pan. It will remain somewhat crinkly but it will fit into your pan without any real difficulty. If your recipe says to spray the parchment paper after it is in the pan, go ahead, otherwise no need to.
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Rachel Gurk says
Interesting tip! Thanks for sharing!
Reply
Linda @ 2CookinMamas says
I’ve been on weekend cooking binges making breakfasts I could freeze and heat up quickly in the A.M. This one looks so good and just subbing in almond milk for the skim milk and adding some bacon (because bacon is a must) will be a hit with my family.
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Two Chubby Cubs says
Hey there
I just wanted to say that I adapted your recipe for a UK slimming audience, but have given you a full link on our page. This was absolutely bloomin’ delicious.
Fair warning, our page is a little raucous and heavy on the swears, so it might not be your cup of tea – but I had to give credit where it was most definitely due!
Reply
Liren says
Oh my gosh, huge high fives for being tummy twins today! Love it! So gorgeous :)
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I love that pic of your daughter holding up the sweet potato curly q…adorable. This looks delicious. I say this and I mean it, I need to start making egg and veggie bakes like this!
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denise says
looks tasty–could eat it for lunch right now
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DessertForTwo says
That little smiling face behind the curly sweet potato noodle just made my morning :)
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Vijay @ NoshOn.It says
I love this idea and it’s so pretty! I’m starting Whole30 on Monday and I bet it wouldn’t be hard to tweak this slightly to make it compliant!
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