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Nutrition & Recipes - Lunch

Sweet Potato Egg Casserole


  • 1 medium sweet potato, scrubbed clean
  • 1 1/2 tablespoons olive oil, divided
  • 1/2 tablespoon dried rosemary
  • 1/4 teaspoon sea salt
  • 1 1/2 teaspoons butter
  • 4 garlic cloves, minced
  • 2 cups spinach, thinly sliced
  • 8 large eggs
  • 1/2 cup milk
  • 1 cup shredded cheese
  • 1/4 cup sliced green onions (optional)


  1. Heat oven to 375°F, and line a baking sheet with parchment.
  2. Thinly slice the sweet potato, place in a mixing bowl, and toss with 1 tablespoon of olive oil. Sprinkle in the rosemary and sea salt, and mix well again.
  3. Spread the sweet potatoes on the lined baking sheet, and roast for 20 minutes. Flip them over and roast for another 5 minutes. Remove from the oven, and set aside. Turn the oven up to 400°F.
  4. In a small saucepan over medium-low heat, melt together the butter and 1/2 tablespoon olive oil. Stir in the garlic, and sauté until softened, about 1–2 minutes. Continue stirring to keep from burning. Stir in the spinach. Cook over medium-low for another 2-3 minutes, until wilted. Remove from heat, and set aside.
  5. Grease a 9-by-9-inch baking  dish, and layer the potatoes evenly on the bottom. Cover them with the spinach, and set aside.
  6. In a large mixing bowl, whisk together the eggs and milk, then pour over the potatoes and spinach. Sprinkle on the shredded cheese.
  7. Bake for 25 minutes, until the center is set. Turn the broiler to high, and broil for 2 minutes to crisp up the top.
  8. Let sit for 5 minutes before slicing. Garnish with sliced green onions.

Nutrition Information

Serves: 4 |  Serving Size: 1 slice

Per serving: Calories: 340; Total Fat: 22g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 454mg; Sodium: 564mg; Carbohydrate: 12g;

Dietary Fiber: 2g; Sugar: 2g; Protein: 21g

Nutrition Bonus: Potassium: 436mg; Iron: 7%; Vitamin A: 140%; Vitamin C: 16%; Calcium: 97%

Source: The Honour System