What can I expect?

Most breakfast hashes are made with white potatoes, which our bodies digest very similarly to sugar. However, this sweet potato breakfast hash uses sweet potatoes, which have a lower glycemic index and prevent elevated blood sugar levels to keep your energy stable! 

Then, we mix in turkey sausage for high-quality protein to keep you satisfied for hours. We also provide the option to add eggs for even more protein and nutrients. 

Quick and easy to make, all you have to do is chop the ingredients, season, and roast until the vegetables are tender. Then, crack the eggs on top, and pop the dish back in the oven just until the whites are set. Finish with your favorite toppings, and you’ve got a foolproof breakfast or brunch in about half an hour! 

With minimal prep time and just a few dishes, this sweet potato breakfast hash is perfect for busy weekdays but is fancy enough to serve when hosting a brunch. Plus, unlike most frozen breakfast options, it’s guaranteed to keep you feeling great until your next meal. 

Is Sweet Potato Breakfast Hash healthy? 

Let’s take a look at the main ingredients: 

• Sweet potatoes
• Turkey sausage
• Onion
• Spinach
• Eggs

Turkey sausage, onion, spinach, and eggs are all nutritious food sources, made with natural ingredients. Use them to add protein, flavor, and nutrients to a variety of recipes. 

Sugar is what makes food unhealthy. 

Most breakfast hash recipes are made with white potatoes (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 56g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Swap the white potatoes for sweet potatoes, which have a lower glycemic index, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this sweet potato breakfast hash knowing it supports your well-being. Learn more about eating less sugar here.

Sweet Potato Breakfast Hash Tips

1. Can I use uncooked sausage?

Yes! Just chop it into small pieces, and mix it in with the sweet potatoes and onions before roasting.

2. Can I make this recipe vegan?

Absolutely! Use plant-based sausage or omit the sausage entirely, and skip the eggs or use a plant-based egg substitute.

3. Can I freeze leftovers?

Yes! Freeze the cooked hash in an airtight container for up to 3 months. Reheat in the oven or a skillet for best results.

4. Can I use a different vegetable instead of spinach?

Kale or Swiss chard work well, or you can skip the greens altogether if preferred.

5. Can I use frozen sweet potatoes?

Yes, you can use frozen sweet potatoes, but make sure to thaw and drain any excess moisture before roasting.

6. Can I add other vegetables?

Absolutely! Feel free to add bell peppers, zucchini, or mushrooms for extra flavor and nutrition.

7. How can I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.

8. What should I serve with this sweet potato breakfast hash? 

You can easily enjoy this recipe on its own as a filling meal. Or, pair it with a side of fresh fruit, cottage cheese waffles, or blueberry muffins.

Print

Sweet Potato Breakfast Hash

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Servings 4

Author Neutral Eating

Equipment

• Large Baking Sheet
• Large Mixing Bowl

Ingredients

• 2 Medium Sweet Potatoes peeled and diced into small cubes (about 3 cups)
• 2 Tbsp Olive Oil
• 1/2 lb Pre-Cooked Turkey Breakfast Sausage chop or crumbled
• 1 Small Yellow Onion finely chopped
• 2 cups Fresh Spinach roughly chopped
• 1/2 tsp Paprika
• 1/4 tsp Ground Cumin
• 1/4 tsp Crushed Red Pepper Flakes optional
• Salt & Pepper to taste
• ½ Tbsp Sugar Free Maple Syrup optional
• 4 Large Eggs optional, for serving

Instructions

• Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it.
• In a large mixing bowl, combine the diced sweet potatoes, olive oil, onion, paprika, cumin, crushed red pepper flakes (if using), and a pinch of salt and pepper. Toss until evenly coated. Spread the sweet potatoes out in a single layer on the baking sheet. Sprinkle in sausage.
• Roast in the oven for 25 minutes, stirring halfway through, until the sweet potatoes are tender and the sausage is browned and fully cooked.
• Remove the baking sheet from the oven and the spinach over the roasted mixture. Toss gently to combine. (If not using eggs, cook an additional 5 minutes,) If you want to add eggs, create small wells in the hash after adding the spinach. Crack eggs into the wells and return to the oven for 6–8 minutes, or until the egg whites are set but the yolks are still runny.
• Serve the roasted hash hot, garnished with fresh parsley, if desired.

Notes

 See Tips above recipe card for FAQ and substitutions.

 DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/sweet-potato-breakfast-hash

The post Sweet Potato Breakfast Hash appeared first on Neutral Eating.

What can I expect? 

The standard breakfast casserole uses starchy carbs like potatoes or bread as a binder to hold all the ingredients together, but not this recipe! Instead, we use a blend of eggs, cottage cheese, and shredded cheese to bind the dish. As a result, it’s high-protein, low-carb, and full of nutrients. 

All you have to do is sauté the vegetables, brown the sausage, whisk, and bake. In just an hour you’ll have a filling, family-friendly meal ready to eat! Plus, dishes are minimal and prep time is quick, allowing you to get in and out of the kitchen fast. 

Even better, this dish makes enough to feed a crowd, and leftovers store well. So, you can cook once, and enjoy quick, nutritious meals for several days. Savory, cheesy, and soft in the center with a golden exterior, this recipe is far better than any frozen breakfast option and is so delicious it’s guaranteed to be devoured by everyone in your family! 

Is High Protein Breakfast Casserole Healthy? 

Let’s take a look at the main ingredients:

• Chicken sausage
• Bell peppers
• Onion
• Eggs
• Cottage cheese
• Shredded cheese

Chicken sausage, bell peppers, onion, and eggs are all nutritious food sources, made with natural ingredients. Use them to add protein, flavor, and nutrients to a variety of recipes. 

But what about cottage cheese? What about the shredded cheese? Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and limit consumption.

Sugar is what makes food unhealthy. 

Most breakfast casserole recipes are made with white potatoes or bread (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 11g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the potatoes and bread, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this high protein breakfast casserole knowing it supports your well-being. Learn more about eating less sugar here.

High Protein Breakfast Casserole Tips

1. Can I use a different type of cheese in this recipe? 

Yes, you can substitute cheddar cheese with other types of cheese like mozzarella, feta, or Swiss cheese based on your preference.

2. Can I add other vegetables to this casserole?

Absolutely! Feel free to customize the casserole by adding spinach, mushrooms, tomatoes, or any other vegetables you enjoy.

3. How long can I store the leftovers?

You can store the leftovers in an airtight container in the refrigerator for up to 3-4 days. Simply reheat in the microwave or oven before serving.

4. Is this recipe suitable for meal prep?

Yes, this casserole is great for meal prep. You can make it ahead of time, cut it into portions, and store them for quick and easy breakfasts throughout the week.

5. Can I make this casserole ahead of time?

Yes! You can assemble the casserole the night before, and refrigerate it. In the morning, simply bake it as directed. You can also bake it fully ahead of time, and store it in the fridge for up to 4 days. Or, freeze the casserole for up to 3 months. Reheat slices in the microwave or oven.

6. Can I use another type of sausage?

Absolutely! Turkey sausage, pork sausage, or even plant-based sausages are great alternatives. Just ensure the sausage is pre-cooked if it’s not raw.

7. Can I use egg whites instead of whole eggs?

Yes, you can substitute the whole eggs with egg whites if you prefer. Use about 2 1/4 cups of egg whites (or around 14 egg whites) to replace the 12 whole eggs.

8. What can I serve with this high protein breakfast casserole? 

Made with protein, healthy fats, and fiber, this recipe is plenty filling enough to serve on its own. However, if you want to prepare a breakfast spread, try pairing it with fresh fruit, 4-ingredient pancakes, peanut butter overnight “oats”, bacon, or sausage links. 

Print

High Protein Breakfast Casserole

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Servings 12

Author Neutral Eating

Equipment

• 1 13×9 Baking Dish
• 1 Skillet

Ingredients

• 1 Tbsp Olive Oil
• 1 lb Chicken Sausage, ground/remove casing (precooked or frozen)
• 2 Bell Peppers, diced
• 1/2 Onion, diced
• 12 Eggs, large
• 2 c Cottage Cheese, low or full fat (low or full fat)
• 1 1/2 Shredded Cheese (cheddar, mozzarella, colby jack, blend)
• 1/2 tsp Salt
• 1/4 tsp Pepper

Instructions

• Preheat the oven to 375°F (190°C) and lightly spray a 3×13 baking dish.
• Heat a skillet over medium heat, add olive oil, pinch of salt, and sauté the diced onion and bell peppers for 3–4 minutes until softened.
• Add the sausage and cook until browned and fully cooked through. If using pre-cooked sausage, sauté just to warm them up with the vegetables. Set aside.
• In a bowl, whisk the eggs and then stir in the cottage cheese, cheddar cheese, sausage, bell peppers, onions, salt, and pepper.
• Pour the egg mixture in the baking dish.
• Bake in the preheated oven for about 30-35 minutes or until the casserole is set and lightly browned on top.
• Once done, remove from the oven and let it cool for a few minutes before slicing and serving.

Notes

See Tips above recipe card for FAQ and substitutions.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/high-protein-breakfast-casserole/

The post High Protein Breakfast Casserole appeared first on Neutral Eating.

What can I expect? 

Most breakfast casserole recipes are packed with starchy carbs in the form of bread or potatoes, but not this version! Instead, we pack it full of nutritious veggies and bind everything together with calcium-rich dairy and plenty of eggs. 

All you have to do is sauté the vegetables, combine the ingredients, and bake. With minimal prep time and a total time of less than an hour, you can have a nutritious, high-protein recipe that makes enough to feed the whole family. 

Plus, leftovers store and reheat well, making this veggie breakfast casserole perfect for meal prep. Loaded with melty cheese, this recipe is so flavorful and delicious that picky eaters won’t even realize they’re eating their veggies! 

Is Veggie Breakfast Casserole Healthy? 

Let’s take a look at the main ingredients: 

• Spinach
• Zucchini
• Bell peppers
• Mushrooms
• Onion
• Eggs
• Heavy cream
• Cheddar cheese
• Parmesan cheese

Spinach, zucchini, bell peppers, mushrooms, onion, and eggs are all nutritious food sources, made with natural ingredients. Use them to add protein, flavor, and nutrients to a variety of recipes. 

But what about heavy cream? What about the cheddar and parmesan cheese? Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and limit consumption.

Sugar is what makes food unhealthy. 

Most breakfast casserole recipes are made with white potatoes or bread (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 11g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the potatoes and bread, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this veggie breakfast casserole knowing it supports your well-being. Learn more about eating less sugar here.

Veggie Breakfast Casserole Tips

1. Can I make this ahead of time? 

Yes! You can prepare the casserole the night before, and bake it in the morning. Alternatively, you can bake it in advance, store it in the fridge in an airtight container, and reheat individual slices in the microwave or oven.

2. Can I freeze leftovers?

Absolutely. Slice the casserole into portions, wrap them tightly in plastic wrap or foil, and freeze for up to 3 months. Reheat in the oven or microwave when ready to eat.

3. Can I swap out the veggies?

Definitely! You can swap or add in other veggies like broccoli, cauliflower, or kale. Just ensure they’re pre-cooked to avoid excess moisture.

4. How can I make this dairy-free?

To make it dairy-free, replace the cheese with a dairy-free cheese alternative, and use unsweetened almond or coconut milk in place of the heavy cream.

5. What’s the best way to reheat this?

For best results, reheat slices in the oven at 300°F for about 10 minutes. You can also use the microwave for a quicker option, heating for about 1-2 minutes per slice.

6. What can I serve with this veggie breakfast casserole? 

Made with protein, healthy fats, and fiber, this recipe is plenty filling enough to serve on its own. However, if you want to prepare a breakfast spread, try pairing it with fresh fruit, 4-ingredient pancakes, peanut butter overnight “oats”, bacon, or sausage links. 

Print

Veggie Breakfast Casserole

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Servings 6

Author Neutral Eating

Ingredients

• 1 Tbsp Olive Oil
• 1 cup Baby Spinach, chopped
• 1 cup Zucchini, diced
• 1 cup Bell Peppers, diced (any color)
• 1/2 cup Mushrooms, sliced
• 1/2 cup Onion, chopped
• 8 Large Eggs
• 1/2 cup Heavy Cream (or unsweetened almond milk for a lighter option)
• 1/2 tsp Dried Oregano
• 1/2 tsp Dried Thyme
• 1/4 tsp Crushed Red Pepper Flakes
• 1/2 cup Shredded Cheddar Cheese (or use your favorite cheese)
• 1/2 cup Parmesan Cheese, grated
• Salt & Pepper to taste
• Olive Oil or Non-Stick Cooking Spray for greasing

Instructions

• Preheat oven to 350°F (175°C) and heavily grease a 9×13-inch baking dish with olive oil or non-stick spray.
• Heat a tablespoon of olive oil in a large skillet over medium heat. Add the bell peppers, mushrooms, onion, and zucchini. Cook for about 5 minutes, until the vegetables are soft. Add spinach, and cook for another 2 minutes until the spinach wilts. Season with salt and pepper.
• In a large bowl, whisk together the eggs, heavy cream (or almond milk), oregano, thyme, red pepper flakes, and a pinch of salt and pepper.
• Spread cooked veggies evenly across greased baking dish. Sprinkle with shredded cheddar. Pour egg mixture evenly over top, making sure it covers all the ingredients. Sprinkle Parmesan cheese over top.
• Place dish in oven and bake for 35–40 minutes or until eggs are fully set and top is golden brown.
• Let casserole cool for 5 minutes before slicing and serving.

Notes

See Tips above recipe card for FAQ and substitutions.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/veggie-breakfast-casserole/

The post Veggie Breakfast Casserole appeared first on Neutral Eating.