Easy Egg Bake w/ Sweet Potatoes

Hey all! I wanted to give you a simple and well-rounded breakfast with eggs this week, so here we go with our teacher-friendly, budget-friendly meal! This egg bake contains plenty of protein and healthy fat, + a side of sweet potatoes for some healthy, slow carbs. (Note: this does not contain dairy, but you can of course make subs or additions as you like; just keep in mind that will adjust the macros!)

If you haven’t figured it out by now, I’m all for quick and simple, so I made this bake in a 16’ x 9’ pan.  Thinner layer = faster cook time :).  But, if you’d prefer a smaller pan to allow for a thicker, fluffier slice of egg, I would recommend adding about another 5 minutes or so (though, keep an eye on it; eggs cook fast regardless!).

You’ll notice that I made sure to include some spinach in this recipe, along with my current personal fave, which are Japanese sweet potatoes.  I love seeing the green, purple and yellow all on my plate at once – lots of colors = lots of different vitamins.  But any other sweet potato will also give you a great dose of micronutrients, so go with w/e you prefer, based on flavor/texture, availability, and budget!

Ingredients:

10 whole eggs

7 oz. breakfast sausage

(ie. 1 box.  I used 365; any of their options are about the same macros)

2 Cups spinach, raw

2/3 Cup Light coconut milk

(this is what I had on hand; full fat is great too! Just keep in mind it will change the macros)

Collagen peptides, 2 scoops (for a bit of extra protein + healing properties!)

Sweet potatoes, about 5 small or 2 large (550 – 600 g./ 1.15 lbs, if you’re measuring)

Ghee, 1 Tb.

Instructions:

  • For Egg Bake — Prep first!
    • Preheat oven to 350º F
    • Take out breakfast sausage from freezer and let defrost. (*I actually threw them in toaster oven for a few minutes b/c I didn’t plan ahead well :))
    • Chop spinach.  
    • Chop sausage into small pieces once defrosted.  
    • Spray baking dish w/ cooking oil to prevent sticking.  I used  avocado oil spray.)
  • Crack all eggs in a bowl.  Add coconut milk + any seasoning. I used a “breakfast sausage blend”, probably 2 – 3 tsp.   Whisk or use hand mixer to combine.
  • Spread spinach out along bottom of baking dish.  Do the same with sausage.
  • Pour eggs over top.
  • Bake in oven for approx. 25 minutes.

For sweet potatoes:

  • Preheat oven to 425º  (you can do this before or after egg bake; I actually do it at the same time, in my toaster oven! My favorite appliance ! )
  • Wash potatoes, and poke holes. I always start them roasting whole, b/c I find it easier, but up to you!
  • Bake for about 40 – 50 min. total.   I baked for about 40 min., then I take them out, chop into a few pieces, topped w/ ghee, and threw them back up to crisp up for the last 10 minutes or so. 

(Note: Baking whole for the entire time is fine too! I just do w/e makes sense w/ how much time I have and what I’m in the mood for that day.)

Macros

If we divide this into 5 servings, each serving yields:

346 calories

16 g. Fat /  25 g. Carbs / 26 g. Protein

That’s a pretty well balanced meal!

So….Is it budget- friendly?

Drumroll….for this meal, each serving works out to be about $2.25!

There was a lot of room for variation here, depending on if you bought organic, etc.

For my calculations, I used organic eggs (not pastured), the Japanese sweet potatoes (regular are cheaper), and the 365 pork breakfast sausages b/c that flavor was on sale (these ingredients I just mentioned had the most variation). Overall, not a bad option if you compare to similar options that you could buy out ( or frozen), esp. if you compare the ingredient quality and macronutrient distribution.


What do you think? Would you enjoy a breakfast like this? Would you add/ take away / change anything? Adding some cheese would certainly be tasty, but I was aiming to keep this dairy + gluten free as a base recipe, and I think it’s still pretty good without! ❤ For toppings, I’ve been enjoying a low-sugar ketchup, or some goddess dressing from TJs!

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