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!