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From simple options like yogurt and cereal, to continental meals that hit every level of the food pyramid, your breakfast choices are nearly limitless. However, that’s not to say that every morning morsel that lands on your plate is the right choice. Certain foods can leave you feeling sluggish and drowsy. Others may not be giving your body enough of the essential nutrients it needs, and there’s no denying that the breakfast blues are a poor way to start your day.
If you’re feeling like it’s time to improve your breakfast routine, consider trying the savory sweet potato gluten free breakfast casserole. Packed with healthy ingredients, this gluten free casserole recipe is easy to make and keeps long enough to enjoy as delicious leftovers. Read on to discover why we love this new solution for the breakfast blues (and why we know you’ll love it too).
Why sweet potato?
Sweet potatoes are packed with nutrients. These delicious vegetables are an excellent source of fiber, something that is important for maintaining gut health. They are also a good source of vitamin B6, vitamin C, and potassium, nutrients that support immune and heart health. Sweet potatoes also contain phytonutrients—chemicals found in plants that offer a myriad of health benefits. The group of phytonutrients found in sweet potatoes are carotenoids, which act as antioxidants once in the body. Beta-carotene is the predominant type of carotenoid in sweet potatoes which can be converted to vitamin A, a nutrient that helps support eye health.
What ingredients can you swap out?
If you need to use non-dairy milk, either soy or oat milk would make a good substitute as both are effective at enhancing the flavors of savoury dishes.
As for the eggs, you can swap them with flax seed (1 TB) grinded into a fine powder mixed with water (3 TB), to replace one egg. All you need to do is whisk the powder and water until it becomes gelatinous (a jelly-like consistency).
Get the hot and nutritious breakfast you’ve been craving with this gluten free casserole! Check out how to make your own below.
Savory Sweet Potato Gluten Free Breakfast Casserole
1 pound (16oz) of turkey sausage
1 cubed small yellow onion
3 chopped stalks of green onions
8 oz bag of spinach
1 teaspoon of garlic salt
1 teaspoon salt
pepper to taste
8 oz plain Greek yogurt
1 cup of milk
5 oz sharp cheddar cheese
1 small to medium shredded sweet potato
Preheat oven to 375 degrees, spray a 9×13″ baking dish with nonstick spray and set aside. Start browning the sausage with the onion and garlic salt over medium heat.
Drain if you feel there is too much oil. Add in handfuls of spinach and wilt them as you cook the mixture. In the meantime, you can shred the sweet potato while this is cooking.
Next, whisk the eggs, salt, Greek yogurt, and milk into a mixing bowl until smooth. Add in almost all of the cheese into this egg mixture, and save the rest to place on top of the casserole.
After that’s mixed and the sausage mixture is cooked, lay the shredded sweet potato on the bottom of the 9×13” baking dish. Then, add the sausage, spinach, and onions.
Pour the egg mixture evenly over the ingredients in the pan. Take the rest of the cheese and green onions and sprinkle over the top. Put tinfoil over the top of the cooking pan and place in the oven.
Cook the casserole for about 45 min and then remove the tinfoil and cook for another 15 to 20 minutes. Take the casserole out when the top is golden brown, and let it sit for 5 minutes before cutting and serving.