This courgette & sweet potato egg casserole is a low-calorie, nutritious snack or breakfast meal prep recipe
It wouldn’t be an exaggeration to say that I’ve been making this sweet potato egg casserole recipe for years. I don’t actually remember where I found the original recipe. However, over the years I have adapted it to my own tastes to what is now a delicious courgette, spinach and sweet potato healthy snack or breakfast meal prep recipe.
This healthy meal prep recipe has quickly risen to one of my favourite vegetarian recipes. Not only is it super simple to prepare, but it’s also easily customisable. Plus, each square is just over 100kcal – a perfect snack or addition to a meal!
We already know that sweet potato and eggs are a match made in heaven; from sweet potato egg nests to other one-tray breakfast bakes. Here, with the combination of courgette and baby spinach, this baked egg casserole is taken to a whole new level.
This recipe is similar to breakfast egg cups, but made in a single pan and sliced into 9 squares- No muss, no fuss. ( Although feel free to make as individual ‘cups’ in a cupcake pan, if preferred).
The reason why this baked egg casserole recipe is such a winner for me is that I’m always on the lookout for grab-and-go easy healthy breakfast and snack options. I notoriously forget to eat breakfast.
However, when getting ill last year, it became a necessity, as I felt nauseated otherwise. Even with my lack of time ( or perhaps morning laziness), I love having a breakfast meal-prep option that is as simple as taking it out the fridge.
How to make the sweet potato egg bake recipe:
Making this egg casserole is ridiculously simple and only requires a few steps.
Preheat the oven to 190C. Next, prepare the courgette and sweet potato. To do this I actually have a food processor with grating blades. This makes the process SO easy and takes just a couple of minutes.
Simply peel the skin from the sweet potato, chop in half and feed into the food processor to be grated.
Alternatively, you can grate the veggies by hand. If nothing else, you’ll get in a little bit of a workout. But it only takes a few minutes, and voila.
Note* In the many many times I’ve made this recipe, I’ve experimented with a bunch of variations. I used to salt the courgette, to get out additional water; The same way you would for courgetti. However, after doing it a few times, I realised that I find this additional step unnecessary.
If you are wanting to remove the liquid though then simply place your grated courgette in a colander and sprinkle liberally with salt. leave to rest for 10-15 minutes and then squeeze lightly to remove excess water.
Once the vegetables are grated, you can prepare the egg mix.
combine the eggs, milk, and seasonings and mix thoroughly.
You can either then add the cheese directly into the mix. Or, I like to sprinkle it on top for a crispy, cheesy top.
Add the sweet potato and courgette to the egg mixture then add the baby spinach. I like to roughly tear it, just to make it combine into the mixture more easily.
Line an 8″ square pan with parchment paper and pour the egg mixture into the pan.
Sprinkle the cheese on top and, optionally, some sliced tomato then bake in the oven for around 50 minutes.
Once baked, leave to cool completely and then transfer to an airtight container and store in the fridge for up to 5 days.
These egg squares can then be eaten as a healthy snack, one square at a time. I also like to combine two squares to serve along with a salad bowl and grains, for a more padded-out meal.
The Courgette & Sweet Potato Egg Casserole Recipe:
Courgette and Sweet Potato Egg Casserole
Ingredients
- 6 large eggs
- 1 large handful Spinach around 30g (I usually don't weigh)
- 2-3 sweet potato around 300g, grated
- 1 small Courgette around 100g, grated
- 1/2 Cup milk 100ml
- 1/2 Cup cheese optional
- tomato thinly sliced ( optional)
Seasonings:
- 1/4 tsp salt & pepper or to taste
- 1/2 tsp garlic powder
- 1/4 TSP paprika powder
- Pinch cayenne powder optional
Instructions
- Preheat the oven to 190C.
- Next, prepare the courgette and sweet potato. To do this I actually have a food processor with grating blades. This makes the process SO easy and takes just a couple of minutes.
- Simply peel the skin from the sweet potato, chop in half and feed into the food processor to be grated. Alternatively, you can grate the veggies by hand. If nothing else, you'll get in a little bit of a workout. But it only takes a few minutes, and voila. *
- Once the vegetables are grated, you can prepare the egg mix. Begin by combining the eggs, milk, and seasonings and mix thoroughly.
- You can either add the cheese directly into the mix at this point. Or, I like to sprinkle it on top, before baking, for a crispy, cheesy top.
- Add the sweet potato and courgette to the egg mixture then add the baby spinach. I like to roughly tear it, just to make it combine into the mixture more easily.
- Line an 8" square pan with parchment paper and pour the egg mixture into the pan.
- Sprinkle the cheese on top and, optionally, some sliced tomato then bake in the oven for around 50 minutes.
- Once baked, you can either eat immediately or leave to cool completely and then transfer to an airtight container and store in the fridge for up to 5 days.These egg squares can then be eaten as a healthy snack, one square at a time. I also like to combine two squares to serve along with a salad bowl and grains, for a more padded-out meal.
Notes
- Note* In the many many times I've made this recipe, I've experimented with a bunch of variations. I used to salt the courgette, to get out additional water; The same way you would for courgetti. However, after doing it a few times, I realised that I find this additional step unnecessary.
- If you are wanting to remove the liquid though then simply place your grated courgette in a colander and sprinkle liberally with salt. leave to rest for 10-15 minutes and then squeeze lightly to remove excess water.
- If you find the casserole squares too 'wet', then you may want to salt the courgette. alternatively, you can omit it entirely and add more sweet potato and spinach
As always, I’d LOVE to see your results, so if you try the recipe out then let me know. Feel free to tag me in any pics @MemoirsSoLuciie and #MSLuciierecipes.
Till next time,
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