This savory and slightly sweet maple sausage breakfast casserole is the most delicious protein-packed breakfast you didn't know you needed. It's perfect for Christmas morning, weekend brunch, or prepping ahead for a nourishing next morning meal. With roasted sweet potatoes, maple sausage, and fluffy eggs, it's a warm hug in casserole form. Did I mention it would be great for postpartum meal prep or meal delivery?
This maple sausage breakfast casserole is the best way to feed a crowd on a special breakfast morning. With balanced macros, melty cheese, and the sweet-savory goodness of maple sausage, it might just be worthy of second helpings!
If you love this recipe, you will love my baked egg sandwiches, cottage cheese egg muffins and my healthier mcgriddle bites.
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Ingredients
- Organic frozen roasted sweet potato cubes: Naturally sweet and rich in fiber and vitamin A, they provide hearty texture and balance the savory elements of the casserole.
- Maple sausage: - provides savory-sweet depth and high-quality protein for satiety.
- Large eggs: The protein-rich base of the casserole, they bind everything together and bake into fluffy, golden perfection.
- Low-fat cottage cheese: Boosts protein and creaminess while keeping fat content in check for a lighter bite.
- Low-fat cheddar cheese, shredded: Melts into a layer of savory, cheesy goodness and adds calcium and bold flavor.
- Salt: Enhances all the natural flavors and balances the sweetness from the sausage and potatoes.
- Black pepper: Adds a mild heat that complements the sweet and savory components.
- Garlic powder: Delivers depth and warmth without overpowering the other ingredients.
- Onion powder: Gives a subtle savory flavor that rounds out the seasoning blend.
- Smoked paprika: Provides a gentle smoky kick that elevates the overall richness of the casserole.
- Dried parsley: Adds a fresh, herbal note and a pop of color to the finished dish.
See recipe card for quantities.
Instructions
Step 1: Preheat oven to 350°F and grease a 9x13-inch casserole dish or line with parchment paper.
Step 2: In a large skillet over medium heat, cook sausage until browned and cooked through. Drain if needed on paper towels.
Step 3: In a large bowl, whisk eggs with cottage cheese, salt, pepper, garlic powder, onion powder, paprika, and parsley.
Step 4: Add sweet potato cubes, cooked sausage mixture, and half the shredded cheese. Stir to combine.Pour the egg mixture into the baking dish and top with remaining cheese.
Step 5:Bake for 40-45 minutes or until fluffy eggs are set and top is golden brown.Let cool slightly before slicing into individual portions.
Hint: If you're not sure if the egg bake is set, you can give the pan a jiggle or shake, making sure that you are using oven mits. If the center is jiggly, it is not set yet. Continue cooking in 2-3 minute increments until the eggs are set and the middle does not jiggle when the pan is moved.
Substitutions
- Maple Sausage-Use chicken sausage or turkey sausage instead of pork. You can also use spicy turkey sausage or italian turkey sausage as well.
- Cheese- Try Monterey Jack or colby jack cheese instead.
- Sweet potatoes- swap with hash browns or sweet potato tots.
This recipe is already gluten-free as is.
Variations
- Spicy- Add a dash of hot sauce for a spicy twist
- Veggie Loaded- Add in roasted yellow onions, bell peppers and spinach to add in some additional fiber and nutrients
Equipment
All you need to make this maple sausage breakfast casserole is a:
- Large skillet
- Large bowl and wire whisk
- 9x13-inch casserole dish
Storage
Let the baked casserole cool completely and store in an airtight container in the fridge for up to 4 days. Reheat individual portions in the microwave or oven for the best experience.
You can also freeze the entire casserole or individual portions. Wrap tightly in foil or place in a freezer-safe container.
Dietitian Tip
This savory breakfast casserole is rich in high-quality protein, thanks to the eggs, cottage cheese, and maple sausage-making it a great way to stay full all morning. The sweet potatoes add a boost of fiber and complex carbs, helping to support steady blood sugar levels throughout the day. For an extra veggie boost, try adding some chopped spinach or bell peppers before baking!
FAQ
Yes! You can assemble the entire casserole the night before, cover it, and refrigerate. In the morning, simply bake as directed-just add a few extra minutes to the baking time if it's going in cold.
Absolutely. Roast peeled and cubed sweet potatoes at 400°F for about 25 minutes or until fork-tender, then proceed with the recipe.
If you're not a fan of cottage cheese, you can try ricotta for a similar creamy texture or omit it and add 1-2 extra eggs.
Yes! Let the casserole cool completely, slice into individual portions, and freeze in an airtight container. Reheat in the microwave or oven when ready to eat.
Reheat individual servings in the microwave for 60-90 seconds or place the entire casserole (covered) in a 325°F oven for 15-20 minutes.
Breakfast
Looking for other breakfast recipes like this? Try these:
Jump to: Recipe
Maple Sausage and Sweet Potato Breakfast Casserole
Equipment
- Large Skillet
- Large bowl and wire whisk
- 9x13-inch casserole dish
Ingredients
- 1 Bag (12-15 oz) organic frozen roasted sweet potato cubes
- 1 lb maple sausage
- 12 large eggs
- 1 cup low-fat cottage cheese
- 8 oz low-fat cheddar cheese shredded (or pre-shredded cheese)
- ¾ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon smoked paprika
- 1 teaspoon dried parsley
Instructions
- Preheat oven to 350°F and grease a 9x13-inch casserole dish or line with parchment paper.
- In a large skillet over medium heat, cook sausage until browned and cooked through. Drain if needed on paper towels.
- In a large bowl, whisk eggs with cottage cheese, salt, pepper, garlic powder, onion powder, paprika, and parsley.
- Add sweet potato cubes, cooked sausage mixture, and half the shredded cheese. Stir to combine.
- Pour egg mixture into the baking dish and top with remaining cheese.
- Bake for 40-45 minutes or until fluffy eggs are set and top is golden brown. Let cool slightly before slicing into individual portions.
Notes
Also, if you try this recipe please make sure to leave a rating and review!! It would mean so much! Also make sure to tag me on socials @easyeatsdietitian!
Nutrition
Food Safety
- Cook to a minimum temperature of 160 F
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
Hannah Godoy says
So yummy!! Thanks for an easy and delicious recipe! As a soon to be mama to 3 i’m for sure going to prep this before baby comes so that I have a nourishing breakfast during the week!
Alix Fredrickson says
So easy and delicious!