Meal Prep Magic: Sweet Potato Sausage Breakfast Bake
If you are someone who typically leans towards a savoury breakfast, this Sweet Potato Sausage Breakfast Bake is going to become your new go-to. Similar to a hearty, satisfying and comforting quiche, just without the crust. This meal is high in protein, giving you that energy for the morning, without leaving you with the dreaded mid-morning blood sugar crash which usually follows a carb or sugar-heavy breakfast.
One of the best things about this recipe is how meal prep friendly it is. You can easily whip this up on a Sunday, store half in the fridge and half in the freezer to have a nourishing, ready-to-eat breakfast waiting for you all week long. This will allow you to have stress-free mornings, without rushing around trying to figure out what to eat; just heat, serve and enjoy this balanced breakfast with no guilt.
I don’t know about you, but breakfast is one of the most cherished parts of my day. Meal prepping breakfast in advance allows me to connect with my kids and start my day on a positive note, knowing that I’m nourishing my body to support my energy-packed day. I know how busy life can get, which is why my goal is to make your busy life easier with recipes that are healthy, can be meal prepped, and still taste absolutely delicious. This Sweet Potato Sausage Breakfast Bake does exactly that: it is simple, wholesome, and so delicious that you’ll actually look forward to those early morning alarms.
This Sweet Potato Sausage Breakfast Bake is filled with warming spices and veggies that will give you the nutrients you need to maintain a healthy lifestyle, without losing the flavour and the pleasure we get from eating.
Sweet Potato Sausage Breakfast Bake Recipe
Gluten & Dairy Free
Prep time: 20 minutes | Cook time: 50 minutes | Serves 4-6
Ingredients:
- 0.7 lb breakfast sausages
- 1 small yellow onion, diced
- 1 large sweet potato, grated (about 3 cups)
- 4 oz baby spinach
- 4 garlic cloves, minced
- 10 eggs
- ½ tsp dried sage
- ½ tsp dried thyme
- ½ tsp dried rosemary
- ¼ tsp salt
- ¼ tsp pepper
- ¾ tsp cinnamon
Directions
- Preheat your oven to 350°F and grease a 9×13 baking dish (or line it with parchment for easy cleanup).
- In a skillet over medium heat, cook the breakfast sausages until browned. Let them cool slightly, then slice into bite-sized pieces.
- In the same pan, add the diced onion and sauté until it turns translucent. Stir in the grated sweet potato and garlic, and cook for about 5 minutes until softened and fragrant.
- Toss in the baby spinach and cook just until wilted, 2 minutes. Remove from the heat.
- In a large mixing bowl, whisk together the eggs, sage, thyme, rosemary, salt, pepper, and cinnamon.
- Stir in the sausage and veggie mixture until everything is well combined.
- Pour into your prepared baking dish and smooth out the top.
- Bake uncovered for 50 minutes, or until the eggs are fully set and the top is golden.
- Allow to cool for at least 10 minutes before slicing. Serve warm and enjoy a hearty, balanced start to your day!
Health Benefits of Sweet Potatoes
Not only are sweet potatoes delicious, but they are filled with nutrients! They are an amazing substitute for regular potatoes or rice, as they leave you feeling full but not bloated. Sweet potatoes are rich in beta carotene, vitamin C, manganese, potassium, magnesium and have a good amount of fibre. If you’re interested in what those nutrients can do for your health, keep reading!
- Supports Eye Health: Beta carotene is a precursor for Vitamin A, which is known to support night vision and age-related decline in eyesight.
- Immune Support: Beta carotene and Vitamin C are both antioxidants that strengthen your immune system and reduce inflammation.
- Gut Health: Fibre supports our gut as it feeds the good bacteria, stimulates our digestion and promotes regular bowel movements.
- Blood Sugar Control: While they are called ‘sweet’ potatoes, they actually are only moderate on the glycemic index. The fibre also slows the sugar absorption in our bodies.
- Skin & Hair: Both Vitamin A and C support the production of collagen, and antioxidants can protect us from those strong UV rays.
TIP: It is better to boil sweet potatoes than roast them, as it keeps a higher content of nutrients and lowers the glycemic impact on the body.
Make-Ahead Breakfast Ideas and So Much More
If this breakfast bake has you excited about the idea of quick, nourishing mornings, you’ll love my free masterclass, Time-Saving Hacks for Healthy Eating. In it, I share 8 delicious make-ahead breakfast recipes (yes, even more ideas just like this one!) along with practical strategies to help you finally stop skipping meals or relying on takeout when life gets busy.
This isn’t about complicated plans or unrealistic routines. It’s about simple, doable systems that make healthy eating feel effortless—even with picky eaters at home or a packed work schedule. By the end of the class, you’ll have recipes, prep tips, and time-saving hacks you can use right away to make your mornings smoother and your energy more consistent.
Similar Savoury Breakfast Recipes
Savoury Mushroom Spinach Hash with Fried Eggs
If you’re looking for another hearty, nutrient-packed breakfast, try my Savoury Mushroom Spinach Hash with Fried Eggs. This recipe is a gluten-free and vegetarian dish that is filled with cozy flavours. Roasted baby potatoes mixed with sauteed cremini mushrooms and spinach, all baked to perfection and topped off with a runny fried egg that adds the perfect richness. Sprinkled with hemp seeds and fresh parsley, this easy breakfast will keep you fueled and energized for your busy day!
Make-Ahead Roasted Red Pepper Frittata Muffins
Have you ever had those delicious egg bites from Starbucks? Well, this is pretty much a healthier version of that! This is one of my absolute favourites as it can be meal prepped and is SO yummy. Gluten-free and vegetarian, this dish is packed with delightful flavours; roasted red peppers, spinach, creamy feta mixed with an almond flour and egg base. These come together in under an hour and stay fresh in your fridge for those busy mornings. Bonus: red peppers are packed with Vitamin C and anti-inflammatories, spinach adds antioxidants, blood sugar support and nutrients. This recipe is an easy way to stay nourished when you don’t have too much time in the mornings to think about what to make. Get the recipe here.
Sweet Potato Hash with Chickpeas
If you’re craving something warm, packed with veggies and easily meal prepped, try this Sweet Potato Hash with Chickpeas. This breakfast brings together crispy sweet potatoes with fibre-filled chickpeas, offering you a plant-based boost! Designed for weekday ease, once prepped, all you have to do is reheat in a skillet the next morning. You can either keep this vegan or top it with a fried egg for some extra protein.
