Healthy Breakfast Casserole + Benefits of Eggs!


By: Anastasia McAdams

I know you’ve heard the saying before, “Breakfast is the most important meal of the day!” But honestly, it’s true! Breakfast kick starts your metabolism, improves your concentration, and increases your energy. Many people either skip breakfast entirely or make the McDonald’s drive-thru apart of their everyday routine. Both of those options will end up taking a toll on your physical and mental health!

I also know it can be extremely tough for some people to

a.) Find the time to eat breakfast,

b.) Find the time to prepare breakfast, or

c.) Have no idea what a “healthy” breakfast looks like.

There are so many wonderful options for breakfast but for today let’s talk about the amazing benefits of eggs, a classic breakfast staple!




Eggs are packed with a ton of omega-3 fatty acids, which help prevent heart disease. There is a common myth that eggs raise your cholesterol because of the yolk, but the omega-3’s actually help lower your cholesterol.  Eggs are also perfect in improving eye health, liver health, and brain function. BONUS: They are also perfect at aiding in weight loss! So if you have trouble losing weight, try swapping that chicken biscuit for the egg casserole below!

It is also important you be careful what eggs you consume. Next time you are at the grocery store, look for eggs marked “organic” or “free-range”. Eggs are also sold at most local farmer’s markets in your area!

This recipe is VERY EASY to make. Trust me, everyone is busy and if there is one thing I love more than eggs, its quick and easy nutritious meals. Try preparing this casserole at the beginning of the week so you can enjoy it on your way to work everyday! I like to make this casserole on Sunday evenings while I am cooking dinner since the oven is usually already preheated.


Sweet Potato Crust Egg Casserole

(Makes 1 9x13 casserole)

-1 dozen organic eggs

-2 small sweet potatoes (or 1 large one)

-1 C mushrooms

-2 C spinach

-1 package of organic pre-cooked breakfast sausage links (I used Applegate chicken apple sausage)

-1 T Italian seasoning

-1 T basil

-3 T nutritional yeast (or regular shredded cheese!)

-2 T favorite hot sauce

-1/2 C milk of choice

-Salt and Pepper to taste

-Cooking spray (I used Coconut Oil)

Pre-heat oven to 375.

Spray a 9×13 pan with oil. Slice sweet potatoes thin. Layer sweet potatoes in the bottom of the pan. Chop mushroom. Add on top of sweet potatoes. Add spinach on top of mushrooms. Chop breakfast sausage links into bite size pieces. Add on top of spinach.

Whisk together eggs, Italian seasoning, basil, nutritional yeast, milk, hot sauce, and salt and pepper. Pour egg mixture over the vegetables in the pan.

Bake for 45 minutes – 1 hour.

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