Sunday Morning Turkey Sausage & Sweet Potato Bake
- Prep Time: 25 minutes
- Cook Time: 35 minutes
- Total Time: 1 hour
- Yield: 1 9x13 Casserole (8 Servings) 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
Description
This hearty, protein-forward casserole is a fantastic solution for meal-prepping breakfasts that provide steady energy throughout the morning. By combining savory turkey sausage with nutrient-dense sweet potatoes and kale, you get a comforting dish that feels like a weekend brunch treat but fits perfectly into a busy weekday schedule. It’s naturally colorful and reheats beautifully, making it a reliable staple for family breakfasts.
Ingredients
- 1 lb turkey breakfast sausage (bulk style, casing removed)
- 12 large eggs
- 1 medium sweet potato, peeled and diced small (approx. ¼-inch cubes)
- 3 cups kale, stems removed and chopped
- 1 medium red bell pepper, seeded and diced
- ½ medium sweet onion, diced
- ½ tbsp olive oil
- ½ tsp garlic powder
- ¼ tsp black pepper
- 1/8 tsp salt (optional, omit if sausage is salty)
Instructions
- Prep the oven and dish: Preheat your oven to 375°F. Generously grease a 9×13-inch glass baking dish with non-stick cooking spray to ensure easy serving later.
- Sauté the vegetables: In a large skillet set over medium heat, warm the olive oil. Add the diced sweet potato, onion, and red bell pepper. Sauté for 2-3 minutes, then cover the pan with a lid to steam. Cook for about 8-10 minutes, stirring occasionally, until the sweet potatoes are tender enough to pierce easily with a fork. Transfer the veggie mixture to a plate and set aside.
- Brown the protein: In the same skillet, add the turkey sausage. Cook over medium heat, breaking it apart with a wooden spoon, until fully browned and no pink remains (internal temp should reach 165°F).
- Wilt the greens: Reduce the heat to low. Add the chopped kale to the skillet with the sausage. Cover with the lid again and cook for roughly 2-3 minutes, just until the kale is bright green and wilted.
- Whisk the egg base: While the kale cooks, crack the eggs into a large mixing bowl. Add the garlic powder, black pepper, and salt (if using). Whisk vigorously until the yolks and whites are fully combined and slightly frothy.
- Assemble the bake: Spread the cooked sweet potato mixture evenly across the bottom of the prepared baking dish. Layer the sausage and kale mixture over the top. Pour the beaten eggs slowly over the entire dish. Gently shimmy the pan back and forth to settle the mixture and ensure the eggs fill all the gaps.
- Bake and serve: Place in the oven and bake for 30-35 minutes, or until the center is set and no longer jiggles. Let the casserole cool for 5-10 minutes before slicing.
Notes
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual slices in the microwave for 60-90 seconds.
- Allergy Alert: This recipe contains eggs.
- Dietary Context: This recipe is suitable for balanced, heart-conscious eating. If you follow a low-sodium or low-saturated-fat plan, simply balance the rest of your meals throughout the day.
Personal Twist
- Creamy Topper: Serve with a dollop of smashed avocado or a spoonful of plain Greek yogurt on top for added creaminess that pairs well with the savory sausage.
- Muffin Tin Hack: For even faster mornings, bake this mixture in a greased muffin tin (check for doneness around 20 minutes) to create “grab-and-go” egg bites.
- Spice it Up: If you prefer a kick without adding sodium, offer a bottle of vinegar-based hot sauce at the table so everyone can adjust the heat to their liking.
Nutritional info (per 1 slice): Calories: 260 | Total Fat: 15g (Saturated: 4g) | Cholesterol: 325mg | Sodium: 480mg | Total Carbs: 8g (Fiber: 2g, Sugars: 3g) | Net Carbs: 6g | Protein: 20g [Rich in Vitamin A].
These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
