California Avocado Breakfast Casserole with Spinach and Sweet Potatoes
Avocados Shine at Breakfast
Sponsored post
This casserole showcases the versatility of avocados–baked for breakfast. Whip up this vibrant casserole the next time you’re serving brunch, or bake it the night before to have at the ready for early risers. Each serving provides an excellent source of dietary fiber, vitamin A and vitamin C, a good source of calcium and iron, and contains 10 grams of protein, providing a satisfying way to start your day.
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California Avocado Breakfast Casserole with Spinach and Sweet Potatoes
2 1/2 cups (332 g) peeled, medium-diced sweet potatoes
1/2 cup (80 g) diced yellow or white onion
2 teaspoons (10 ml) canola oil
1/8 teaspoon salt
Freshly ground black pepper, to taste
9 large eggs
1 (10-ounce) package frozen chopped spinach, thawed, water squeezed out
3/4 cup (177 ml) low-fat milk
2 tablespoons (5 g) fresh chopped basil (or 1/2 teaspoon [0.7 g] dried basil)
1 tablespoon (11 g) Dijon mustard
1 tablespoon (15 ml) reduced-sodium soy sauce
4 teaspoons (20 ml) fresh lemon juice
2 ripe, fresh California Avocados
1/4 cup (13 g) chopped sun-dried tomatoes
Directions:
Place one oven rack 6 inches below the broiler element and place a second rack in the middle of the oven. Preheat oven to high broil.
Place sweet potatoes and onions in an 8 x 8-inch glass baking dish. Drizzle with oil. Sprinkle with 1/8 teaspoon salt and pepper. Broil on the top oven rack until potatoes begin to brown and are fork tender, 15 minutes. After removing the baking dish from the oven, set the oven to 350°F.
Whisk eggs in a large bowl and crumble in spinach. Stir in milk, basil, mustard, soy sauce, 1/8 teaspoon salt, and additional black pepper.
Place the lemon juice in a medium bowl. Cut the avocado into 1/2-inch pieces and coat in the lemon juice. Gently stir the avocados into the eggs. Pour the egg mixture evenly into the baking dish with the potatoes and onions, and sprinkle the tomatoes on top. Bake on the middle rack of the oven until the middle is set and no longer jiggly, about 45 minutes. Allow to set for 10 minutes. Cut into servings.
Prep time: 30 minutes
Cook time: 1 hour
Makes 9 servings
Serving suggestion: Fresh seasonal fruit salad and whole-wheat toast
Beverage suggestion: Sparkling apple cider or mimosa
Nutrition Facts (per serving): 220 calories, 13 g total fat (3 g saturated fat, 0 g trans fat), 310 mg sodium, 185 mg cholesterol, 16 g total carbohydrate (5 g fiber), 10 g protein, 10% DV iron, 10% DV calcium, 197% DV Vitamin A, 25% DV Vitamin C.
Recipe notes:
- Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
- Leftovers can be cooled and refrigerated for up to 3 days. Reheat portions as needed in the oven or microwave.
I created this recipe for the California Avocado Commission. They compensated me to include them in this post.
You might also enjoy:
California Avocado & Egg Breakfast Salad
Lime-Basil Shrimp & California Avocado Lettuce Wrap
How to Use California Avocados: 5 New Ways for this Spring and Summer
Chilled Corn Soup with Tomatoes, Avocado & Feta
California Avocado Breakfast Casserole with Spinach and Sweet Potatoes
By Published: August 26, 2014
- Yield: 9 Servings
- Prep: 30 mins
- Cook: 60 mins
- Ready In: 1 hr 30 mins
Easy, make ahead breakfast using delicious California avocados.
Ingredients
- 2 1/2 cups (332 g) medium-diced sweet potatoes peeled
- 1/2 cup (80 g) diced yellow or white onion
- 2 teaspoons (10 ml) canola oil
- 1/8 teaspoon salt
- Freshly ground black pepper, to taste
- 9 large eggs
- 1 (10-ounce) package frozen chopped spinach, thawed, water squeezed out
- 3/4 cup (177 ml) low-fat milk
- 2 tablespoons (5 g) fresh chopped basil or 1/2 teaspoon [0.7 g] dried basil
- 1 tablespoon (11 g) Dijon mustard
- 1 tablespoon (15 ml) reduced-sodium soy sauce
- 4 teaspoons (20 ml) fresh lemon juice
- 2 ripe, fresh California Avocados
- 1/4 cup (13 g) chopped sun-dried tomatoes
Instructions
- Place one oven rack 6 inches below the broiler element and place a second rack in the middle of the oven. Preheat oven to high broil.
- Place sweet potatoes and onions in an 8 x 8-inch glass baking dish. Drizzle with oil. Sprinkle with 1/8 teaspoon salt and pepper. Broil on the top oven rack until potatoes begin to brown and are fork tender, about 15 minutes. After removing the baking dish from the oven, set the oven to 350°F.
- Whisk eggs in a large bowl and crumble in spinach. Stir in milk, basil, mustard, soy sauce, and additional black pepper.
- Place the lemon juice in a medium bowl. Cut the avocado into 1/2-inch pieces and coat in the lemon juice. Gently stir the avocados into the eggs. Pour the egg mixture evenly into the baking dish with the potatoes and onions, and sprinkle the tomatoes on top. Bake on the middle rack of the oven until the middle is set and no longer jiggly, about 45 minutes. Allow to set for 10 minutes. Cut into servings.
I'm a chef nutritionist, not the food police. I eat cookies but make sure to eat my broccoli too.
This looks delicious! Sweet potatoes and avocados in one dish?! Yes, please! Thanks for the great recipe posting! 🙂
Thank you, Erin!
Love avocados! I like them by themselves with salt and pepper or as a spread on toast/tortillas in place of butter/mayo.
Michaela,
Yes, that is one of my faves! I haven’t yet tried them simply spread on a tortilla. Makes perfect sense. Will need to soon!
Michelle
I will definitely be trying this! Lately I have been loving avocado sliced/mashed onto toast…just a little salt and pepper and you have the perfect snack.
Melanie, Yes! That is one of my faves, too! Enjoy the recipe.
Michelle
I like avocado slices on a BLT
Amy, yum! Me too. A sandwich isn’t a sandwich without avocado! Thanks for sharing.
Michelle
I just tried a new dish last night with avocados!
I mixed meat alternative (brand Neat), with pinto beans, shredded lettuce, a local avocado based salsa and sliced avocado. I didn’t know what to expect having not tried the meat alternative before but it was delicious! The taste of the salsa and sliced avocado really rounded out the flavors.
Bobbiejean,
Sounds delicious! What is the protein source in the Neat? I’ll keep an eye out for it. Thanks for sharing.
Michelle
I believe it was a mix of pecans & garbanzo beans. I liked it because it was soy free and gluten free, while I like those products I would also like to try more products that don’t include those.
Wow, intriguing! I bet that tastes pretty good. Thanks for letting me know, Bobbiejean.
Michelle
My 2 favorites are:
1) to incorporate avocado into a green tea smoothie made with soy milk, frozen banana slices, crushed ice, powdered green tea and a little agave nectar. Creamy green goodness!
2) appetizer ‘boats’ — Belgian endive leaves with slices of avocado drizzled with whisked olive oil, lemon juice, dijon mustard, garlic powder & salt.
Debbie,
You are making my mouth water. Seriously! Thanks for sharing.
Michelle
Hi Debbie,
Green tea smoothie! I have not tried that but I bet I would love that. Thanks for sharing.
Michelle
Michelle:
As a valley girl … San Joaquin Valley that is … my favorite way to enjoy California avocados is layers of flavor:
** Local Trevino’s tortillas
** Grated Cabot Sharp Cheddar
** Avocado slices
** Maybe a splash of Sriracha
Thanks for sharing, Dayle. Your favorite way sounds amazing! Yum!
Michelle
Hi Dayle,
Thanks for sharing and visiting my blog! Your dish sounds aMAZing! Yum…
Michelle
Love avocados. Can’t wait to try the recipe.