Turkey and Sweet Potato Breakfast Bake
A comforting, make-ahead breakfast casserole layered with savory ground turkey, tender sweet potato, and leafy spinach. Baked with eggs and egg whites for a light, high-protein meal that is gluten-free and dairy-free.
Prep
15 min
Cook
35 min
Total
60 min
Makes
4 servings
Created together. Shared with you.
Made by Amy + Lila
Amy created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
35 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Make-Ahead Friendly: Slice into individual portions and store in airtight containers. Reheat in the microwave for 60-90 seconds for a quick, high-protein travel breakfast.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and lightly grease a 9x13 inch (23x33 cm) ba…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and lightly grease a 9x13 inch (23x33 cm) baking dish with olive oil.
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Heat a large non-stick skillet over medium-high…
Heat a large non-stick skillet over medium-high heat. Add the lean ground turkey, breaking it up with a wooden spoon, and cook for 6-8 minutes until browned and completely cooked through (no pink remains).
Look for: browned and completely cooked through (no pink remains)
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Add the diced sweet potato and minced…
Add the diced sweet potato and minced garlic clove to the skillet with the turkey. Cover and cook over medium heat for 8-10 minutes, stirring occasionally, until the sweet potato is fork-tender.
Look for: the sweet potato is fork-tender
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Stir in the fresh baby spinach
Stir in the fresh baby spinach, cooking for 1-2 minutes until just wilted. Remove the skillet from heat and let cool slightly for 3-5 minutes.
Look for: just wilted
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Transfer the turkey
Transfer the turkey, sweet potato, and spinach mixture into the greased baking dish, spreading it into an even layer.
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Whisk together the eggs
In a large mixing bowl, whisk together the eggs, liquid egg whites, ground black pepper, and dried oregano until smooth and fully combined.
Look for: smooth and fully combined
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Pour the egg mixture evenly over the…
Pour the egg mixture evenly over the turkey and vegetable layer in the baking dish, ensuring all ingredients are mostly submerged.
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Place the baking dish in the oven…
Place the baking dish in the oven and bake at 375°F (190°C) for 30-35 minutes, or until the eggs are set in the center and slightly golden on top.
Look for: the eggs are set in the center and slightly golden on top
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Remove from the oven and let rest…
Remove from the oven and let rest for 10 minutes before slicing into 4 equal portions to allow the casserole to firm up.
Allow: 10 minutes
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Serve hot immediately
Serve hot immediately, or let cool completely before storing individual portions in airtight containers in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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