Ingredients
Scale
- 1 1/2 pounds (680 g) sweet potato, peeled and cut into 1/2-inch cubes
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon fine salt, divided
- 1/2 teaspoon ground black pepper, divided
- 1 (15-ounce) can black beans, drained and rinsed
- 1 red bell pepper, diced
- 5 ounces (142 g) fresh baby spinach
- 4 green onions, thinly sliced, divided
- 10 large eggs
- 1 1/2 cups (364 g) liquid egg whites
- 1 cup (226 g) 2% cottage cheese
- 1 cup (4 ounces / 113 g) shredded sharp cheddar, divided
Instructions
- Preheat the oven to 400°F (204°C). Lightly grease a 9-by-13-inch baking dish.
- Toss the sweet potato with olive oil, cumin, smoked paprika, half the salt, and half the black pepper. Spread in the baking dish and roast for 15 minutes, stirring once.
- Add the drained black beans, bell pepper, spinach, and most of the green onions. Stir gently and return the dish to the oven for 5 minutes.
- Whisk the eggs, egg whites, cottage cheese, remaining salt, and remaining pepper in a large bowl. Stir in half the cheddar.
- Spread the vegetable mixture evenly in the dish. Pour the egg mixture over it and gently move the vegetables with a spatula so the egg reaches the corners.
- Sprinkle the remaining cheddar and green onions over the top.
- Bake for 28 to 35 minutes, until the center is set and reaches 160°F (71°C) on a food thermometer.
- Rest for 10 minutes before cutting into 8 squares.
Notes
- Drain and rinse the black beans thoroughly to prevent excess liquid in the casserole.
- Cook the center of the egg casserole to 160°F (71°C). Reheat cooked portions to 165°F.
- A raw assembled egg casserole can be refrigerated and cooked within 24 hours.
- Refrigerate baked leftovers promptly and use within 3 to 4 days. Freeze baked individual portions for up to about 2 months for best quality.
- Nutrition is estimated per 1/8 casserole using representative values for sweet potato, eggs, egg whites, 2% cottage cheese, black beans, spinach, and cheddar. Brands can change the final values.
- Prep Time: 20 minutes
- Cook Time: 55 minutes
- Category: Breakfast
- Method: Oven
- Cuisine: American
- Diet: High Protein, Gluten Free, Vegetarian