RECIPES

California Avocado Breakfast Casserole with Spinach and Sweet Potatoes

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Nutritional Highlights (per serving)

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220
Calories
13 g
Total Fat
5 g
Dietary Fiber
10 g
Protein
16 g
Total Carbs
 California Avocado Breakfast Casserole with Spinach and Sweet Potatoes

This recipe 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 (20% or more Daily Value) of dietary fiber, vitamin A and vitamin C, a good source (10% or more Daily Value) of calcium and iron, and contains 10 grams of protein, providing a satisfying way to start your day.

Ingredients

Serves: 9
2 1/2  cups  sweet potato, peeled and diced
1/2  cup  yellow or white onion, diced
tsp.  canola oil
1/8  tsp.  salt
  As needed  Pepper, to taste
  large eggs
  (10-oz.) package frozen chopped spinach, thawed, water squeezed out
3/4  cup  low-fat milk
Tbsp.  fresh chopped basil (1/2 tsp. dried basil can be used instead of fresh basil)
Tbsp.  Dijon mustard
Tbsp.  reduced-sodium soy sauce
tsp.  fresh lemon juice
  ripe, Fresh California Avocados, seeded and peeled
1/4  cup  sun-dried tomatoes, chopped

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. 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.
  2. Place sweet potatoes and onions in an 8 x 8-inch glass baking dish. Drizzle with oil. Sprinkle with salt and pepper. Broil on the top oven rack until potatoes begin to brown and are fork tender, about 10-15 minutes. After removing the baking dish from the oven, set the oven to 350 degrees F.
  3. Whisk eggs in a large bowl and crumble in spinach. Stir in milk, basil, mustard, soy sauce, salt and additional black pepper (to taste).
  4. 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.

Serving Suggestion: Pair with a seasonal fruit salad and 100% whole-wheat toast.

Beverage Pairing: Enjoy with a sparkling apple cider or mimosa.

* 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.

NUTRITION INFORMATION
PER SERVING
Calories 220
Total Fat 13 g
Trans Fat 0 g
Saturated Fat 3 g
Unsaturated Fat 0 g
Polyunsaturated Fat 0 mg
Dietary Fiber 5 g
Protein 10 g
Total Carbs 16 g
Cholesterol 185 mg
Sodium 310 mg
Potassium 0 mg
Total Sugar 0 g

Vitamin A 9871 IU; Vitamin C 14 mg; Calcium 110 mg; Iron 2 mg

% Daily Value*: Vitamin A 200%; Vitamin C 25%; Calcium 10%; Iron 10%

 

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Michelle Dudash, RDN

Award-winning registered dietitian nutritionist, Cordon Bleu-certified chef and best-selling author Michelle Dudash has created the award-winning recipes for busy moms struggling to feed their families nourishing meals while the clock is ticking. As an on-the-go working mom herself, Michelle understood early on that it is possible to cook like a chef while eating like a nutritionist, which is where the idea materialized for her first book, Clean Eating for Busy Families (Fair Winds Press). In January 2016, Michelle launched her online program Clean Eating Cooking School: Monthly Meal Plans Made Simple.

Michelle is a brand advocate. Their content on the California Avocado Commission website and/or blog is part of their partnership with our organization.

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