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California Avocado Breakfast Casserole with Spinach and Sweet Potatoes

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Nutrition Facts

Nutrition information
per serving

Calories 220
Total Fat 13g
Saturated Fat 3g
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 185mg
Sodium 310mg
Total Carbs 16g
Dietary Fiber 5g
Total Sugars 0g
Protein 10g
Potassium 0mg

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%

 

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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.

Start cooking

Serves: 9

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

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*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.

Did You Know?

We have dozens of avocado toast recipes and breakfast recipes. And whether you want to use sliced or mashed California Avocados for your breakfast recipes, it is helpful to know how ripen an avocado and chose the ripeness you need.

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Recipe Categories: Breakfast Chef Recipes Registered Dietitian Recipes Vegetarian
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As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

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