This recipe for Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake is sponsored by Egg Nutrition. All thoughts and ideas are my own.
Not only is November National Diabetes month, but it also means we’re fully into the holiday season! That means family visits, parties, and lots of social gatherings. An overnight breakfast bake is a simple and easy way to serve your friends and family a tasty, nutrition-packed dish without spending hours in the kitchen.
But before we get to the recipe, did you know eggs can be an excellent choice for most people?
Eggs are a naturally nutrient rich choice. A large egg is an…
-
Excellent source of (contains at least 20% of the recommended Daily Value):
-
Vitamin B12
-
Biotin
-
Iodine
-
Selenium
-
Choline
-
-
Good source of (contains 10-19% of the recommended Daily Value):
- Riboflavin
- Pantothenic acid
- Protein
It’s important to remember not to leave out the yolk though! Nearly all the vitamins and minerals are located within the egg yolk. (Nutrients found in the egg yolk include: choline, vitamin B12, vitamin D, vitamin A, vitamin B6, iron, vitamin E, zinc, fat, cholesterol, folate, phosphorus, selenium, riboflavin, lutein and zeaxanthin, protein.) But what about people with diabetes?
But what about people with diabetes?
Research shows that people with diabetes can eat eggs as part of an overall healthy diet without negatively impacting heart disease risk factors. In fact, eating 1-2 eggs each day may make managing diabetes easier for some people. Eggs have little or no effect on blood sugar levels, but can promote satiety (feeling full and satisfied) and possibly have a beneficial effect on weight, body fat, and waist circumference for people with type 2 diabetes. Each large egg contains 6g of protein which help promote stable post meal blood sugars as well.
So, this Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake (which not only has egg, but whole grains, fruit, and veggies) is a great way to kick off your day whether you have family visiting, are going to a party, or just because!
Here’s some tips for making the recipe:
-
Use whole grain bread for added fiber and nutrients.
-
If you prefer to use skim or 2% milk in place of whole milk, that’s fine too.
-
You can easily sub pumpkin or butternut squash for the sweet potatoes if you have those on hand.
-
The dry mustard is what sends the flavor over the top, so don’t leave it out!
-
If you want a meat-free dish, you can skip the sausage. I love the salty-sweet combo of the eggs, sausage, and apples and sweet potatoes, but the sausage is necessary for this to taste AMAZING!
-
You can also use feta in place of goat cheese.
Caramelized Onion, Apple, and Sweet Potato Overnight Breakfast Bake
Ingredients
- 2 Tbsp cooking oil of choice
- 1/2 yellow onion chopped
- 2 small gala apples diced
- 16 oz. raw ground Breakfast sausage cooked and drained
- 5 oz. baby spinach chopped
- 1 large or 2 small sweet potatoes diced
- 2 cups whole milk
- 8 large eggs
- 1 teaspoon dry mustard
- 1/2 teaspoon salt
- 8 slices of whole grain bread use gluten free if needed
- 4 oz. crumbled goat cheese optional
Instructions
- Heat a large pan over medium-high heat. Add the oil, chopped onions, diced apples, and diced sweet potatoes to the pan. Stir to combine and sauté until the apples and onions start to brown, stirring occasionally, about 10-15 minutes.
- Add the cooked sausage and chopped spinach to the pan, stir, and set aside.
- In a large bowl, combine the milk, eggs, dry mustard, and salt. Whisk until combined. Set aside.
- Grease a 9 x 13 casserole dish. Tear the whole grain bread into large chunks and spread it in an even layer on the bottom of the casserole dish. Top with onion, sausage and veggie mixture. Make sure to spread it evenly over the bread.
- Then pour the egg and milk mixture evenly over the dish.
- Cover and let it sit in the refrigerator overnight.
- In the morning, uncover the dish and crumble the goat cheese on top (if using). Bake the casserole on 350 degrees for about 45 minutes or until all of the egg has been cooked. Enjoy!
Notes
Nutrition
