PROTEIN YUM: Sweet Potato Casserole




2 medium sweet potatoes

1 shallot, thinly sliced

Nonstick coconut oil cooking spray

6 eggs

1 cup Dr Zaks liquid egg whites

¼ cup coconut or almond milk

1 cup kale, chopped (stems removed)

4 organic chicken sausages, sliced ½” thick

Salt and pepper to taste

2 ounces Asiago cheese, shredded (optional)


  1. Preheat oven to 400°F.
  2. Spray a 9-by-13-inch glass dish with cooking spray.
  3. Peel sweet potatoes and cut into 1-inch cubes. Place into dish and spread out.
  4. Sprinkle shallots over the sweet potatoes.
  5. Spray the shallots and sweet potatoes with coconut oil cooking spray.
  6. Place in oven for 20 minutes.
  7. Remove dish from oven. Reset to 350°F.
  8. In a medium bowl, whisk the eggs, egg whites and milk. Stir in the kale and sausage slices (and cheese, if using). Pour over the sweet potatoes. Season with salt and pepper.
  9. Bake for 30-35 minutes or until set.
  10. Cut into 8 squares, and serve.

Nutritional Facts:

Yield: 8 servings

Servings Size: 1 slice

Prep Time: 15 min

Cook Time: 50 min

Calories 242
Total Fat 10g
Total Carbs 20g
Protein 18g

About the Author

"I'm a happily married fitness freak and mom to three amazing, super-fit kids. My passion is creating original recipes and transforming unhealthy eats into healthy treats. I believe in balancing macro-nutrients as often as possible, and cooking to delight the ones I love in the cleanest, yummiest ways possible. As a nutrition coach, trainer and fitness instructor, I feel food is fuel, but it should also taste splendid, because after all, you only live once." Erin holds a B.A. in English and Master’s degree in Education, specializing Group X, children’s fitness and nutrition. She’s been a group exercise instructor for 14 years and was a Master Trainer for three years, traveling the country certifying hundreds of instructors and handling the nutrition portion of the company.
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