Adventures in Healthier Eating with 2 Kids and a Picky Husband

Homemade Sausage and Sweet Potato Strata

8 WWPP Posted by 3 years ago 6 Comments

My gym started a new feature on its website called “Tasty Thursdays” and our new trainer posted a sweet potato casserole idea I just had to make my own — because, you know, I can’t follow a recipe.

Anyway, I’ve made it twice, once using a package of premade sausage and eggs. The second time I ventured on my own and made homemade ground sausage.  Now there may be no going back. It was just so easy and tasty! And I love that I know, exactly what’s in it.

I also decided to skip the whole eggs and used egg whites instead. It was already going to have a fairly high fat count with the sausage, and although I don’t think fat is the enemy, I also don’t think there’s a need to go overboard. Especially when a carton of egg whites is so cheap and accessible.

So needless to say this is one of those recipes to run with. The idea is super simple, it’s just layers of sweet potato and sausage held together by egg. I’m the only one in the house that will eat it but that’s OK. I make a batch, separate into 6 containers and voila! Grab-and-go breakfast. All it takes is a minute in the microwave to heat up.

Sweet potato and Sausage CasseroleHere’s what I did….

Homemade Sausage (Note: This can be replaced with a 1-pound roll of sage breakfast sausage like Jimmy Dean)

  • 1 pound ground pork
  • 1 tbsp maple syrup
  • 1 heaping tbsp ground sage
  • 1 tbsp dried thyme
  • 1 tsp kosher salt
  • 1/2 tsp ground red pepper
  • 1/2 tsp ground black pepper
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice

Casserole Ingredients

  • 3 cups raw spinach, chopped (you can add more)
  • 1 Large sweet potato (~1lb)
  • 2 cups liquid egg white

Preheat the oven to 350 degrees.

You do not have to make your own sausage but I found a new local farm that sells ground pork so I figured why not?

Ground Pork

I put the maple syrup, sage, thyme, kosher salt, red pepper, black pepper, nutmeg, and allspice in with the meat and combine. 

Making Homemade Sausage

I may make another batch next week and form into patties. That’s how much I liked it!

Anyway, once the spices are mixed in, brown sausage in a non-stick skillet.

While the sausage is cooking, slice your sweet potato as thin as you can while still keeping full slices.

Sweet potato slice

I kept the skin on. It’s just how I roll. You can peel if you like.

Once the sausage is browned add the spinach and cook for a minute allowing it to wilt.

Homemade ground sausage

Note: You could use more than 3 cups of spinach. It just happened to be all I had. I think I’ll add an entire bag next time.

Remove the sausage from the heat and continue slicing your potato.

Sliced Sweet Potato

It’s time to start the layering.

Spray or grease a pie pan or casserole dish. Mine is 11 x 7 — I finally measured!!

Place a layer of sliced sweet potatoes on the bottom.

Sweet potato and Sausage Casserole - start of layer 1

Top with about 1/3 of the sausage and spinach.

Sweet potato and Sausage Casserole - layer 1

Top with another layer of potato.

Sweet potato and Sausage Casserole - start of layer 2

Repeat for 3 layers and top with the remaining potato.

Sweet potato and Sausage Casserole - Finished Layering

Pour the egg whites on top.

Sweet potato and Sausage Casserole - adding Egg White

Loosely cover with aluminum foil and bake for 45 minutes. Remove foil and bake for an additional 15 for a total of an hour.

Please learn from my DOUBLE mistake — the potato will stick to the aluminum foil so spray it with non-stick spray or make sure to tent it so it doesn’t touch the top layer.

Remove from oven and let rest for at least 5 minutes.

Sweet potato and Sausage Casserole - Finished

The potato will be cooked through, the sausage will get all nice and crisp on top and the egg holds all this yumminess together.

Sweet potato and Sausage Casserole - Finished - close up

Cut it into 6 even slices and marvel at the layered awesomeness!

Slice of Sweet potato and Sausage Casserole

I love when casserole ideas work. I’ve had many failed attempts.

Sweet potato and Sausage Casserole cut

Here’s the nutritional information for my complete homemade version with the egg whites. If you decided to use whole eggs it adds about 10 g of fat and 100 calories per serving. Still not too bad!

Note: Thanks to Gail for telling me the proper name for this dish is a strata. Learn something new every day!  :)

Approx Nutritional Information per serving
Servings Amt per Serving
6 About a 3.5 x 3.5 in square
Calories Fat Fiber WWPs
325 16g 3g old: 7 new: 8
Sugar Sat Fat Carbs Protein
5g 6g 19g 23g

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Discussion

There are 6 comments so far. Join in on the conversation.

    Michele

    August 30, 2014

    Home made sausage!! What a genius idea!! Can't wait to try this one!!

    Agnes

    September 2, 2014

    This recipe looks awesome. I LOVE sweet potatoes and have wanted to incorporate them into breakfast for a while now. Perfect idea! Thanks!

    casey

    September 2, 2014

    What temp did you cook yours on? I noticed the original recipe pre cooked the sweet potatoes and still cooked it for 1hr covered on 350. Did you increase the temp? Thanks for posting this...and blogging in general. I love your stuff. :)

      roni

      September 2, 2014

      Thanks for pointing that out! I did cook it at 350 for a total of 1 hour. The first time I did an hour and 15 but the egg was over cooked so I pulled back a bit.

    LavistaLady

    September 10, 2014

    Sounds delicious! Have you ever considered making your sausage with ground turkey breast? I have made my own brand since I don't eat pork and I really like it, probably a little less moist than the pork, but taste is still good! Thanks for sharing the recipe...

      roni

      September 10, 2014

      No but I will! :)