⏱ 80 min totalSausage and Sweet Potato Casserole
Per 1 serving · 233 g · 11 ingredients
of a 2,000 cal day
- Protein25g27% of calories
- Carbs10g11% of calories
- Fat26g62% of calories
At a glance
One serving of Sausage and Sweet Potato Casserole (233 g) has 378 calories, with 25 g of protein, 10 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (50% DV), Vitamin A (48% DV) and Vitamin K (63% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 43%, 40% and 150% of the daily value.
High in
20%+ of the daily value
- Protein50%
- Vitamin A48%
- Vitamin K63%
- Riboflavin (B2)43%
- Niacin22%
- Vitamin B632%
Good source of
10–19% of the daily value
- Vitamin D14%
- Vitamin E10%
- Thiamine10%
- Calcium10%
- Potassium11%
- Magnesium12%
Watch
20%+ of the daily value
- Sodium43%
- Saturated fat40%
- Cholesterol150%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ tbsp Coconut oil
3 oz, 1 link Turkey sausage
1 ½ extra large Egg
¼ sweetpotato, 5" long Sweet potato
¹⁄₁₆ medium Onion
⅛ tsp Garlic powder
0.03 tsp Nutmeg- 🥄⅛ tsp Salt
⅛ tsp Black pepper
¹⁄₁₆ cup Coconut milk
½ cup Spinach
Directions
- 1
Preheat the oven to 375°F.
- 2
In a large skillet over medium heat, melt the coconut oil and add the sausage. Brown and break apart with a wooden spoon.
- 3
In a large bowl, beat the eggs.
- 4
Shred the sweet potatoes and onion using a food processor. Mix into the eggs along with the garlic powder, nutmeg, salt, pepper, coconut milk, and spinach.
- 5
Grease a 9x13 inch casserole dish with coconut oil.
- 6
Pour the egg mixture into the dish and stir in the cooked sausage.
- 7
Bake for 45 minutes. Cover with foil and bake for an additional 10 minutes or until the center is set. Serve and enjoy!
Vitamins & minerals
Amounts for 1 serving (233 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 435 μg | 48% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 2 μg | 14% |
| Vitamin E | 1 mg | 10% |
| Vitamin K | 75 μg | 63% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 1 mg | 43% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 78 μg | 20% |
| Vitamin B12 | 1 μg | 59% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 284 mg | 52% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 104 mg | 10% |
| Iron | 3 mg | 41% |
| Potassium | 538 mg | 11% |
| Magnesium | 48 mg | 12% |
| Phosphorus | 332 mg | 47% |
| Zinc | 4 mg | 35% |
| Copper | 0.3 mg | 28% |
| Manganese | 0.3 mg | 14% |
| Selenium | 26 μg | 48% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3,610 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.1 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 134 μg | — |
| Serine | 1 g | — |
| Starch | 4 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 378 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 72minWalking (3.5 mph)
- 45minCycling (moderate)
- 31minRunning (6 mph)
- 53minSwimming laps
Common questions
How many calories are in Sausage and Sweet Potato Casserole?
One serving of Sausage and Sweet Potato Casserole (1 serving) has 378 calories, which works out to 162 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Sausage and Sweet Potato Casserole high in protein?
It provides a solid 25 g of protein per serving (50% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sausage and Sweet Potato Casserole keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Sausage and Sweet Potato Casserole?
985 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sausage and Sweet Potato Casserole?
2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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