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Tex-Mex Breakfast Bake

A large-scale frittata with turkey sausage, kale, sweet potatoes, and warm Tex-Mex spices. A protein-rich brunch dish that can easily feed a crowd.

From The Young Forever Cookbook

Ingredients

  • 2 tbsp avocado oil
  • 0.75 lb turkey sausage, casings removed
  • 2 medium sweet potatoes, peeled and cubed
  • 1 yellow onion, chopped
  • 1 bunch scallions, sliced
  • 1 red bell pepper, chopped
  • 1 jalapeno pepper, finely chopped (optional)
  • 2 garlic cloves, minced
  • 2 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1.5 tsp kosher salt
  • 1 small bunch kale, deveined and chopped
  • 12 large pasture-raised organic eggs
  • 0.5 cup nondairy milk
  • 0.5 tsp freshly ground black pepper

Instructions

  1. Preheat the oven to 325°F. Lightly grease a 9x13-inch casserole dish.
  2. Heat the avocado oil in a large frying pan over medium heat. Add the sausage meat and cook, breaking the meat up with a wooden spoon into smaller pieces, until golden brown, about 5 minutes.
  3. To the same pan, add the sweet potatoes and cook for 5 to 7 minutes, until fork tender. Add the onion and white and light green parts of the scallions, stirring well until they have softened, about 3 minutes. Add the bell pepper, jalapeño (if using), garlic, paprika, cumin, chili powder, and 1 teaspoon of the salt. Stir the mixture together, then turn off the heat and stir in the kale. Transfer the mixture to the prepared casserole dish and let cool slightly.
  4. In a large bowl, whisk together the eggs and milk and season with the remaining ½ teaspoon salt and the pepper. Pour the eggs into the prepared baking dish, using a spoon to mix everything together. Bake until the casserole is golden brown and firm to the touch, about 35 minutes. Let stand for 10 minutes, sprinkle with scallion greens, and serve.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Arachidonic Acid
    From: Eggs
  • Choline
    From: Eggs
  • Vitamin B12
    From: Eggs, Turkey
  • Vitamin D
    From: Eggs
  • Dietary cholesterol
    From: Eggs
  • Biotin
    From: Eggs
  • Protein
    From: Eggs
  • Omega-3 fatty acids
    From: Eggs
  • Folate
    From: Eggs, Kale
  • Beta-carotene
    From: Sweet Potatoes
  • Quercetin
    From: Kale
  • Lutein
    From: Kale
  • Zeaxanthin
    From: Kale
  • Fisetin
    From: Kale
  • Vitamin K1
    From: Kale
  • Vitamin C
    From: Kale
  • Selenium
    From: Kale
  • Isothiocyanates
    From: Kale
  • Indole-3-Carbinol
    From: Kale
  • Niacin
    From: Turkey

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Oxidative Stress
    Protects against · via Vitamin B12
  • Premature Hair Graying
    Addresses · via Vitamin B12
  • Cognitive decline
    Reduces risk of · via Vitamin B12
  • Cardiovascular Disease
    Protects against · via Vitamin B12
  • Stroke
    Protects against · via Vitamin B12
  • Bone Fracture
    Protects against · via Vitamin B12
  • Sarcopenia
    Protects against · via Vitamin B12
  • Osteoporosis
    Protects against · via Vitamin B12
  • Telomere Shortening
    Protects against · via Vitamin D
  • Upper Respiratory Tract Infection
    Reduces risk of · via Vitamin D
  • Mild Cognitive Impairment
    Improves · via Vitamin D
  • Asthma
    Protects against · via Vitamin D
  • Acute Respiratory Tract Infections
    Protects against · via Vitamin D
  • Cancer
    Reduces risk of · via Vitamin D
  • All-Cause Mortality
    Improves · via Vitamin D
  • COVID-19
    Protects against · via Vitamin D
  • Menopause symptoms
    Improves · via Vitamin D
  • Alzheimer's disease
    Protects against · via Vitamin D
  • Type 2 diabetes
    Reduces risk of · via Vitamin D
  • Dementia
    Protects against · via Vitamin D
  • Biological aging
    Protects against · via Vitamin D
  • Brittle Nails
    Improves · via Biotin
  • Androgenetic Alopecia
    Addresses · via Biotin
  • Skin Aging
    Protects against · via Biotin
  • Obesity
    Protects against · via Protein
  • Bone mineral density loss
    Protects against · via Protein
  • Heart disease
    Reduces risk of · via Omega-3 fatty acids
  • Osteoarthritis
    Protects against · via Omega-3 fatty acids
  • Age-Related Macular Degeneration
    Protects against · via Omega-3 fatty acids
  • Parkinson's disease
    Protects against · via Omega-3 fatty acids
  • Aging
    Protects against · via Omega-3 fatty acids
  • Age-Related Hearing Loss
    Protects against · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Chronic inflammation (inflammaging)
    Reduces risk of · via Sweet Potatoes
  • Constipation
    Protects against · via Sweet Potatoes
  • High cholesterol
    Reduces risk of · via Kale
  • Kidney Cancer
    Reduces risk of · via Kale
  • High blood pressure
    Improves · via Quercetin
  • Cellular senescence
    Protects against · via Quercetin
  • Cataracts
    Reduces risk of · via Lutein
  • Premature Death
    Reduces risk of · via Vitamin K1
  • Hip Fracture
    Protects against · via Vitamin C
  • Wrinkles
    Improves · via Vitamin C
  • Varicose Veins
    Protects against · via Vitamin C
  • Common cold
    Protects against · via Vitamin C
  • Adrenal Burnout
    Addresses · via Vitamin C
  • Breast cancer
    Protects against · via Isothiocyanates
  • Mitochondrial Myopathy
    Improves · via Niacin
  • Pellagra
    Protects against · via Niacin
  • Erectile dysfunction
    Improves · via Niacin

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