The Sweet Potato Kale Sausage Bake is perfect for anyone seeking a delicious and nutritious meal that is both comforting and satisfying. This hearty dish combines the earthy flavors of sweet potatoes and kale with savory sausage and a creamy white cheese sauce, making it an excellent choice for family dinners or meal prep. Did you know that sweet potatoes are a fantastic source of beta-carotene, which is great for your eyesight? They also pack a healthy punch, offering fiber and vitamins that support overall wellness!
| Yields | Prep Time | Cook Time | Total Time | Calories per Serving |
|---|---|---|---|---|
| 6 servings | 15 minutes | 45 minutes | 1 hour | 350 calories |
Ingredients
- 2 medium sweet potatoes, peeled and diced
- 4 cups kale, chopped
- 1 pound sausage (Italian or turkey)
- 1 cup white cheese (mozzarella or a blend)
- 1 cup milk (or a dairy-free alternative)
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1 teaspoon paprika
- 1 tablespoon fresh parsley, chopped (for garnish)
Instructions
Step 1: Preheat your oven to 400°F (200°C). This step is crucial for ensuring that your sweet potato and kale bake gets that perfect golden-brown finish.
Step 2: In a large skillet, heat the olive oil over medium heat. Add the sausage and cook until browned, breaking it up into bite-sized pieces as it cooks. This should take about 8-10 minutes. The savory flavors of the sausage will be the backbone of the dish.
Step 3: Once the sausage is cooked, stir in the diced sweet potatoes, garlic powder, salt, pepper, and paprika. Cook for another 10 minutes, stirring occasionally, until the sweet potatoes are just tender.
Step 4: Add the chopped kale to the skillet, mixing it in with the sausage and sweet potatoes. Cook for an additional 5 minutes until the kale has wilted. This adds a nutritious boost to the bake, making it even more wholesome.
Step 5: In a separate bowl, whisk together the milk and half of the cheese. Pour this mixture over the sweet potato and kale mixture in the skillet. Stir to combine everything well.
Step 6: Transfer the entire mixture into a greased 9×13 inch baking dish. Sprinkle the remaining cheese on top.
Step 7: Bake in the preheated oven for 25-30 minutes or until the cheese is bubbly and golden brown. The combination of flavors will meld beautifully, creating a satisfying and savory bake.
Step 8: Once done, let it cool for a few minutes before serving. Garnish with fresh parsley for a pop of color and added flavor.
Nutrition Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 350 |
| Total Fat | 15g |
| Saturated Fat | 5g |
| Cholesterol | 55mg |
| Sodium | 600mg |
| Total Carbohydrates | 38g |
| Dietary Fiber | 5g |
| Protein | 20g |
Don’t forget to check out this video for a visual guide on how to make the Sweet Potato Kale Sausage Bake:
Tips and Variations
- Vegetarian Option: Swap the sausage for a plant-based alternative like lentils or tempeh for a delicious vegetarian version.
- Gluten-Free Option: Ensure that your sausage is gluten-free, and you can enjoy this dish without worry.
- Meal Prep: This dish stores well, making it perfect for meal prep. Simply divide into containers and reheat as needed.
- Seasonal Ingredients: Feel free to add other seasonal roasted vegetables like bell peppers or zucchini for added flavor and nutrition.
Kitchen Equipment Needed
- Large skillet
- 9×13 inch baking dish
- Mixing bowl
- Whisk
- Cutting board
- Knife
- Measuring cups and spoons
Storing Leftovers
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply pop it in the oven at 350°F (175°C) until warmed through, or use the microwave for a quicker option. This makes for a fantastic easy dinner option on busy weeknights!
Pairing Suggestions
For a complete meal, consider pairing your Sweet Potato Kale Sausage Bake with a light side salad or some steamed green beans. A glass of white wine or a sparkling water with lemon would also complement the savory flavors beautifully.
This Sweet Potato Kale Sausage Bake is not just a meal; it’s a wholesome experience. Packed with nutrients and bursting with flavor, it’s sure to become a family favorite. If you enjoyed this recipe, please share it with friends and family and subscribe to our blog for more delicious recipes!
Q: Can I use other vegetables in this bake?
A: Absolutely! Feel free to add seasonal roasted vegetables like bell peppers, zucchini, or even carrots to enhance the flavor and nutrition of the dish.
Q: How can I make this recipe dairy-free?
A: To make this recipe dairy-free, use a non-dairy milk alternative and substitute the cheese with a plant-based cheese or nutritional yeast.
Q: What type of sausage is best for this recipe?
A: Italian sausage is a great choice for its savory flavor, but turkey sausage or any other sausage of your preference will work just as well.
Q: How do I make this dish spicier?
A: If you like a kick, consider adding red pepper flakes or using spicy sausage to elevate the heat in the dish.
Q: Can I freeze the Sweet Potato Kale Sausage Bake?
A: Yes, this dish freezes well. Just make sure to cool it completely before transferring it to an airtight container or freezer bag. It can be kept in the freezer for up to 3 months.
Q: How do I know when the sweet potatoes are done?
A: The sweet potatoes are done when they are tender and easily pierced with a fork. You want them to be soft but not mushy.
Q: Is this dish suitable for meal prep?
A: Yes, this Sweet Potato Kale Sausage Bake is perfect for meal prep. You can make it ahead of time, store it in individual portions, and reheat it throughout the week.
