This delicious crust-free meal is also great served as leftovers!


5 stars 5 stars 5 stars 5 stars 5 stars (18 ratings made) Rate
Serves: 3 person(s) Change

Preparation Time: 10 mins
Cooking Time: 25 mins

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe


  • 12 oz diced peeled sweet potatoes
  • 4 oz grated reduced-fat cheddar cheese (such as Organic Valley), divided
  • 2 large whole eggs
  • 4 additional large egg whites
  • 1 1/2 tsp butter
  • 1 red onion, chopped
  • 1 red or yellow bell pepper, chopped
  • 2 cloves garlic, minced, or to taste
  • 3 oz nonfat sour cream


Preheat oven to 450ºF.

Place sweet potatoes in small pan and cover with water. Bring water to a boil and boil potatoes for 10 minutes. Drain.

In a separate bowl combine 1 ounce of the cheese and all of the egg whites and egg yolks. Set aside.

Melt butter in a 10-inch skillet. Add onion, bell pepper, cooked potatoes, and garlic. Sauté for 5 minutes. Stir in the cheese-egg mixture, spreading evenly. Reduce heat and cook for 5 minutes.

Place skillet in the preheated oven* and bake for 5 minutes. Sprinkle with remaining 3 ounces cheese and bake until melted. Serve with sour cream.


Add lean Canadian bacon, turkey or vegetarian sausage, if desired.

Serving suggestions are not included in the nutritional analysis.


* Use a pan that can go into the oven or the pan's handle will melt.

If you prefer to save some for later, hold off on melting the cheese on top until you are ready to serve it.

Thanks to Chris, CalorieKing member

Nutritional Info (per serving)

CALORIES 289 cals
Kilojoules 1,210 kJ
Fat 8.0 g
Saturated Fat 4.0 g
Cholesterol 155 mg
Sodium 433 mg
Carbohydrates 33.0 g
Fiber 4.0 g
Total Sugars 10.6 g
Protein 21.5 g
Calcium 257.0 mg
Note: A dash indicates no data is available.