Sweet Potato Egg Cups

Why You’ll Love This Recipe

• Nutrient-Dense: Sweet potatoes are rich in vitamins A and C, fiber, and antioxidants, while eggs provide high-quality protein.

• Customizable: Add your favorite ingredients such as cheese, spinach, bacon, or herbs to suit your taste.

• Make-Ahead Friendly: Prepare in advance and store in the refrigerator or freezer for a quick breakfast option throughout the week.

• Portable: Enjoy them on the go, at work, or as a post-workout snack.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 2 medium sweet potatoes, peeled and grated

• 6 large eggs

• ½ cup shredded cheese (cheddar, mozzarella, or your choice)

• ¼ cup diced onion

• ¼ cup diced bell pepper

• 1 tablespoon olive oil

• Salt and pepper to taste

• Optional: cooked bacon bits, spinach, herbs, or hot sauce for added flavor

directions

1. Preheat Oven: Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin with cooking spray or lightly brush with olive oil.

2. Prepare Sweet Potatoes: Place the grated sweet potatoes in a clean kitchen towel or cheesecloth and squeeze out excess moisture.

3. Season Sweet Potatoes: In a bowl, combine the grated sweet potatoes with olive oil, salt, and pepper. Press the mixture evenly into the bottom and up the sides of each muffin cup to form a nest.

4. Bake Sweet Potato Cups: Bake in the preheated oven for 15 minutes, or until the edges are golden brown.

5. Prepare Egg Mixture: While the sweet potato cups are baking, whisk together the eggs, shredded cheese, diced onion, and diced bell pepper in a bowl. Season with salt and pepper.

6. Assemble Egg Cups: Remove the muffin tin from the oven. Pour the egg mixture evenly into each sweet potato cup, filling them almost to the top.

7. Bake Egg Cups: Return the muffin tin to the oven and bake for an additional 15–20 minutes, or until the eggs are set and lightly browned on top.

8. Cool and Serve: Allow the egg cups to cool for a few minutes before removing them from the muffin tin. Serve warm, garnished with optional toppings like fresh herbs or a drizzle of hot sauce.

Servings and timing

• Servings: 12 egg cups

• Prep time: 10 minutes

• Cook time: 30–35 minutes

• Total time: 40–45 minutes

Variations

• Cheesy Delight: Incorporate different cheeses such as feta, goat cheese, or pepper jack for varied flavors.

• Vegetarian Option: Add sautéed spinach, mushrooms, or zucchini to the egg mixture.

• Meat Lover’s: Include cooked and crumbled bacon, sausage, or ham for added protein.

• Spicy Kick: Mix in diced jalapeños or a dash of hot sauce.

• Herbaceous Flavor: Add fresh herbs like chives, parsley, or thyme to the egg mixture.

storage/reheating

• Refrigerator: Store leftover egg cups in an airtight container in the refrigerator for up to 4 days.

• Freezer: Wrap each egg cup individually in plastic wrap and place them in a freezer-safe bag. Freeze for up to 2 months.

• Reheating:

  • Microwave: Remove plastic wrap and place the egg cup on a microwave-safe plate. Heat on high for 30–60 seconds, or until warmed through.

  • Oven: Preheat oven to 350°F (175°C). Place egg cups on a baking sheet and bake for 10–12 minutes, or until heated through.

  • Air Fryer: Preheat air fryer to 350°F (175°C). Place egg cups in the basket and air fry for 5–7 minutes, or until heated through.

FAQs

Can I use frozen shredded sweet potatoes?

Yes, ensure they are thawed and excess moisture is removed before using.

How do I prevent the egg cups from sticking to the muffin tin?

Generously grease the muffin tin with cooking spray or use silicone muffin liners.

Can I make these egg cups dairy-free?

Yes, omit the cheese or use a dairy-free alternative.

How do I know when the egg cups are done?

The eggs should be set and lightly browned on top. A toothpick inserted into the center should come out clean.

Can I add other vegetables to the egg mixture?

Absolutely! Diced bell peppers, spinach, mushrooms, or zucchini can be added for extra flavor and nutrition.

Are these egg cups suitable for meal prep?

Yes, they store well in the refrigerator and freezer, making them perfect for meal prepping.

Can I use a mini muffin tin for smaller portions?

Yes, adjust the baking time accordingly, as mini muffin tins will cook faster.

How do I store leftover egg cups?

Place them in an airtight container in the refrigerator for up to 4 days or freeze for up to 2 months.

Can I use a different type of potato?

Yes, regular potatoes can be used, but sweet potatoes add a unique flavor and added nutrients.

How do I make the egg cups spicier?

Add diced jalapeños, a dash of hot sauce, or sprinkle red pepper flakes into the egg mixture.

Conclusion

Sweet Potato Egg Cups are a versatile and nutritious breakfast option that can be customized to suit your taste preferences. Whether you enjoy them plain or loaded with your favorite add-ins, they offer a delicious and convenient meal. Perfect for busy mornings, meal prepping, or a wholesome snack, these egg cups are sure to become a staple in your recipe collection.