These super easy-to-make Sweet Potato Egg Cups make for a healthy breakfast – or anytime snack – that’s both high in protein and rich in complex carbs. They are like a mini frittata!
The recipe makes 12 muffins, and since you get two per serving, that gives you six days worth of grab-and-go. You can even freeze them and reheat them when you want them!
The shredded sweet potatoes that make up the bottom of the egg cup taste like hash browns! Grate or shred the sweet potatoes using a standard kitchen grater or use the shredder attachment for your food processor attachment. I lined a bowl with a paper towel and gave the sweet potatoes some time to sit and the paper towel absorbed excess moisture. Press the shredded sweet potatoes into a muffin pan, filling the cups about a third of the way. Be careful not to overfill them, or there won’t be enough room for the eggs. Bake them for about 15 minutes at 375° F so the hash browns can get golden brown and crispy.
While the sweet potato hash browns bake, mix a dozen eggs and sauté the broccoli and onion. Combine these and then, spoon or ladle the egg mixture on top of the baked sweet potatoes. Fill them all the way to the top. You can place a baking sheet under the muffin pan as they bake to catch any egg mixture that might bubble out.
I used onion and chopped broccoli in this recipe, but you could substitute with the same amount of another vegetable, like bell peppers, mushrooms, and asparagus, or try scallions or shallots instead of onion. They can be kept in the refrigerator for a few days, and freeze well if you plan to keep them longer. Simply reheat in a microwave or toaster oven.
Prep time: Cook time: Total time: Serves: 6 servings (2 muffins each)
- Nonstick cooking spray
- 3 medium sweet potatoes, shredded/grated
- 3 tsp. olive oil, divided use
- Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
- 1 medium onion, chopped
- 1 cup broccoli florets, chopped
- 12 large eggs
- ¼ cup shredded cheddar cheese
- Preheat oven to 375° F.
- Lightly coat a twelve-cup muffin tin with spray. Set aside.
- Squeeze moisture from sweet potatoes using a clean kitchen towel.
- Combine sweet potatoes and 2 tsp. oil. Season with salt and pepper if desired. Divide evenly between prepared muffin cups; press sweet potato mixture into bottom and sides of muffin cups. Bake for 14 to 16 minutes, or until edges are golden brown. Set aside.
- Heat remaining 1 tsp. oil in medium nonstick skillet over medium-high heat.
- Add onions and broccoli (or substitute vegetable; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Remove from heat and set aside.
- Whisk eggs in a large bowl.
- Add onion mixture to eggs and mix well.
- Evenly pour egg mixture into muffin cups.
- Evenly sprinkle with cheese.
- Bake for 15 to 18 minutes, or until a toothpick inserted into the center of cups comes out clean.
1/2 💚, 1 ❤️, 1/2 💛, 1/2 tsp