Sweet Potato Baked Egg Cups are a tasty and healthy breakfast treat! Made with baked sweet potatoes and eggs, they are easy to grab on busy mornings.
I love how colorful these cups are! Plus, they are perfect for meal prep. Just bake, store, and enjoy them all week. Who knew breakfast could be so simple and fun? 😄
Key Ingredients & Substitutions
Sweet Potato: The star of the dish! A large sweet potato creates the base for the cups. If you’re out of sweet potatoes, try using regular potatoes or zucchini for a different twist.
Eggs: Fresh large eggs fill each cup with protein. You can replace them with egg whites or a vegetarian egg substitute for a lighter option.
Olive Oil: A little grease is vital for crispiness. If you want to skip the oil, try cooking spray or even melted coconut oil instead.
Cheese: I love adding a sprinkle of cheese for extra flavor. Cheddar, feta, or goat cheese work great. If you want it dairy-free, nutritional yeast is a delicious alternative!
How Do You Get the Sweet Potato Cups Nice and Crispy?
Getting the right texture is key to these baked egg cups. Start by grating the sweet potato finely and pressing it firmly into the muffin tins. Make sure to bake it until it’s golden and slightly crispy, usually around 15-20 minutes.
- Preheat your oven to 375°F (190°C).
- After pressing the sweet potato in the muffin tin, a light drizzle of olive oil helps it crisp up.
- Don’t rush the baking process; let them turn golden before adding the eggs.
By taking the time with the sweet potato base, you’ll end up with delicious, crispy cups ready to hold all that eggy goodness!
Sweet Potato Baked Egg Cups
Ingredients You’ll Need:
- 1 large sweet potato
- 4 large eggs
- 1 tablespoon olive oil or cooking spray
- Salt, to taste
- Black pepper, to taste
- Fresh parsley or chives, chopped (for garnish)
- Optional: shredded cheese, cooked bacon, spinach, or other favorite add-ins
How Much Time Will You Need?
This recipe takes about 10 minutes of prep time, plus around 30-35 minutes of baking time. Total, you’re looking at about 45 minutes from start to finish. It’s an easy and delicious way to start your day!
Step-by-Step Instructions:
1. Preheat and Prepare the Muffin Tin:
First, preheat your oven to 375°F (190°C). While the oven is heating up, take a muffin tin and lightly grease it with olive oil or cooking spray to help the sweet potato cups come out easily.
2. Grate the Sweet Potato:
Peel the sweet potato and grate it using a box grater or food processor. You want it to be nice and fine so that it forms well into the cupcake shape.
3. Form the Sweet Potato Cups:
Take the grated sweet potato and divide it evenly among the muffin cups. Press the sweet potato firmly into the bottom and up the sides of each cavity, creating a little cup shape. This will hold your egg later!
4. Bake the Sweet Potato Cups:
Now, place the muffin tin in the preheated oven and bake for about 15-20 minutes. Watch for them to turn golden and get slightly crispy around the edges.
5. Add the Eggs:
Once the sweet potato cups are ready, carefully take the muffin tin out of the oven. Crack one egg into each of the sweet potato cups. It’s okay if some yolks break—that just means you’ll have more to scoop up!
6. Season and Add Toppings:
Sprinkle the eggs with salt and pepper to taste. If you’d like to jazz them up, add any optional toppings like shredded cheese or cooked bacon at this point.
7. Bake Again:
Put the muffin tin back in the oven and bake for another 12-15 minutes. Keep an eye on them until the egg whites are set, but the yolks are still a bit runny. If you prefer fully cooked yolks, leave them bake a bit longer.
8. Cool and Remove:
Take the muffin tin out of the oven and let it cool for a few minutes. Carefully remove the sweet potato egg cups from the tin—if they stick, a little gentle wiggle should help.
9. Garnish:
Garnish each cup with freshly chopped parsley or chives and add more black pepper if you’d like.
10. Serve and Enjoy:
Serve warm, and enjoy your nutritious and delicious sweet potato baked egg cups! They’re perfect for a quick breakfast or brunch with friends.
This recipe makes 4 servings, so feel free to double it for a bigger crowd or meal prep for the week ahead!
Can I Use Other Vegetables Instead of Sweet Potato?
Absolutely! You can substitute the sweet potato with other veggies like regular potatoes, zucchini, or even roasted butternut squash. Just make sure to prepare them similarly by grating and pressing into the muffin tin.
Can I Make These Egg Cups Ahead of Time?
Yes, you can prepare the sweet potato cups ahead of time and store them in an airtight container in the fridge for up to 3 days. When you’re ready to eat, just crack in the eggs and bake them fresh!
How Do I Store Leftovers?
Store any leftover baked egg cups in an airtight container in the fridge for up to 3 days. To reheat, pop them in the microwave for 30-60 seconds or warm them in the oven at 350°F (175°C) until heated through.
Can I Freeze Sweet Potato Baked Egg Cups?
Yes! These egg cups can be frozen. Once completely cooled, wrap each cup in plastic wrap and place them in a freezer-safe container. They’ll keep for up to three months. Thaw in the fridge overnight before reheating.