Sweet Potato Baked Egg Cups A Healthy and Delicious Breakfast
Sweet Potato Baked Egg Cups are a fun and tasty way to start your day. These little cups are made by using thin, crispy slices of sweet potato as a…
Tip: save now, cook later.Sweet Potato Baked Egg Cups are a fun and tasty way to start your day. These little cups are made by using thin, crispy slices of sweet potato as a base, filled with eggs and your favorite veggies or cheese. They come out perfectly baked, with a nice balance of sweet and savory flavors, and such a great combination of textures—from soft eggs to the slight crunch of roasted sweet potato.
I love making these on a weekend morning because they’re easy to prepare ahead of time and I can customize each cup with different fillings like spinach, bell peppers, or a sprinkle of feta cheese. Plus, they’re a healthy breakfast choice that keeps me full and energized without feeling heavy. I usually make a batch and keep them in the fridge for a quick breakfast during busy weekdays.
One tip I’ve picked up is to make sure the sweet potato slices are thin enough to bend easily into the muffin tin but still sturdy enough to hold the eggs. These egg cups are also great for sharing with family or friends—they look so pretty on a breakfast table and everyone loves having their own little personalized cup. It’s a simple recipe that feels a little special, and I hope you enjoy it as much as I do!
Key Ingredients & Substitutions
Sweet Potatoes: These give the cup a natural sweetness and hold everything together. If you can’t find sweet potatoes, try using regular potatoes or even butternut squash for a similar texture. Just make sure to squeeze out excess moisture for crispiness.
Eggs: Eggs are the main protein here and bind the fillings. You can swap whole eggs for egg whites if you want a lighter option, but whole eggs give the best flavor and richness.
Spinach: This adds freshness and a bit of color. You can substitute with kale, arugula, or any leafy green you like. Just chop them finely to fit well inside the cups.
Cheese: I like cheddar or mozzarella, but you can try feta, goat cheese, or even dairy-free cheese to suit your needs. Cheese adds flavor and a creamy texture that blends nicely with the eggs.
How Do I Make Sure the Sweet Potato Cups are Crispy and Keep Their Shape?
The secret is removing as much water as possible from the shredded sweet potato before baking. Here’s how I do it:
- After shredding, place the sweet potato in a clean towel or cheesecloth and squeeze firmly to remove moisture.
- Mix the dried sweet potato with seasoning and press it well into the muffin tin to form a sturdy nest.
- Bake the cups first before adding eggs. This starts the crisping process so the cups hold up when the egg bakes inside.
Allow the cups to cool for a few minutes before removing from the tin. If you don’t have a non-stick pan, lightly grease it to prevent sticking.
Equipment You’ll Need
- Muffin tin – It shapes the sweet potato into cups and holds the eggs perfectly while baking.
- Box grater or food processor – Makes shredding the sweet potato quick and easy.
- Clean kitchen towel or cheesecloth – Helps squeeze out extra moisture for crispy cups.
- Mixing bowl – To season and mix the sweet potatoes before filling the muffin tin.
- Non-stick cooking spray or olive oil – Prevents sticking and helps crisp the sweet potato nests.
Flavor Variations & Add-Ins
- Add cooked bacon or sausage for extra protein and a smoky flavor.
- Mix in diced bell peppers or onions for crunch and color.
- Try crumbled feta or goat cheese for a tangy twist.
- Stir in fresh herbs like chives, parsley, or dill to brighten the dish.
Sweet Potato Baked Egg Cups
Ingredients You’ll Need:
Main Ingredients:
- 2 medium sweet potatoes, peeled and julienned or shredded
- 4 large eggs
- ½ cup fresh spinach leaves, chopped
- ¼ cup shredded cheese (cheddar, mozzarella, or your choice)
- ¼ teaspoon garlic powder
- ¼ teaspoon smoked paprika (optional)
- Salt and pepper, to taste
- Olive oil spray or cooking spray
- Fresh herbs for garnish (thyme or parsley)
How Much Time Will You Need?
This recipe takes about 10 minutes to prepare and 30-35 minutes to bake, for a total of roughly 40-45 minutes. The first bake crisps the sweet potato cups, and the second bake finishes cooking the eggs inside. It’s a simple recipe that gives you a healthy breakfast with minimal fuss.
Step-by-Step Instructions:
1. Prepare the Sweet Potato Cups:
Preheat your oven to 375°F (190°C). Lightly grease a muffin tin with olive oil spray or cooking spray. Place the shredded sweet potato in a clean kitchen towel and squeeze out as much moisture as possible to help the cups get crispy. In a bowl, mix the dried sweet potato with garlic powder, smoked paprika, salt, and pepper. Divide this mixture evenly into the muffin tin cups, pressing gently to form cup shapes.
2. Bake the Sweet Potato Nests:
Bake the sweet potato cups for 15-20 minutes, or until the edges start to brown and get crispy. This initial baking gives your nests structure and a nice crunch.
3. Add Filling and Bake Eggs:
Remove the muffin tin from the oven. Evenly sprinkle shredded cheese and chopped spinach into each sweet potato cup. Crack one egg into each cup on top of the spinach and cheese. Return to the oven and bake for another 12-15 minutes until the egg whites are set. If you prefer firmer yolks, simply bake a few minutes longer.
4. Serve Your Cup Creations:
Allow the egg cups to cool for a few minutes before carefully removing them from the muffin tin. Season with a little more salt and pepper if you like. Garnish with fresh herbs such as thyme or parsley, serve warm, and enjoy a healthy, delicious breakfast!
Can I Use Frozen Sweet Potato for This Recipe?
Yes, you can use frozen shredded sweet potatoes, but be sure to thaw them completely and squeeze out all excess moisture before using. This will help keep the cups crispy and hold their shape.
How Long Can I Store These Egg Cups?
Store leftover egg cups in an airtight container in the refrigerator for up to 3 days. Reheat them gently in the oven or microwave before serving to keep them tasty and warm.
Can I Make These Egg Cups Ahead of Time?
Absolutely! Prepare the sweet potato nests and bake them, then add the eggs and bake fresh in the morning. Or bake the whole dish ahead, refrigerate, and reheat before serving.
What Are Some Good Ingredient Substitutions?
If you don’t have spinach, try kale or other leafy greens. Feel free to swap cheddar for feta, mozzarella, or a dairy-free cheese. For added protein, you can include cooked bacon or sausage bits.
