These Baked Sweet Potato Egg Cups are a delicious, nutritious breakfast or snack packed with protein, fiber, and wholesome veggies.
Thinly sliced sweet potatoes create a naturally sweet, low-carb base, while eggs and cheese add plant-based protein and healthy fats.
Quick, easy, and freezer-friendly, this recipe is perfect for busy mornings, meal prep, or a satisfying anytime bite.
Healthy Baked Sweet Potato Egg Cups
Equipment
- 1 muffin/cupcake pan
- 1 box grater or vegetable peeler
- 1 mixing bowl
- 1 whisk or fork
- 1 oven
Ingredients
Base and Topping:
- 1 – 2 medium sweet potatoes peeled
- 1 tablespoon olive oil
- 1 cup broccoli chopped
- 1 cup shredded mozzarella or cheddar cheese
Egg Mixture:
- 8 large eggs 4 for mixing, 4 whole
- 2 tablespoons chopped tomatoes
- 2 tablespoons chopped onions
- 2 tablespoons chopped bell pepper
- ¼ teaspoon seasoning bouillon powder
- Dash of white pepper
- Dash of thyme
- ¼ teaspoon salt
- Oil spray or 1 tablespoon olive oil
Instructions
- Prepare the Vegetables: Wash all your fresh vegetables thoroughly under running water. Peel the sweet potatoes, ensuring the skin is fully removed, and set them aside. Chop the broccoli into small, bite-sized pieces. Dice the tomatoes, onions, and bell peppers into evenly sized pieces so they cook evenly. Having all vegetables prepped ahead will make the assembly process much smoother.
- Preheat the Oven: Set your oven to 350°F (175°C) to allow it to fully preheat while you prepare the sweet potato base. Preheating ensures even cooking and prevents undercooked centers in the egg cups.
- Grease the Muffin Pan: Lightly spray a 12-cup muffin or cupcake pan with oil spray, or brush each cup with a teaspoon of olive oil. This step ensures the sweet potatoes and egg cups won’t stick and makes cleanup much easier.
- Slice the Sweet Potatoes: Using a box grater or a vegetable peeler, shave the sweet potatoes into very thin slices, about 1–2 mm thick. The thin slices allow them to bend easily around the muffin cups and form a neat, even layer. Season the slices with a small pinch of salt, white pepper, a dash of thyme, a little olive oil, and a sprinkle of bouillon powder. Toss gently to coat each slice evenly with seasoning.
- Line the Muffin Cups with Sweet Potatoes: Carefully press the seasoned sweet potato slices into each muffin cup, creating a cup-shaped base. Ensure the slices slightly overlap so there are no gaps, forming a secure shell that will hold the egg mixture without spilling.
- Pre-Bake the Sweet Potato Shells: Sprinkle a small amount of shredded cheese into each lined muffin cup to add flavor and help the shells hold their shape. Place the pan in the preheated oven and bake for about 5 minutes, just until the cheese starts to melt. Remove from the oven and allow the cups to cool slightly, which makes filling them easier.
- Prepare the Egg Mixture: In a medium mixing bowl, crack four of the eggs and whisk them until smooth. Add the chopped tomatoes, onions, and bell peppers to the eggs. Season the mixture with a pinch of salt, white pepper, thyme, and bouillon powder. Stir gently to combine, making sure the vegetables are evenly distributed.
- Add Broccoli to Egg Cups: Spoon the prepared egg mixture into the muffin cups lined with sweet potato. Fill about ¾ of each cup to leave room for the eggs to expand while baking. Sprinkle some chopped broccoli on top of 3–4 cups, or distribute according to your preference.
- Add Whole Eggs to Remaining Cups: For the remaining muffin cups, crack one whole egg directly into each cup. Sprinkle a little salt, pepper, thyme, and bouillon powder over the top to season. This gives a slightly different texture and presentation compared to the mixed egg cups.
- Top with Cheese: Optionally, sprinkle the remaining shredded cheese over the top of all the cups. This adds a delicious, golden, melted topping that pairs beautifully with the sweet potato and vegetables.
- Bake the Egg Cups: Carefully place the filled muffin pan into the oven and bake for 12–15 minutes. Check doneness by inserting a toothpick or knife into the center of a cup; it should come out clean. Avoid overbaking to keep the eggs tender and creamy.
- Cool and Serve: Remove the pan from the oven and allow the egg cups to cool for a few minutes. Use a butter knife to gently loosen the edges before removing them from the pan. Serve warm with fresh fruits, a glass of orange juice, or a cup of tea or milk. These egg cups are perfect for breakfast, brunch, or even a light dinner.
- Storage and Meal Prep: If preparing ahead, allow the egg cups to cool completely. Store in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months. To reheat, bake at 325°F (165°C) for 8–10 minutes, or microwave for 30–60 seconds until warmed through.
Notes
- Makes 8–12 egg cups; one per child or up to two per adult.
- Thinly sliced sweet potatoes ensure even baking and sturdy cups.
- Use your favorite vegetables, such as spinach, zucchini, mushrooms, or kale.
- Adjust seasoning to taste, keeping dietary preferences in mind.
- Pre-baking the potato shells slightly improves structure and flavor.
- Freezer-friendly: store up to 3 months for quick breakfasts or snacks.
- Great for meal prep or busy mornings; easy to reheat in oven or microwave.
- Cheese is optional; adds flavor and helps the cups hold shape.
- Eggs can be mixed or added whole for variety in texture.
- Perfect for breakfast, brunch, light dinner, or snack anytime.
Chef’s Secrets for Perfect Cups
The key to flawless baked sweet potato egg cups is in the preparation of the potato base.
Slice the sweet potatoes very thinly, almost paper-thin, to ensure they mold easily into the muffin pan and bake evenly.
Pre-baking the potato shells for a few minutes before adding the egg mixture helps them hold their shape and adds a slightly caramelized flavor.
When whisking eggs, do not overmix; gently fold in the vegetables to keep the texture light and fluffy.
Finally, using a combination of shredded cheese and seasoning enhances both taste and structure without overpowering the natural sweetness of the potatoes.
Serving Suggestions for Any Meal
These egg cups are versatile and pair beautifully with a variety of sides.
Serve them alongside fresh fruit, roasted vegetables, or a light salad for a balanced breakfast, brunch, or dinner.
A glass of orange juice, milk, or a hot cup of tea complements their savory-sweet flavor perfectly.
For a heartier meal, consider pairing with whole-grain toast or avocado slices.
They can also be served as finger foods for brunch gatherings or as protein-packed snacks for lunchboxes.
Storage Tips to Keep Fresh
Allow the egg cups to cool completely before storing.
Place them in an airtight container in the refrigerator for up to five days.
For longer storage, freeze individual cups in a single layer on a tray, then transfer to a freezer-safe bag or container for up to three months.
Reheat in a preheated oven at 325°F (165°C) for 8–10 minutes or microwave for 30–60 seconds until warmed through.
Label containers with dates to ensure freshness.
Avoid storing them in warm or humid areas, as the sweet potato base may soften excessively.
Frequently Asked Questions
1. Can I use other vegetables instead of broccoli?
Absolutely! You can swap broccoli for spinach, mushrooms, zucchini, or even kale.
Choose vegetables that cook quickly and complement the egg flavor. Ensure they are chopped small to fit inside the cups.
2. Can this recipe be made dairy-free or vegan?
Yes! Use a plant-based cheese substitute or omit cheese entirely for a dairy-free option.
For a vegan version, substitute eggs with a chickpea flour batter or tofu-based mixture, though texture and cooking time may vary.
3. How do I prevent the sweet potato cups from sticking?
Lightly grease your muffin pan with oil or spray before lining with sweet potatoes. Pre-baking the potato shells slightly also helps prevent sticking and adds structure.
4. Can I make these ahead for meal prep?
Definitely! Bake the egg cups, allow them to cool, and store in the fridge for up to 5 days or freeze for up to 3 months.
They reheat well in both the microwave and oven, making them excellent for weekly meal prep.
5. How do I know when the egg cups are fully cooked?
Insert a toothpick or small knife into the center of an egg cup. If it comes out clean and the eggs are set but not rubbery, they are done. Avoid overbaking to keep a tender, creamy texture.
