Healthy Baked Sweet Potato Egg Cups
Wholesome and satisfying, these Baked Sweet Potato Egg Cups combine sweet potato, eggs, cheese, and fresh vegetables into a protein-packed, fiber-rich breakfast or snack. Quick to prepare, freezer-friendly, and endlessly customizable, they’re perfect for everyday meals or meal prep.
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.
