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Baked Sweet Potato and Egg Cups are a delicious and nutritious breakfast made with grated sweet potatoes, eggs and spices baked in a muffin tin.
Baked Sweet Potato Egg Cups
A healthier version of eggs in a nest made with grated sweet potatoes seasoned with thyme, salt, and pepper and mixed with pecorino, which adds a sharp sweetness to the potatoes. The potatoes bake in a muffin tin and then are topped with an egg and baked a little longer. When done, sprinkle with more pecorino and enjoy! For more sweet potato recipes, try this Turkey and Sweet Potato Frittata or these Skillet Sweet Potato Chicken Hash with Eggs. And if you want more egg muffin recipes, these Loaded Egg Muffins are perfect.
To shave off some prep time, use the grater attachment on your food processor to prepare the sweet potatoes. Plus, the machine makes nice long shreds, which are perfect for the potato cups. This recipe bakes in under 25 minutes, depending on how you like your eggs. After you crack an egg in each cup, bake for 12 minutes if you want runny yolks or 14 for a slightly harder yolk.
Is it healthy to eat sweet potatoes for breakfast?
Sweet potatoes are a very healthy breakfast option. They’re high in vitamins A and C and minerals like potassium and calcium. Their high fiber content paired with the protein from the egg and cheese will keep you full throughout the day.
Meal Prep Tips:
These sweet potato and egg cups are great to bake at the beginning of the week and pull out as needed for breakfast. They will keep in the refrigerator for up to a week. To reheat, microwave for 30 to 60 seconds until warm.
Variations:
- Feel free to use any hard grated cheese, like Parmesan, asiago, or Mexican cotija or leave it out.
- Swap the thyme for oregano or rosemary.
Baked Sweet Potato and Egg Cups
4.65 from 39 votes 2 Cals:132 Protein:8 Carbs:10 Fat:6.5 Baked Sweet Potato and Egg Cups are a delicious and nutritious breakfast made with grated sweet potatoes, eggs and spices baked in a muffin tin. Course: Breakfast, Meal Prep Cuisine: American
Prep: 15 minutes minsCook: 20 minutes minsTotal: 35 minutes mins Print Rate Pin Save Saved! WW Points Yield: 6 servings Serving Size: 1 egg cup 1x2x3x
Ingredients
- Olive oil spray
- 2 1/2 cups peeled and grated, on large holes sweet potatoes (about 1 8-ounce potato)
- 2 teaspoons chopped fresh thyme leaves
- 1 teaspoon onion powder
- 1/2 teaspoon kosher salt, plus more to taste
- 1/8 teaspoon black pepper, plus more to taste,
- 1 ounce finely grated Pecorino cheese, 2 teaspoons reserved
- 6 large eggs
Instructions
- Preheat over to 375°F. Spray a 6-cup non-stick muffin tin with oil spray and set aside.
- Toss grated sweet potato, thyme, 1/4 teaspoon salt, 1/8 teaspoon black pepper, onion powder and pecorino cheese (except for reserved 2 teaspoons) together in a mixing bowl to combine.
- Divide potato mixture evenly into six portions (about 1/4 cup plus 1 tablespoon) and place each in a prepared muffin cups.
- Press mixture into the bottom and up along the sides of each cup to form a well making certain there are no open gaps.
- Spray the insides of the potato wells with olive oil spray. Transfer to oven and bake for 8 minutes.
- Remove muffin tin from oven, gently press the bottoms of the sweet potato cups and crack an egg into each.
- Return tin to the oven and bake until white are set and yolk are cooked, 12 minutes for runny eggs, 14 for slightly hardened yolks.
- Let sit one minute before carefully removing using an off set spatula.
- Sprinkle with remains remaining pecorino and more salt and pepper to taste if desired.
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Nutrition
Serving: 1 egg cup, Calories: 132 kcal, Carbohydrates: 10 g, Protein: 8 g, Fat: 6.5 g, Saturated Fat: 2.5 g, Cholesterol: 190.5 mg, Sodium: 207 mg, Fiber: 1 g, Sugar: 2 g