Sweet Potato Egg Cups

These sweet potato egg cups are one of my favorite make ahead breakfasts! The slight sweetness in the sweet potatoes pairs really nicely with the onion and pepper flavors! They are full of protein and vegetables to help you have sustained energy throughout the day! Pair a Sweet Potato Egg Cup with a Chocolate Banana Muffin and you have a complete breakfast!

Sweet Potato Egg Cups

Sweet Potato Egg Cups

Jenn Bryant
This is a wonderful high protein make ahead breakfast!
Prep Time 20 mins
Cook Time 17 mins
Course Breakfast
Cuisine American
Servings 12 cups
Calories 60 kcal

Ingredients
  

  • 6 Large Eggs
  • 1/2 tsp Salt
  • 1/4 tsp Ground Black Pepper
  • 1 Medium Sweet Potato or Yam
  • 1/2 Red or Orange Bell Pepper
  • 1/4 Yellow Onion, skin removed
  • 2 cups Baby Spinach
  • 2 cloves Minced Garlic
  • 1/4 cup Shredded Cheddar Cheese
  • Fresh parsley, optional

Instructions
 

  • Preheat oven to 375 F. Cut small squares (about the size to cover the bottom of the muffin tin) of parchment paper and place in the bottom of the muffin tin. Prepare 12 muffin circles by spraying generously with non-stick spray. 
  • Cook Sweet potatoes in a skillet for4-5 minutes or until soft and slightly browned. Add onions and bell peppers, cook for 2 additional minutes. Add garlic and spinach and cook for 2 additional minutes.
  • In a medium size bowl, crack eggs and whisk together with salt and pepper. Add cooked veggies and stir well to mix.
  • Pour into prepared muffin tin. I used 1/4 cup measuring cup to create equal sized cups. Sprinkle with cheese if desired.
  • Bake for 16-17 minutes or until center is set. Garnish with parsley.
Keyword egg cups, eggs, high protein breakfast, sweet potato egg cups

Makes 12 Egg Cups

Prep Time: 20 minutes

Bake Time: 17 minutes

Ingredients

6 Large Eggs

1/2 tsp Salt

1/4 tsp Ground Black Pepper

1 Medium Sweet Potato

1/2 Red or Orange Bell Pepper

1/4 Small Yellow Onion

2 Cups Baby Spinach

2 Cloves garlic, minced

1/4 cup Shredded Cheddar Cheese, optional

Fresh parsley, optional

Directions

Preheat oven to 375 F. Cut small squares (about the size to cover the bottom of the muffin tin) of parchment paper and place in the bottom of the muffin tin. Prepare 12 muffin circles by spraying generously with non-stick spray.

Prepare vegetables: Steam sweet potato for 3 minutes so it is easy to cut. Cut into small squares. Dice bell pepper and onion. Chop spinach.

Cook Sweet potatoes in a skillet for 4-5 minutes or until soft and slightly browned. Add onions and bell peppers, cook for 2 additional minutes. Add garlic and spinach and cook for 2 additional minutes.

In a medium size bowl, crack eggs and whisk together with salt and pepper. Add cooked veggies and stir well to mix.

Pour into prepared muffin tin. I used a 1/4 cup measuring cup to create equal cup sizes. Sprinkle with cheese.

Bake for 16-17 minutes or until the center is set. ENJOY! Garnish with parsley if desired.

Nutrition Facts per Egg Cup: 60 Calories, 3 grams Total Fat, 3.5 grams Total Carbohydrate, 1 gram Dietary Fiber, 4 grams Protein

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