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–+ servings
Sweet Potato Baked Egg Cups

Sweet Potato Baked Egg Cups for a Wholesome Morning Boost

Sweet Potato Baked Egg Cups are a nutritious and customizable breakfast option perfect for busy mornings.
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Prep Time 20 minutes
Cook Time 35 minutes
Cooling Time 5 minutes
Total Time 1 hour
Servings: 4 cups
Course: Breakfast
Cuisine: American
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 medium Sweet Potato Provides natural sweetness and structure; can substitute with butternut squash or regular potatoes.
  • 4 Eggs Essential for a protein-rich breakfast; opt for egg whites for lighter version.
  • 1 tablespoon Olive Oil Prevents sticking; can use avocado oil or any preferred non-stick spray.
For the Seasoning
  • to taste Salt Enhances flavor.
  • to taste Pepper Adds a slight kick; black pepper works well.
  • to taste Herbs (like Oregano or Parsley) Elevates flavor; experiment with different spices.
Optional Add-ins
  • 1 cup Vegetables (Spinach, Bell Peppers) Add color and nutrition; mix and match based on favorites.
  • 0.5 cup Cheese (Feta or Cheddar) Incorporate for creamy richness.

Equipment

  • Oven
  • Muffin tin
  • Peeler
  • knife
  • spatula

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C).
  2. Peel and slice the sweet potato into rounds about 1/8 inch thick.
  3. Lightly coat a muffin tin with olive oil or cooking spray.
  4. Layer sweet potato slices in each muffin cup, overlapping slightly to create a sturdy base.
  5. Bake the muffin tin for 10-15 minutes until the cups are tender and slightly golden.
  6. Carefully crack one egg into each sweet potato cup and season with salt and pepper.
  7. Return the muffin tin to the oven and bake for an additional 15-20 minutes until the eggs are cooked to your desired doneness.
  8. Allow the egg cups to cool slightly before removing them from the tin.
  9. Serve warm, topping with fresh herbs if desired.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 15gProtein: 8gFat: 6gSaturated Fat: 1.5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 4gCholesterol: 186mgSodium: 200mgPotassium: 300mgFiber: 3gSugar: 2gVitamin A: 120IUVitamin C: 30mgCalcium: 8mgIron: 10mg

Notes

Press the sweet potato layers firmly in the muffin tins to prevent them from falling apart when removed. Fresh eggs will yield the best texture and flavor.

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