These Sweet Potato Baked Egg Cups are a fun and healthy breakfast choice! They feature creamy sweet potatoes that cradle eggs, making each bite a delicious treat.
I love making these when I have a busy morning. They’re easy to prepare and taste great with a little sprinkle of cheese on top—who can resist cheese? 🧀
Key Ingredients & Substitutions
Sweet Potatoes: These are the star of the dish, providing a sweet, creamy base for the eggs. If you’re looking for a lower-carb option, butternut squash can be a good substitute!
Eggs: Large eggs are perfect here, but you can swap in medium or even use egg whites for a lighter version. If you’re vegan, consider using silken tofu or a chickpea flour mix as an egg replacer.
Cheese: I love using cheddar for its sharpness, but mozzarella adds a nice stretch. For a dairy-free option, vegan cheese works great too!
Seasonings: The garlic and onion powders add depth to the flavor. Feel free to experiment with other spices like cumin or even a pinch of cayenne for heat.
How Do You Form the Perfect Sweet Potato Cups?
Creating those little cups is essential for holding the eggs. To get it right, here’s what you should do:
- After shredding the sweet potatoes, use a clean kitchen towel to squeeze out excess moisture. This helps the cups crisp up.
- Mix them well with the seasonings and oil, then press the mixture tightly into the muffin tin. This creates a strong base that will hold up once baked.
- Don’t be too shy with the pressing—make them compact! This ensures they will hold their shape when the eggs are added.
Sweet Potato Baked Egg Cups
Ingredients You’ll Need:
- 2 medium sweet potatoes, peeled and shredded
- 4 large eggs
- 1/4 cup shredded cheese (cheddar or mozzarella)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon smoked paprika
- Salt and freshly ground black pepper, to taste
- 1-2 tablespoons olive oil or cooking spray
- Fresh parsley or cilantro, chopped (for garnish)
How Much Time Will You Need?
This recipe takes about 10 minutes to prepare and about 30-35 minutes to bake. In total, you should set aside about 45 minutes before you can enjoy these tasty baked egg cups!
Step-by-Step Instructions:
1. Preheat the Oven:
First things first, preheat your oven to 375°F (190°C). While it’s heating up, grab a muffin tin and lightly grease it with olive oil or cooking spray to keep the egg cups from sticking.
2. Prepare the Sweet Potatoes:
In a large bowl, combine the shredded sweet potatoes with garlic powder, onion powder, smoked paprika, salt, and pepper. Mix everything together well so that the seasonings are evenly distributed throughout the sweet potatoes.
3. Form the Sweet Potato Cups:
Now, take your seasoned shredded sweet potatoes and divide them evenly among the muffin cups. Press the sweet potato mixture down firmly to form little cup shapes on the bottom and up the sides. This will create a cozy nest for the eggs!
4. Bake the Cups:
Place the muffin tin in the preheated oven and bake for about 15-20 minutes. You want the edges to become crisp and golden, which will help keep the cups sturdy when you add the eggs.
5. Add the Eggs:
Once the sweet potato cups are baked, carefully remove the muffin tin from the oven. Crack one egg into each sweet potato cup. It’s okay if the egg yolk breaks a bit; it will still be delicious!
6. Add Cheese and Bake Again:
Sprinkle the shredded cheese on top of each egg. Then, pop the tin back into the oven and bake for an additional 10-15 minutes. Watch closely until the egg whites are set, but you can leave the yolks slightly runny if you like.
7. Cool and Serve:
After baking, remove the muffin tin from the oven and let it cool for a few minutes. Carefully use a butter knife or spoon to remove the egg cups from the tin. They can be delicate, so be gentle!
8. Garnish and Enjoy:
Sprinkle some chopped fresh parsley or cilantro on top for a burst of color and flavor, adding salt and pepper to taste if desired. Serve your delicious Sweet Potato Baked Egg Cups warm and enjoy your nutritious breakfast!
These cups make for an attractive, healthy meal that’s sure to brighten your day!
Can I Use Other Vegetables Instead of Sweet Potatoes?
Absolutely! If you’re not a fan of sweet potatoes, you can try using butternut squash or even zucchini. Just make sure to shred them and remove excess moisture to keep the cups from becoming soggy.
How Can I Adjust the Recipe for a Larger Batch?
If you want to make more egg cups, simply double the ingredients and use a larger muffin tin if you have one. Just be mindful of baking times, as they may vary slightly with the larger quantity!
Can I Meal Prep These Egg Cups?
Yes, you can! Make them ahead of time and store them in an airtight container in the refrigerator for up to 3 days. Reheat them in the microwave or oven for a quick breakfast option.
What’s the Best Way to Prevent Sticking?
Using cooking spray or lightly greasing the muffin tins with olive oil is crucial. Additionally, letting the baked cups cool for a few minutes before removing them can help prevent sticking.