A Healthy, Protein-Packed Breakfast or Snack
These Crispy Sweet Potato Egg Cups are a nutritious, high-protein, and visually appealing meal that’s perfect for breakfast, brunch, or a healthy snack. Made with grated sweet potatoes, eggs, and simple seasonings, they are gluten-free, naturally sweet, and full of flavor. Whether you’re meal prepping for the week or looking for a quick morning option, these egg cups are easy to make and packed with essential nutrients.
Why You’ll Love This Recipe
- High in Protein & Fiber – Sweet potatoes provide complex carbs, while eggs offer protein for sustained energy.
- Perfect for Meal Prep – Make a batch ahead of time and enjoy throughout the week.
- Customizable & Versatile – Add cheese, veggies, or spices to suit your taste.
- Naturally Gluten-Free & Healthy – A great alternative to processed breakfast options.
- Crispy & Aesthetic – The sweet potato nests turn golden and crispy, making them as beautiful as they are delicious.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 1 medium sweet potato, grated
- 4 eggs
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon paprika (optional)
- Fresh thyme or parsley for garnish
Directions
- Preheat the Oven – Set your oven to 200°C (400°F) and grease a muffin tin with olive oil or cooking spray.
- Prepare the Sweet Potato Mixture – In a bowl, mix grated sweet potato with olive oil, garlic powder, salt, black pepper, and paprika.
- Shape the Nests – Press the sweet potato mixture into each muffin cup, shaping it into small nests.
- Bake the Sweet Potato Crust – Bake for 10-12 minutes, or until the edges start to turn golden and slightly crispy.
- Add the Eggs – Carefully crack an egg into each sweet potato nest.
- Bake Again – Return to the oven and bake for 10-12 more minutes, or until the egg whites are set but the yolks remain slightly runny (or cook longer for firmer yolks).
- Garnish & Serve – Sprinkle with fresh thyme or parsley, and enjoy warm.
Servings and Timing
- Servings: 4 egg cups
- Prep Time: 10 minutes
- Cook Time: 20-24 minutes
- Total Time: 30-35 minutes
Variations
- Cheesy Version: Add grated parmesan, cheddar, or crumbled feta before baking.
- Spicy Twist: Mix in cayenne pepper or chili flakes for extra heat.
- Extra Veggies: Add chopped spinach, bell peppers, or mushrooms for more nutrients.
- Meat Lovers: Crumble in cooked bacon, turkey, or smoked salmon for extra protein.
- Vegan Option: Replace the eggs with a flaxseed egg or use scrambled tofu instead.
Storage and Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezing: Wrap each egg cup individually and freeze for up to 2 months.
- Reheating: Warm in the oven at 180°C (350°F) for 5-7 minutes or in the microwave for 30-40 seconds.
FAQs
1. Can I use white potatoes instead of sweet potatoes?
Yes! White potatoes will work, but sweet potatoes add a natural sweetness and more fiber.
2. How do I keep the sweet potato nests crispy?
Make sure to squeeze out any excess moisture from the grated sweet potatoes before mixing with seasonings.
3. Can I meal prep these egg cups?
Absolutely! They are perfect for meal prepping and reheat well throughout the week.
4. What’s the best way to ensure the eggs don’t overcook?
Check them at 10 minutes and remove as soon as the whites are set but the yolks are slightly runny.
5. Can I make these dairy-free?
Yes! This recipe is naturally dairy-free, but avoid adding cheese if you want to keep it that way.
6. Can I bake these in an air fryer?
Yes! Air fry at 180°C (350°F) for 10 minutes for the sweet potato base, then add eggs and cook for another 8-10 minutes.
7. What can I serve with these egg cups?
Pair with avocado slices, a side salad, or whole grain toast for a balanced meal.
8. Can I use pre-shredded sweet potatoes?
Yes! Store-bought shredded sweet potatoes save time and work just as well.
9. Are these egg cups keto-friendly?
Sweet potatoes are higher in carbs, so for a keto-friendly version, use zucchini or cauliflower rice instead.
10. Can I make mini egg cups?
Yes! Use a mini muffin tin and reduce baking time by a few minutes for bite-sized portions.
Conclusion
These Crispy Sweet Potato Egg Cups are a healthy, protein-rich, and flavorful breakfast or snack that’s easy to prepare and perfect for meal prep. Whether you enjoy them fresh out of the oven or reheated on a busy morning, they are a delicious and aesthetic way to start your day. Try them today for a nutritious, filling, and wholesome meal!
