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Baked Sweet Potato Egg Cups

These Sweet Potato Egg Cups are a savoury, high-protein breakfast made with baked sweet potato nests and perfectly cooked eggs. Gluten-free, vegetarian, and heart-healthy, they’re ideal for meal prep or an easy grab-and-go breakfast.
Servings: 6 egg cups
Calories: 128.5kcal
Prep Time10 minutes
Cook Time22 minutes
Total Time32 minutes

Ingredients

  • 1½ cups sweet potato grated (about 1 medium potato)
  • 1 tbsp olive oil
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder
  • ¼ tsp smoked paprika
  • 2 tbsp parmesan cheese grated
  • 6 large eggs

Equipment

  • Box grater
  • Mixing bowl
  • 6-cup muffin tin

Instructions

  • Preheat oven to 375°F (190°C). Lightly grease a 6-cup muffin tin.
  • In a bowl, combine the grated sweet potato, olive oil, salt, pepper, garlic powder, smoked paprika, and parmesan.
    1½ cups sweet potato, 1 tbsp olive oil, ¼ tsp salt, ¼ tsp black pepper, ½ tsp garlic powder, ¼ tsp smoked paprika, 2 tbsp parmesan cheese
  • Divide the mixture evenly between muffin cups. Press it firmly into the bottom and slightly up the sides to form small nests.
  • Bake the sweet potato nests for 12–15 minutes until they begin to soften and lightly brown.
  • Remove the pan from the oven and carefully crack one egg into each cup.
    6 large eggs
  • Return to the oven and bake for 10–12 minutes, depending on how runny you like the yolks.
  • Let cool for a few minutes, then remove from the muffin tin.

Cooking Tips

  • Fine Grating: Grate sweet potatoes finely so the nests hold together better during baking.
  • Firm Packing: Press the mixture firmly into the muffin tin so the nests maintain their shape.
  • Nonstick Success: Grease the muffin tin well or use silicone liners for easy removal.
  • Egg Control: Crack eggs into a small bowl first before adding them to prevent shell fragments.
  • Yolk Preference: Bake closer to 10 minutes for runnier yolks or closer to 12 minutes for firmer eggs.
  • Make-Ahead Option: Bake the nests in advance and refrigerate, then add eggs and finish baking later.

Nutrition

Nutrition Facts
Baked Sweet Potato Egg Cups
Serving Size
 
1 egg cup
Amount per Serving
Calories
128.5
% Daily Value*
Fat
 
7.5
g
12
%
Saturated Fat
 
2.2
g
14
%
Trans Fat
 
0.02
g
Cholesterol
 
187.1
mg
62
%
Sodium
 
213.2
mg
9
%
Potassium
 
188.6
mg
5
%
Carbohydrates
 
7.4
g
2
%
Fiber
 
1.1
g
5
%
Sugar
 
1.6
g
2
%
Protein
 
7.5
g
15
%
Vitamin C
 
0.8
mg
1
%
Vitamin D
 
1
µg
7
%
Calcium
 
58.5
mg
6
%
Iron
 
1.1
mg
6
%
Magnesium
 
15.5
mg
4
%
Zinc
 
0.8
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.