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.
- Suitable for diets:
- Gluten Free
- Vegetarian
Servings: egg cups
Why Diabetes Friendly?
- Balanced Carbohydrates: Sweet potatoes provide complex carbohydrates that digest more slowly than refined grains.
- High Protein: Eggs add protein that helps stabilize blood sugar levels and improve satiety.
- Fibre Support: Sweet potatoes contribute fibre that slows glucose absorption.
- Healthy Fats: Olive oil provides heart-healthy fats that support steady energy levels.
- Portion Control: Individual egg cups make it easy to manage serving sizes and carbohydrate intake.
- Nutrient Dense: The recipe provides vitamins, minerals, and antioxidants from whole food ingredients.
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Equipment
- Box grater
- Mixing bowl
- 6-cup muffin tin
Ingredients
- sweet potato (grated (about 1 medium potato)) 1½ cups
- olive oil 1 tbsp
- salt ¼ tsp
- black pepper ¼ tsp
- garlic powder ½ tsp
- smoked paprika ¼ tsp
- parmesan cheese (grated ) 2 tbsp
- eggs 6 large
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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.
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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.
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FAQ
- Can I make these ahead of time?
Yes. Cooked egg cups can be refrigerated for up to 3 days and reheated gently. - Can I add vegetables?
Yes. Spinach, diced peppers, or onions work well mixed into the sweet potato base. - Are these freezer friendly?
Yes. Wrap individually and freeze for up to 2 months. - How do I prevent sticking?
Grease the muffin tin well or use parchment muffin liners. - Can I add meat?
Yes. Cooked bacon, turkey sausage, or ham can be added for extra protein.
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Nutrition
Per serving
Calories: 128.5kcal
Carbohydrates: 7.4g
Fiber: 1.1g
Sugar: 1.6g
Fat: 7.5g
Saturated Fat: 2.2g
Trans Fat: 0.02g
Protein: 7.5g
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.
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