These sweet potato baked egg cups are a delicious and healthy breakfast option! They have a crispy sweet potato crust filled with fluffy eggs and your favorite veggies.
Making these cups is super easy! I love how colorful they look on my plate. Plus, they’re great for meal prep—so I can enjoy them all week long without a fuss!
Key Ingredients & Substitutions
Sweet Potato: This is the star of the dish! Look for a large, firm sweet potato with smooth skin. If you’re out of sweet potatoes, you can use regular potatoes or even zucchini for a different flavor.
Eggs: Fresh eggs will give you the best flavor and texture. If you’re vegan or allergic to eggs, try using a mixture of silken tofu blended until smooth as a substitute—just adjust cooking time since tofu will set differently.
Olive Oil: While I love olive oil for greasing, avocado oil is a great alternative. It has a mild flavor and is perfect for high-heat cooking.
Cheese: I usually add shredded cheese for creaminess. You can skip it for a dairy-free version, or use nutritional yeast for a cheesy flavor without cheese!
How Do I Make Crispy Sweet Potato Nests?
Creating crispy nests is all about properly preparing the sweet potato. First, grating the sweet potato finely helps it cook evenly and form a nice crust. Make sure to pack it into the muffin tin firmly—this supports the egg and keeps everything together!
- Preheat the oven and grease your muffin tin to prevent sticking.
- Grate the sweet potato and press it into the muffin cups, creating a thick layer around the sides and a dip in the center.
- Bake until slightly crisp, but don’t let it burn—about 10-15 minutes is ideal!
Ensuring the nests are cooked to a golden color gives you that perfect blend of softness and crunch in every bite. Happy cooking!
Sweet Potato Baked Egg Cups
Ingredients You’ll Need:
- 1 large sweet potato
- 4 large eggs
- 1 tbsp olive oil (for greasing)
- Salt, to taste
- Black pepper, to taste
- Dried herbs (such as thyme or parsley), for garnish
- Optional: 1/4 cup shredded cheese (cheddar, mozzarella, or your choice)
- Optional: chopped fresh herbs or green onions for added flavor
How Much Time Will You Need?
This recipe takes about 30-35 minutes in total, including around 10-15 minutes of prep time and 20 minutes of baking time. It’s a quick and easy option for a nutritious meal any time of the day!
Step-by-Step Instructions:
1. Preheat and Prepare the Muffin Tin:
Start by preheating your oven to 375°F (190°C). While it’s heating up, lightly grease a 6-cup muffin tin with olive oil. This prevents the sweet potato nests from sticking later on.
2. Grate the Sweet Potato:
Next, peel the sweet potato and grate it finely. You can use a box grater or a food processor for this part. The finer you grate it, the better it will form a nice cup shape!
3. Form the Sweet Potato Nests:
Take the grated sweet potato and press it into the muffin cups. Make sure to distribute it evenly and push firmly to shape it into a “nest” or cup shape. Create a slight dip in the center where the egg will go.
4. Bake the Nests:
Place the muffin tin in the oven and bake the sweet potato nests for about 10-15 minutes. You want them to soften and get slightly crispy around the edges, so keep an eye on them!
5. Add the Eggs:
After the nests have baked, carefully remove the muffin tin from the oven. Now, crack one egg into each sweet potato cup. It’s okay if a bit spills over—it’s all going to taste great!
6. Season and Cheese (if using):
Season each egg with a pinch of salt and black pepper, and sprinkle on any dried herbs you like. If you want a cheesy touch, now’s the time to sprinkle in some shredded cheese.
7. Finish Baking:
Return the muffin tin to the oven and bake for another 12-15 minutes. You want the egg whites to be fully set, while the yolks remain a bit soft. Adjust the baking time if you prefer your yolks cooked a bit more!
8. Cool and Serve:
Once the eggs are done, remove the muffin tin from the oven and let it cool for a few minutes. Use a small spatula or knife to gently loosen the cups and remove them from the tin.
9. Garnish and Enjoy:
For an extra pop of flavor, garnish with fresh herbs or chopped green onions if you like. Serve your sweet potato baked egg cups warm and enjoy this delicious, nutrient-rich meal!
These sweet potato baked egg cups are not only tasty but also make a colorful addition to your breakfast or snack repertoire. Enjoy every bite!
Can I Use Different Vegetables in the Cups?
Absolutely! While sweet potatoes are great, you can use other vegetables like zucchini, bell peppers, or even shredded carrots for a fun twist. Just make sure to adjust the cooking time as needed for different vegetables’ moisture content.
Can I Prepare These Ahead of Time?
Yes, you can! You can pre-bake the sweet potato nests and keep them stored in the fridge for up to 3 days. When you’re ready to eat, simply add the eggs and bake. This makes for a quick breakfast option during busy mornings!
How Should I Store Leftovers?
If you have leftover egg cups, store them in an airtight container in the fridge for up to 3 days. To reheat, pop them in the microwave or warm them in the oven until heated through. They also make for a great snack later!
Can I Freeze Sweet Potato Baked Egg Cups?
Yes! They freeze well. Allow the cups to cool completely, then place them in a freezer-safe container or bag. They can be frozen for up to 2 months. Thaw them overnight in the fridge before reheating for the best texture.