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Baked Sweet Potato Egg Cups (Easy to Make)

Sweet potato egg cups are healthy, nutritious, flavorful, and tasty! Shelved or thinly sliced sweet potatoes lined in muffin cups, filled with eggs – vegetable mixture and baked to perfection is the satisfying breakfast you need! Serve these baked egg cups for breakfast, brunch, or light dinner! Baked sweet potato egg cups are savory, sweet, and insanely delicious. This recipe makes for a perfect breakfast on busy weekdays, lunch, or dinner. #Sweetpotatoes #bakedeggcups #healthybreakfast

Healthy Breakfast Egg Cups

Sweet potato egg cups are healthy, nutritious, flavorful, and tasty! Shaved or thinly sliced sweet potatoes lined in muffin cups, filled with eggs – vegetable mixture and baked to perfection is the filling breakfast you need! Serve these baked egg cups for breakfast, brunch, or light dinner! Typically (in my home), this recipe makes for a perfect breakfast on busy weekdays. However, my kids eat them as lunch or dinner sometimes.🤷🏾‍♀️

Sweet Potato Egg Cups Recipe

Baked sweet potato egg cups are savory, sweet, and insanely delicious. Therefore, look no further for a satisfying breakfast that will keep you fuller for longer! On the positive side, this recipe is suitable for a healthy breakfast meal prep. You can easily make a batch or two ahead and then freeze for busy mornings.

 It’s back-to-school time in my community, and freezer-friendly breakfasts are a must (am guessing this a popular opinion)! What do you think? Am curious to hear your thoughts on make-ahead breakfasts! 🤔

How to make baked egg cups

Are Sweet Potato Egg Cups Freezer-Friendly?

Yes, sweet potato egg cups are freezer-friendly! As a matter of fact, look no further for easy freezable back-to-school breakfasts that will serve both kids and adults. As the kids head back to school, making a healthy, nourishing breakfast every single day is laborious (to say the least). And the only way to get around that (in my opinion), is freezer-friendly breakfasts!

Healthy meal-prep breakfast gets better with these healthy sweet potato egg cups! Feel free to equally check out my healthy breakfast burritos, breakfast sandwiches, gluten-free, vegan muffins, and gluten-free banana oat waffles. All of which will help you plan your breakfasts months ahead! 

The best part about sweet potato egg cups is that I enjoy making them. But my favorite best thing is that I love making them ahead. 

Baked sweet potato egg cups are savory, sweet, and insanely delicious. Look no further for a satisfying breakfast that will keep you fuller for longer! The best part is that you can equally make them ahead, and freeze for busy… Click To Tweet
Sweet potato egg cups are healthy, nutritious, flavorful, and tasty! Shaved or thinly sliced sweet potatoes lined in muffin cups, filled with eggs – vegetable mixture and baked to perfection is the filling breakfast you need! Serve these baked egg cups for breakfast, brunch, or light dinner! Baked sweet potato egg cups are savory, sweet, and insanely delicious. This recipe makes for a perfect breakfast on busy weekdays, lunch, or dinner. #Sweetpotatoes #bakedeggcups #healthybreakfast

INGREDIENTS FOR MAKING SWEET POTATO EGG CUPS

The main ingredients for making baked sweet potato egg cups include sweet potatoes, eggs, and broccoli. If you don’t like broccoli, feel free to swap it with any other vegetable of choice, such as Brussels sprouts! The others include olive oil, grated mozzarella or cheddar cheese, and tomatoes. Also, onions, bell pepper, white or black pepper, bouillon seasoning powder, and salt.

Benefits of Sweet potatoes:

Who doesn’t like sweet potato(es)? They are easy to cook, nutritious, and an ultimate crowd-pleaser! These sweet potato egg cups wouldn’t be the same thing without sweet potatoes. In fact, I don’t think you can swap sweet potato with another root vegetable in this recipe.

Let’s take a look at some of the essential health benefits of sweet potatoes. First, sweet potatoes promote gut health. Second, they support a healthy vision. Third, sweet potatoes may support immune health! For this reason, (and more), sweet potato rocks! Check out my Nigerian sweet potato porridge. YUM

Benefits of Eggs

Fortunately, eggs are highly nutritious and remain one of the cheapest proteins in the world. Researches have shown that eggs can help improve good cholesterol, otherwise known as HDL. Contrary to popular opinions, eggs do not adversely affect blood cholesterol. Dear, healthy foodie friends, please enjoy your eggs. 

Eating eggs can help improve eye health, this is because eggs contain lutein and zeaxanthin. Amazingly, these two anti-oxidants protect the eyes again macular degeneration, cataracts, etc. The bottom line is that eggs are great for good health, and they do not raise blood cholesterol or cause other heart-related diseases. Also, eggs are a great addition to these healthy sweet potato egg cups.

Broccoli (+ Benefits of Broccoli):

Broccoli supports good digestive health while also reducing constipation. Due to broccoli’s high fiber content (like most vegetables), it helps you to maintain bowel regularity. Ok, isn’t that ah-mazing? Broccoli equally supports healthy brain and mental function; this was according to research conducted on older citizens.

Additionally, the high vitamin C content of broccoli also provides more immunity to the body. This vegetable is also said to lower blood sugar. I used only a handful of chopped broccoli for sweet potato egg cups, but you can add as much as you want!

Raw sweet potatoes, Eggs and Raw broccoli,

How to Thinly Slice or Shave Sweet Potatoes for this Recipe

In other to make sweet potato egg cups, you will need the potato(es) slices to be thinly sliced. This way, they seamlessly line the muffin pan without looking bulky. Also, it cooks quicker. 

First, wash and dry the potatoes off excess moisture. Second, use a vegetable peeler and peel off the potato skin. Finally, use the largest part of the box shredder (also, known as the slicer) to slice them

Place the box shredder on a stable surface, hold it firmly with one hand and hold the potato on the other hand. Then slide the potato up and down to slice/shave.

Alternatively, you can use a vegetable peeler to shave or thinly slice the potatoes. I typically do the former. Let me know in the comment what you are going to do.

How to Thinly Slice or Shave Sweet Potatoes for baked sweet potato egg cups

HOW TO MAKE BAKED SWEET POTATO EGG CUPS

  1. Wash and cut/chop the vegetables (broccoli, tomatoes, onions), set aside.
  2. Preheat oven to 350
  3. Oil-spray muffin/cupcake pan.
  4. Thinly slice or shave potatoes, season with a dash of salt, pepper, thyme, olive oil, and a dash of bouillon seasoning. Then mix well. 
  5. Line the muffin pan with the sliced potatoes. Add little shredded cheeses to the muffin pan and place in the oven to bake for 5 minutes to melt the cheese. Remove from oven, and set aside to cool completely.
  6. Crack four eggs in a bowl. Season with salt, pepper, thyme, bullion powder, add onions, bell pepper, and tomatoes. Combine. 
  7. Add the broccoli to 3 – 4 muffins (or more, as you wish). Use an ice cream scooper, and scoop the egg mixture into eight muffin pans.
  8. Then add one whole egg to each of the four remaining muffin pans; sprinkle some salt, pepper, thyme, bullion powder to season.
  9. Sprinkle grated cheese on some of the cups (or all of them) as you wish. 
  10. Bake for 12 – 15 minutes, or until a toothpick comes out clean.
  11. Serve sweet potato egg cups with fruits, vegetables, a glass of orange juice, milk, or water, etc. (However you wish!)
Process photo of making baked sweet potato egg cups
Step-by-step to make this recipe

How to Store Baked Egg Cups

Allow baked egg cups to completely cool before storing. You can store cooled egg cups in the fridge for a couple of days and keep the rest in the freezer for up to 3 months. The best bet would be to enjoy these baked sweet potato egg cups before they incur freezer burn! Be sure to pack them up in freezer-friendly bags for the best result!

Sweet potato egg cups are healthy, nutritious, flavorful, and tasty! Shave or thinly sliced sweet potatoes lined in muffin cups, filled with eggs – vegetable mixture and baked to perfection is the satisfying breakfast you need! Serve these baked egg cups for breakfast, brunch, or light dinner! Baked sweet potato egg cups are savory, sweet, and insanely delicious.  This recipe makes for a perfect breakfast on busy weekdays, lunch, or dinner. #Sweetpotatoes #bakedeggcups #healthybreakfast

Sweet Potato Egg Cups FAQs:

Can we eat Egg and Sweet Potato Together?

Yes, we can absolutely eat egg and sweet potatoes together. For instance, you use sweet potato to replace regular potato in a potato-egg hash recipe. Like I did in the healthy sweet potato hash recipe

How do Sweet Potatoes help you Lose Weight?

Sweet potatoes have a lot of minerals and nutrients, and most importantly, they are filling. Sweet potatoes can keep you fuller for longer—this way, you are not overindulging in the things you don’t need to eat. Losing weight require dedication, commitment and consistency; sweet potato is not a magic want to weight loss.

Can you Freeze Sweet Potato Egg Cups?

Yes, you can absolutely freeze these baked potato egg cups.

Sweet potato egg cups are easy to make, freezer-friendly, kid-friendly, aka kids-approved, flavorful, and satisfying. My two scent is that you add the veggies you like, and customize to please you! Click To Tweet
Sweet potato egg cups are healthy, nutritious, flavorful, and tasty! Shave or thinly sliced sweet potatoes lined in muffin cups, filled with eggs – vegetable mixture and baked to perfection is the satisfying breakfast you need! Serve these baked egg cups for breakfast, brunch, or light dinner! Baked sweet potato egg cups are savory, sweet, and insanely delicious.  This recipe makes for a perfect breakfast on busy weekdays, lunch, or dinner. #Sweetpotatoes #bakedeggcups #healthybreakfast

HOW TO MAKE SWEET POTATO EGG CUPS

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Sweet potato egg cups are healthy, nutritious, flavorful, and tasty! Shelved or thinly sliced sweet potatoes lined in muffin cups, filled with eggs – vegetable mixture and baked to perfection is the satisfying breakfast you need! Serve these baked egg cups for breakfast, brunch, or light dinner! Baked sweet potato egg cups are savory, sweet, and insanely delicious. This recipe makes for a perfect breakfast on busy weekdays, lunch, or dinner. #Sweetpotatoes #bakedeggcups #healthybreakfast

Baked Sweet Potato Egg Cups (Easy to Make)


  • Author: Nkechi Ajaeroh, MPH
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 812 servings 1x
  • Diet: Vegetarian

Description

Sweet potato egg cups are healthy, nutritious, flavorful, and tasty! Shaved or thinly sliced sweet potatoes lined in muffin cups, filled with eggs – vegetable mixture and baked to perfection is the satisfying breakfast you need! Serve these baked egg cups for breakfast, brunch, or light dinner! Baked sweet potato egg cups are savory, sweet, and insanely delicious.


Ingredients

Scale
  • 12 Sweet potatoes (1 big one or 2 small/medium sizes)
  • 1 tablespoon of olive oil
  • 1 cup of broccoli (chopped)
  • 8 eggs (4 for mixing; 4 to use as whole)
  • 1 cup of grated mozzarella or cheddar cheese (I used mozzarella)

 

For egg mixture

  • 4 eggs 
  • 2 tablespoons – ¼ cup of chopped tomatoes
  • 2 tablespoons chopped onions
  • 2 tablespoons of chopped bell pepper
  • A dash of white pepper, thyme 
  • ¼ teaspoon seasoning bouillon powder
  • ¼ teaspoon salt
  • Oil spray (or another tablespoon of olive oil to grease the pan)

Instructions

  1. Wash and cut/chop the vegetables (broccoli, tomatoes, onions), and peel the potatoes. Set aside.
  2. Preheat oven to 350
  3. Oil-spray muffin/cupcake pan.
  4. Thinly slice or shave potatoes using a box shredder or a vegetable peeler. Please check out my explanation and photo inside the post to do it correctly. Then season with a dash of salt, pepper, thyme, olive oil, and a dash of bouillon seasoning. Then mix well. 
  5. Line the muffin pan with the sliced potatoes. Add little shredded cheeses to the muffin pan and place in the oven to bake for 5 minutes to melt the cheese. Remove from oven, and set aside to cool completely.
  6. Crack four eggs in a bowl. Season with salt, pepper, thyme, bullion powder, add onions, bell pepper, and tomatoes. Combine. 
  7. Add the broccoli to 3 – 4 muffins (or more, as you wish). Use an ice cream scooper, and scoop the egg mixture into eight muffin pans.
  8. Then add one whole egg to each of the four remaining muffin pans; sprinkle some salt, pepper, thyme, bullion powder to season.
  9. Sprinkle grated cheese on some of the cups (or all of them) as you wish. 
  10. Bake for 12 – 15 minutes, or until a toothpick comes out clean.
  11. Serve with fruits, vegetables, a glass of orange juice, milk, or water, etc.
  12. WATCH HOW TO MAKE THIS RECIPE (start from 1.49) ⬇️

Notes

This recipe serves 8 – 12 people; one baked egg cup per person for kids. Adults could eat up to 2 cups.

Use the vegetables you like and already enjoy. Feel free to add spicy peppers like habanero.

Make this recipe ahead for these busy mornings. Freeze up to 3 months.

Always add salt or seasonings according to your taste or health need.

  • Category: Breakfast
  • Method: Oven (Baking)
  • Cuisine: American

Keywords: Vegetarian breakfast, Bake egg cups, Sweet potatoes, baked sweet potatoes, Egg recipe, healthy recipe, healthy sweet potato recipe,

Recipe Card powered byTasty Recipes

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Homemade healthy freezer breakfast burritos are easy to make, tasty, and perfect for breakfast meal prep! These freezer breakfast burritos are packed with nutritious ingredients you will love, such as leafy greens, turkey sausage, eggs, and cheese! This will save you the hassle of figuring out what's for breakfast on busy mornings! Healthy freezer breakfast burritos will help you start your day right as well as keep you full, energized, and satisfied. #Breakfastburritos #Freezerfriendlyburritos #Freezermeals #healthyfreezerbreakfasts #makeaheadbreakfasts #Healthyfreezerbreakfastburritos

Freezer Breakfast Sandwiches. Easy and tasty make-ahead freezer breakfast sandwiches are excellent for breakfast meal prep and grab-n-go breakfasts. 

Easy and tasty make-ahead freezer breakfast sandwiches are excellent for breakfast meal prep. This recipe is equally ideal for grab-n-go breakfasts or back-to-school breakfasts, aka school morning breakfasts for kids. These freezer-friendly breakfast sandwiches are good for kids and adults! You can double batch, make ahead and freeze! And you don't have to worry about breakfast for a long time. #breakfast #breakfastsandwiches #eggmcmuffins #freezerbreakfastsandwiches #Freezerbreakfast

Easy Gluten-free Banana Oat Waffles. These easy-to-make gluten-free banana oat waffles are the healthier + tastier waffle recipe you need.

These healthy waffles are gluten-free, nut-free, fluffy, and the sweetest gluten-free waffles you will ever make! If you have some overripe bananas and old-fashioned oats, let's make some sweet banana oatmeal waffles. If you like bananas and oats separately, you would like even these banana oat waffles the more! These waffles are gluten-free and freezer-friendly. #waffles #bananawaffles #glutenfreewaffles #healthywaffles #freezermeals #oatmealwaffles

Easy to make vegan oatmeal blueberry muffins are gluten-free, nut-free, moist, and incredibly tasty! The best part is that you can double batch for grab-n-go breakfasts and snacks!

Vegan oatmeal blueberry muffins are the easiest healthy gluten-free breakfast muffins you can make! These vegan muffins are moist, fluffy, tasty, and full of sweet flavors from juicy blueberries, maple syrup, and bananas. They're also gluten-free, nut-free, refined sugar-free, and perfect for healthy breakfast meal prep. The best part is that you can double batch for grab-n-go breakfasts/on-the-go breakfasts, back-to-school breakfasts, and snacks! Also, it cooks for under 30 minutes! Listen, make these ahead and freeze for busy mornings.

More Breakfast Ideas:

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Sweet potato egg cups are healthy, nutritious, flavorful, and tasty! Shave or thinly sliced sweet potatoes lined in muffin cups, filled with eggs – vegetable mixture and baked to perfection is the satisfying breakfast you need! Serve these baked egg cups for breakfast, brunch, or light dinner! Baked sweet potato egg cups are savory, sweet, and insanely delicious.  This recipe makes for a perfect breakfast on busy weekdays, lunch, or dinner. #Sweetpotatoes #bakedeggcups #healthybreakfast

Thanks for stopping by!

Nkechi Ajaeroh, MPH

Hi, I'm Nkechi "Kechi" Ajaeroh, a Public Health professional turned Inspirational author slash exceptional home cook. A 2x International Best Selling Author of Elevate Your Life with the Power of Positive Perception and Gratefully Growing. African, (specifically, Nigerian) Food Enthusiast, watermelon connoisseur, on my to finessing my fitness. This blog is all about loving food, living life, practicing gratitude, and inspiring you to use your wings. Join the journey.

20 Comments
  1. Perfect for our crazy mornings before my teens go to school! I love the freezer idea and making a batch ahead of time! So excited to make these! I just know the family will be obsessed with these!

  2. This is such a creative way to have sweet potatoes. I love it and im going to try this for quick and easy breakfasts when my kids are back to school. Wholesome and full of protein.

  3. Love your take on egg muffins with the added sweet potato. What a delicious and healthy morning dish.

  4. This was fantastic. I would have never thought of combining sweet potato with the eggs, but it was delicious. Thanks so much for sharing this recipe.

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