How to Make Sweet Potato Baked Egg Cups for Busy Mornings
Sweet Potato Baked Egg Cups are a simple and tasty way to start your day. These little cups are made with creamy eggs, tender sweet potato slices, and any veggies…
Tip: save now, cook later.Sweet Potato Baked Egg Cups are a simple and tasty way to start your day. These little cups are made with creamy eggs, tender sweet potato slices, and any veggies or cheese you love. They’re baked until perfectly set, making a healthy breakfast that’s easy to grab and go.
I love making these on Sundays so I have quick breakfast options all week. The sweet potato adds a nice natural sweetness and a bit of texture that makes these egg cups feel special without any extra effort. Plus, you can mix and match your favorite fillings—spinach, bell peppers, or even a sprinkle of bacon bits work great.
These egg cups are perfect for busy mornings when you need something filling but don’t have time to cook from scratch. I like reheating one or two with a side of fresh fruit for a balanced meal that keeps me going. They’re also great for packing into lunchboxes or meal prep containers, making life a little easier and tastier.
Key Ingredients & Substitutions
Sweet Potato: This is what makes the cups unique—naturally sweet and sturdy enough to hold the egg. If you don’t have sweet potatoes, you can use thin slices of butternut squash or even regular potatoes.
Eggs: Fresh eggs work best for firm structure and taste. If you want a lighter option, try using egg whites or a mix of eggs and egg whites.
Olive Oil or Cooking Spray: A light coating helps the sweet potato cups not stick to the pan. You can substitute with avocado oil or a non-stick pan spray.
Seasoning: Salt, pepper, and herbs like oregano or paprika add flavor. Feel free to experiment with your favorite spices or omit herbs if you prefer a simpler taste.
How Can I Shape Sweet Potato Cups Without Breaking Them?
Forming the sweet potato cups can be tricky but don’t worry! Follow these tips:
- Slice the sweet potato thinly (about 1/8 inch) so it bends easily without snapping.
- Overlap slices slightly inside each muffin cup to build a strong, continuous shell.
- Bake the slices first until they soften—this makes them flexible and less likely to break when adding the eggs.
- Use olive oil or spray to grease the pan to prevent sticking and help with easy removal.
With a bit of care, you’ll get sturdy, tasty cups perfect for holding the eggs as they cook.
Equipment You’ll Need
- Muffin tin – helps shape the sweet potato cups and bake eggs evenly.
- Sharp knife or mandoline – for slicing sweet potatoes thinly and safely.
- Cutting board – a clean spot to slice your sweet potato.
- Olive oil brush or cooking spray – to grease the muffin tin and keep cups from sticking.
- Spatula or small spoon – handy for removing the egg cups without breaking them.
Flavor Variations & Add-Ins
- Add cooked bacon or sausage bits for extra protein and smoky flavor.
- Mix in chopped spinach or kale with the eggs for a boost of greens.
- Swap the chives for fresh basil or parsley for a different herbal note.
- Stir in some shredded cheddar or feta cheese before baking for rich creaminess.
Sweet Potato Baked Egg Cups
Ingredients You’ll Need:
Main Ingredients:
- 1 large sweet potato (medium-sized)
- 6 large eggs
Seasonings and Garnish:
- Salt to taste
- Black pepper to taste
- 1 tsp olive oil or cooking spray
- Fresh chives or green onions, chopped (for garnish)
- Optional: herbs or seasoning such as dried oregano or paprika
Time Needed:
This recipe takes about 10-15 minutes for preparation, including slicing and greasing the muffin pan. Bake the sweet potato cups first for 10-15 minutes, then bake again with eggs for 15-20 minutes. Total cooking time is approximately 25-35 minutes. Add a few extra minutes to cool before serving.
Step-by-Step Instructions:
1. Prepare Your Oven and Sweet Potato:
Start by preheating your oven to 375°F (190°C). Peel the sweet potato and slice it into thin rounds, about 1/8 inch thick. This thickness helps the potato slices bend easily to form a cup shape.
2. Shape the Sweet Potato Cups:
Lightly grease the muffin tin with olive oil or cooking spray to prevent sticking. Press the sweet potato slices into each muffin cup, layering and overlapping to form a sturdy base and sides. Make sure to cover the entire bottom and sides to hold the eggs securely.
3. Partially Bake the Sweet Potato Cups:
Bake the prepared muffin pan for about 10-15 minutes. This softens the sweet potatoes and makes them pliable, so they won’t break when you add the eggs.
4. Add Eggs and Season:
Carefully remove the pan from the oven and crack one egg into each sweet potato cup. Season each egg with salt, pepper, and any optional herbs or spices you enjoy.
5. Final Bake and Serve:
Return the muffin tin to the oven and bake for an additional 15-20 minutes until the egg whites are set and the yolks reach your preferred consistency. When done, remove the egg cups from the pan and let them cool for a minute or two.
6. Garnish and Enjoy:
Top with freshly chopped chives or green onions before serving. These egg cups are delicious warm and can be stored and reheated for a quick, healthy breakfast during busy mornings.
Can I Use Frozen Sweet Potato Slices for This Recipe?
Yes, you can use frozen sweet potato slices, but be sure to thaw them completely and pat dry to remove excess moisture before shaping the cups. This helps prevent sogginess and ensures they hold their shape when baking.
Can I Make Sweet Potato Baked Egg Cups Ahead of Time?
Absolutely! Prepare and bake the egg cups in advance, then store them in an airtight container in the fridge for up to 3 days. Reheat gently in the microwave or oven before eating.
How Can I Add More Veggies to These Egg Cups?
You can mix chopped spinach, bell peppers, or onions into the egg before cracking it into the cups. Just be mindful not to overfill, so the eggs set properly during baking.
What’s the Best Way to Remove the Egg Cups from the Muffin Tin?
Let the cups cool for a few minutes after baking, then use a small spatula or butter knife to gently loosen the edges before lifting them out. Greasing the muffin tin well also helps them come out easily.