Sweet Potato Egg Cups are a healthy and nutritious breakfast consisting of shredded sweet potatoes, eggs, veggies and cheese. This easy breakfast in a cup is a delicious way to fuel your morning.
Table of Contents
About these Egg Cups
If you find yourself in a breakfast rut, eating the same things over and over, these Sweet Potato Egg Cups are for you. They’re great for meal prep but a nice change up from the typical avocado toast or overnight oats recipe.
Sweet Potato Egg Cups are full of diced veggies that get mixed with an egg + egg white mixture. We also add cottage cheese to make it creamy and top with shredded cheese.
Once baked, these Sweet Potato Egg Cups become fluffy, delicious little breakfast bites perfect for a brunch party or breakfast on the go. Simple, delicious, hearty, and nutritious, you’ve got to make these!
And if you're looking for more make-ahead breakfasts, also check out this Bacon, Potato, and Egg Casserole, this High Protein Breakfast Frittata, or theses Homemade Egg McMuffin Sandwiches that I'm sure you'll enjoy, too!
- Sweet Potato - You can shred with a grater or cut into chunks then pulse a few times in a food processor. These egg cups can also be made with the regular potatoes.
- Eggs - I used whole eggs + egg whites. You could also use 9 eggs total if you just want whole eggs, or 3.5 cups of just egg whites.
- Cottage Cheese - Makes our Sweet Potato Egg Cups a little creamy and a little cheese.
- Veggies - I used white onions and bell pepper. Cherry tomatoes would be a good addition, too.
- Green Goddess Seasoning - Huge Trader Joe’s seasonings girl.
See the recipe card below for a full list of ingredients and measurements.
Substitutions and Variations
These egg cups are super customizable, so add what you like and leave out what you don't! Here’s some ideas to try:
- Additional veggies: Try adding halved cherry tomatoes, spinach, mushrooms, or jalapeños.
- Cheese of choice: I used pepper jack, but instead try white cheddar, sharp cheddar, gruyere, mozzarella, or swiss. Anything shreddable will work best.
- Meat: Add some additional protein like crumbled turkey sausage, pork sausage (the maple smoked is so tasty!), chicken sausage, bacon or turkey bacon, or ham slices.
- Potatoes: Make these with regular potatoes instead of sweet potatoes.
How to Make This Recipe
1. Preheat the oven to 350°F. Then prep the ingredients: Use the large side of a cheese grater to grate the sweet potato into fine shreds (remove the shreds of the potato peel if you’d like). Use a vegetable chopper (or knife) to finely dice the onions and bell pepper.
2. Add the eggs, egg whites, dijon mustard, and cottage cheese to a blender. Blend for 20-30 seconds until it’s completely combined.
3. Pour the egg mixture into a mixing bowl and fold in grated sweet potato, onion, peppers, and also the seasonings. Stir.
4. Then, heavily grease a 12-count muffin tin. You may also use these silicon liners. Use a medium size cookie scoop and pour 2 scoops into each greased muffin tin. These will not rise much, but try to fill them just under the top line. Top each egg white muffin with a sprinkle of cheese.
5. Then, bake for 25-30 minutes or until set in the center. Serve hot. Enjoy!
Store these Sweet Potato Egg Cups in an airtight container in the fridge for up to 5 days. They also freeze well. I like to put mine in a Ziplock bag and take just a few out at a time when I’m ready to enjoy.
Reheat in the microwave in 30 second intervals until warm throughout. You can also reheat in the toaster oven to brown the cheese on top a bit more.
These egg cups are great on their own, but if you want to jazz them up a bit, top with avocado slices, sriracha, sour cream, or a dollop of greek yogurt.
Depending if you’re serving these egg cups alone or with other breakfast items will depend how many you consider a serving. If I’m having these alone for breakfast, I find 3 to be satisfying.
Absolutely! Instead of baking this recipe in a muffin tin, try it in a pie pan or oven safe skillet. Bake instead for ~40 minutes, or until the center is set.
When baked, these egg cups get a little bit of rise when steam builds up inside of them. As they cool and release steam, they may seem to "deflate". This is normal.
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Sweet Potato Egg Cups
- Muffin tin
- Mixing Bowl
- Rubber Spatula
- vegetable chopper or knife and cutting board
- cookie scooper
- Measuring cups and spoons
- 1 medium sweet potato, grated
- 6 large eggs
- ½ cup + 2 tbsp liquid egg whites
- ¾ cup small curd cottage cheese, 1% fat
- ⅓ cup white onions, diced
- ½ medium bell pepper
- 1 tbsp dijon mustard
- ¼ cup shredded pepper jack cheese
- 1 tbsp Green Goddess Seasoning, Trader Joe's
- cooking spray
- Preheat the oven to 350°F.
- Prep the ingredients: Use the large side of a cheese grater to grate the sweet potato into fine shreds (remove the shreds of the potato peel if you’d like). Use a vegetable chopper (or knife) to finely dice the onions and bell pepper.
- Add the eggs, egg whites, dijon mustard, and cottage cheese to a blender. Blend for 20-30 seconds until it’s completely combined.
- Pour the egg mixture into a mixing bowl and fold in grated sweet potato, onion, peppers, and seasonings. Stir.
- Heavily grease a 12-count muffin tin. You may also use these silicon liners.
- Use a medium size cookie scoop and pour 2 scoops into each greased muffin tin. These will not rise much, but try to fill them just under the top line.
- Top each egg white muffin with a sprinkle pepper jack of cheese.
- Bake for 25-30 minutes or until set in the center.
- Serve hot. Enjoy!
Looking for this in MyFitnessPal?
If you're using MyFitnessPal, search 'A Paige Of Positivity' and find SWEET POTATO EGG CUPS calories and nutrition facts. Disclaimer: for most accurate macronutrients and caloric breakdown, it is recommended that you input each ingredient into your MyFitnessPal food diary.
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