Description
Baked Sweet Potato and Egg Cups are a delicious and nutritious breakfast option that combines grated sweet potatoes seasoned with fresh thyme, onion powder, and Pecorino cheese, baked into crispy cups and filled with perfectly cooked eggs. These savory cups are easy to prepare, bake in a muffin tin, and are perfect for a healthy start to your day or meal prep.
Ingredients
Scale
Sweet Potato Mixture
- Olive oil spray
- 2 1/2 cups peeled and grated sweet potatoes (about 1 8-ounce potato)
- 2 teaspoons chopped fresh thyme leaves
- 1 teaspoon onion powder
- 1/2 teaspoon kosher salt (plus more to taste)
- 1/8 teaspoon black pepper (plus more to taste)
- 1 ounce finely grated Pecorino cheese (reserve 2 teaspoons for topping)
Eggs
- 6 large eggs
Instructions
- Preheat and Prepare Muffin Tin: Preheat your oven to 375°F. Spray a 6-cup non-stick muffin tin with olive oil spray to prevent sticking and set aside.
- Mix Sweet Potato Ingredients: In a large mixing bowl, combine the grated sweet potato, chopped fresh thyme, 1/4 teaspoon salt, 1/8 teaspoon black pepper, onion powder, and Pecorino cheese (except the reserved 2 teaspoons). Toss everything together until the ingredients are evenly distributed.
- Form Sweet Potato Cups: Divide the sweet potato mixture evenly into six portions, about 1/4 cup plus 1 tablespoon each. Place each portion into the prepared muffin cups. Press the mixture firmly into the bottom and up along the sides of each cup to create a well, making sure there are no open gaps for the egg to leak through.
- Spray and Bake the Cups: Lightly spray the insides of each sweet potato well with olive oil spray. Transfer the muffin tin to the preheated oven and bake for 8 minutes until the sweet potato starts to set and slightly crisp.
- Add Eggs: Remove the muffin tin from the oven. Gently press the bottoms of the sweet potato cups to reinforce the structure and crack one egg into each cup carefully.
- Finish Baking: Return the muffin tin to the oven and bake for an additional 12 minutes if you prefer runny yolks or 14 minutes for slightly hardened yolks. The egg whites should be set and yolks cooked to your desired consistency.
- Serve: Let the egg cups sit for one minute after removing from the oven. Carefully remove each cup using an offset spatula. Sprinkle the reserved Pecorino cheese on top and season with additional salt and pepper if desired.
Notes
- Baked Sweet Potato and Egg Cups are a balanced breakfast rich in protein and fiber.
- Be sure to press the sweet potato mixture firmly to avoid gaps which can let egg whites spill out during baking.
- You can customize the seasoning with your favorite herbs or add vegetables like spinach for extra nutrition.
- For softer yolks, bake closer to 12 minutes; for fully set yolks, bake closer to 14 minutes.
- These cups are great for meal prep and can be refrigerated and reheated for quick meals.
Nutrition
- Serving Size: 1 egg cup
- Calories: 132 kcal
- Sugar: 2 g
- Sodium: 207 mg
- Fat: 6.5 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 1 g
- Protein: 8 g
- Cholesterol: 190.5 mg
