Sweet Potato Baked Egg Cups are a simple and tasty way to start the day with a good boost of protein and fiber. These little cups combine creamy, roasted sweet potatoes with fluffy eggs baked right inside, making a perfect mix of flavors and textures. The slight sweetness of the sweet potatoes pairs beautifully with the savory eggs, and you get a satisfying dish that feels hearty without being heavy.
I love making these egg cups on Sunday mornings when I have a little extra time, and then enjoying them all week for quick breakfasts or snacks. They’re easy to customize, too—sometimes I add some spinach or a sprinkle of cheese on top, making them just how I like. Plus, they’re great to have ready because they warm up quickly, which helps on busy mornings when I don’t want to skip a good meal.
One of my favorite things about this recipe is how neat and portable the cups are. You can pop a couple in a container and take them to work or school, which keeps me full and focused longer. It’s a simple idea that feels like a small treat in every bite, and I’m pretty sure once you try them, they’ll become a favorite breakfast or snack in your house too.
Key Ingredients & Substitutions
Sweet Potatoes: They add natural sweetness and moisture. You can roast, steam, or boil them. If you can’t find sweet potatoes, try using butternut squash or pumpkin puree for a similar texture and flavor.
Eggs: Fresh eggs work best for a clean yolk. If you need a dairy-free or vegan option, try using firm tofu or chickpea flour batter as a protein substitute, though the texture will differ.
Bell Peppers & Greens: These add color and nutrients. Feel free to swap peppers for diced tomatoes or use kale instead of spinach depending on preference or what you have on hand.
Cheese: I like cheddar for a sharp flavor. For dairy-free, use vegan cheese or nutritional yeast. You can also leave it out for a lighter version.
How Do You Get the Perfect Egg Texture in Sweet Potato Egg Cups?
Timing and temperature are key to making sure the eggs cook just right:
- Preheat the oven fully to 375°F (190°C) for even cooking.
- Fill the sweet potato cups firmly but don’t compact too much; this helps eggs stay in place.
- Crack the eggs gently to keep the yolks intact.
- Bake for 15-18 minutes. Around 15 minutes keeps yolks a bit runny; go longer for fully set yolks.
- Keep an eye near the end and remove as soon as whites are set to avoid overcooking.
- Let the cups cool a bit before removing to help them hold their shape.
This slow, gentle baking is the secret to tender whites and creamy yolks nestled in soft, sweet potato bases.
Equipment You’ll Need
- Muffin tin – perfect for shaping each egg cup and helping them bake evenly.
- Mixing bowl – handy for mashing sweet potatoes and mixing ingredients together.
- Fork or potato masher – great for mashing sweet potatoes smoothly without lumps.
- Sharp knife and cutting board – for chopping veggies quickly and safely.
- Oven mitts – essential for safely handling the hot muffin tin when you take it out of the oven.
Flavor Variations & Add-Ins
- Add cooked bacon or sausage bits for a meaty, savory boost that pairs well with the sweetness.
- Mix in feta or goat cheese instead of shredded cheddar for a creamy, tangy twist.
- Include diced mushrooms or sun-dried tomatoes to add depth and extra umami flavor.
- Try spices like smoked paprika or cumin for a warm, earthy note that spices up the dish.
Sweet Potato Baked Egg Cups Recipe
Ingredients You’ll Need:
Main Ingredients:
- 1 large sweet potato (about 1 to 1 ½ cups mashed)
- 4 large eggs
- ¼ cup diced bell pepper (red or orange for color)
- ¼ cup chopped spinach or kale (optional)
- 2 tablespoons chopped onion
- ¼ cup shredded cheese (cheddar, mozzarella, or your choice)
- 1 tablespoon olive oil or cooking spray (for greasing)
- Salt and pepper, to taste
- 1 teaspoon garlic powder (optional)
- Fresh chives or green onions, chopped (for garnish)
- Red pepper flakes (optional, for a little heat)
How Much Time Will You Need?
This recipe takes about 10-15 minutes to prep the sweet potatoes and veggies, plus 15-18 minutes to bake the egg cups. Allow a few minutes to cool before serving. Overall, plan for about 30 minutes from start to finish.
Step-by-Step Instructions:
1. Prepare Your Oven and Muffin Tin:
Preheat your oven to 375°F (190°C). Lightly grease a muffin tin with olive oil or cooking spray so the egg cups don’t stick.
2. Cook and Mash the Sweet Potato:
Peel and cube the sweet potato, then steam or boil until tender, about 10-15 minutes. Drain well and mash until smooth. Add a pinch of salt, pepper, and garlic powder if you like.
3. Mix in Veggies and Cheese:
Stir diced bell pepper, chopped spinach or kale, chopped onion, and half of your shredded cheese into the mashed sweet potato to add flavor and texture.
4. Assemble the Cups:
Divide the sweet potato mixture evenly among the muffin cups. Press the mixture down lightly to create a small crust or base for each egg cup.
5. Add the Eggs and Cheese:
Carefully crack one egg into each sweet potato cup, trying to keep the yolk intact. Sprinkle the remaining shredded cheese on top.
6. Bake:
Bake the cups for about 15-18 minutes. Check that the egg whites are set but yolks are still slightly runny. If you like fully cooked yolks, bake for a few minutes longer.
7. Cool and Serve:
Remove from the oven and let the cups cool for a few minutes. Carefully take them out of the muffin tin. Garnish with chopped chives or green onions and a pinch of red pepper flakes if you want a little heat. Serve warm and enjoy!
Can I Use Frozen Sweet Potato for This Recipe?
Yes, you can! Just make sure the sweet potato is fully thawed and drained of excess moisture before mashing. This helps prevent watery egg cups.
How Should I Store Leftover Egg Cups?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven before serving.
Can I Add Other Vegetables or Protein?
Absolutely! Feel free to mix in cooked bacon, sausage, mushrooms, or your favorite veggies to customize the flavor and boost protein.
Can I Make These Egg Cups Ahead of Time?
Yes! Prepare and bake them in advance, then refrigerate. They reheat quickly for a convenient breakfast or snack on busy days.