Sweet Potato Baked Egg Cups A Cozy, Wholesome Start to Your Day
These Sweet Potato Baked Egg Cups are a cozy and wholesome way to start your day. They combine tender roasted sweet potatoes with perfectly baked eggs, all wrapped up in…
By Ava
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Reading time: 6 min
Tip: save now, make later.
These Sweet Potato Baked Egg Cups are a cozy and wholesome way to start your day. They combine tender roasted sweet potatoes with perfectly baked eggs, all wrapped up in a little cup that’s easy to grab and enjoy. The natural sweetness of the potatoes pairs beautifully with the soft, slightly runny eggs for a mix of flavors and textures that feels comforting and fresh at the same time.
I love making these egg cups because they’re so simple and can be prepared ahead of time, which makes busy mornings a lot less stressful. Plus, they’re super versatile—you can add your favorite herbs or a sprinkle of cheese to make them your own. I usually toss in some fresh spinach or a pinch of paprika for a little extra kick. They’re just the right size for a satisfying breakfast without weighing you down.
When it comes to serving, I like to have them alongside a little fruit or a slice of whole grain toast, but they’re just as good on their own when you’re in a hurry. These egg cups remind me of quiet weekend mornings when I want something warm and nourishing without too much fuss. They’re a little hug in food form, and I’m pretty sure once you try them, they’ll become a favorite too!
Key Ingredients & Substitutions
Sweet Potatoes: These give the egg cups a natural sweetness and help form the base. Choose firm, fresh sweet potatoes. If sweet potatoes aren’t available, you can try using butternut squash or regular potatoes, but the flavor and texture will be a bit different.
Eggs: Fresh, large eggs work best for this recipe. If you prefer, you can use egg whites or egg substitutes, but the taste and richness might change a little.
Olive Oil or Butter: Both work well to keep the sweet potato moist and help it crisp up. Butter adds a richer flavor, while olive oil is lighter. Feel free to swap with avocado oil or coconut oil for different tastes.
Cheese (Optional): Cheddar or mozzarella melt nicely on top. If you want a dairy-free or vegan option, skip the cheese or use plant-based cheese alternatives.
Fresh Herbs: Parsley or chives brighten the dish with fresh flavor. Other herbs like basil or thyme also pair nicely.
How Do You Get the Sweet Potato Cups Crispy and Hold Their Shape?
This step is key to making the egg cups sturdy enough to hold the egg without falling apart. Here’s what helps:
- Grate the sweet potato finely, then squeeze out as much moisture as possible using a clean kitchen towel. This prevents sogginess.
- Press the sweet potato mixture firmly and evenly into the muffin tin, building up the edges high enough to form a little bowl.
- Bake the sweet potato base alone for 10–12 minutes first. This firms up the potato and lets the edges crisp up before adding the egg.
- Use a well-greased muffin tin to avoid sticking and help with easy removal after baking.
These tips will help your cups hold together nicely and get a pleasant texture—from a slightly crispy edge to soft tender inside.
Equipment You’ll Need
- Muffin tin – perfect for shaping the sweet potato cups and holding the eggs neatly.
- Box grater or food processor – makes grating the sweet potato quick and easy.
- Clean kitchen towel or cheesecloth – great for squeezing out excess moisture from the grated sweet potato.
- Small spatula – helps lift the baked egg cups out of the muffin tin without breaking them.
- Mixing bowl – to combine and season the sweet potato before pressing it into the tin.
Flavor Variations & Add-Ins
- Add cooked bacon or sausage bits for extra protein and a smoky taste.
- Mix in chopped spinach or kale for a boost of greens and color.
- Try crumbled feta or goat cheese instead of cheddar for a tangy twist.
- Sprinkle in some smoked paprika or chili flakes to add warmth and spice.
Sweet Potato Baked Egg Cups
Ingredients You’ll Need:
For the Sweet Potato Cups:
- 1 large sweet potato (about 8 ounces)
- 2 tablespoons olive oil or melted butter
- Salt and freshly ground black pepper, to taste
- Cooking spray or additional oil for greasing muffin tin
For the Filling:
- 4 large eggs
- ¼ cup shredded cheese (optional; cheddar or mozzarella work well)
- 2 tablespoons fresh herbs, chopped (such as parsley or chives)
Time Needed:
This recipe takes about 15 minutes of preparation plus 22-27 minutes of baking time. Including a few minutes to cool before serving, you’ll have a warm, wholesome breakfast ready in just over 40 minutes.
Step-by-Step Instructions:
1. Prepare the Oven and Muffin Tin:
Preheat your oven to 375°F (190°C). Lightly grease a muffin tin with cooking spray or brush with oil to prevent sticking.
2. Prepare the Sweet Potato Cups:
Peel and coarsely grate the sweet potato using a box grater or food processor. Place the grated sweet potato in a clean kitchen towel, then squeeze out as much moisture as possible. Transfer the squeezed sweet potato to a bowl and mix it with olive oil, salt, and pepper. Press about 2 tablespoons of this mixture firmly into each muffin cup to form a cup shape. Bake in the oven for 10-12 minutes, until the edges start to crisp and the cups hold together.
3. Add Eggs and Bake:
Remove the muffin tin from the oven and crack one egg into each sweet potato cup. Sprinkle shredded cheese on top if you like. Return the tin to the oven and bake for another 12-15 minutes, or until the egg whites are set but the yolks remain a bit runny. Adjust time if you prefer firmer yolks.
4. Garnish and Serve:
Let the egg cups cool for a couple of minutes. Sprinkle fresh herbs and some black pepper on top. Carefully remove each cup from the tin using a small spatula and serve warm. Enjoy your cozy and wholesome breakfast!
Can I Use Frozen Sweet Potato for This Recipe?
Yes, but make sure the sweet potato is fully thawed and well-drained to remove extra moisture before grating. Squeezing out moisture is key to keeping the cups crispy.
How Can I Make These Egg Cups Ahead of Time?
You can prepare and bake the sweet potato cups in advance, then store them in the fridge for up to 2 days. When ready to eat, add eggs and bake fresh, or bake fully and reheat gently in the oven.
What Can I Use If I Don’t Have Fresh Herbs?
Dried herbs like parsley or chives work in a pinch—just use about a third of the fresh amount. You can also skip herbs and add a pinch of smoked paprika or chili flakes for flavor.
How Do I Store Leftovers?
Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in the oven or microwave, checking to avoid overcooking the eggs.