Sweet Potato Baked Egg Cups are a simple and tasty way to start your day. These little cups combine tender roasted sweet potatoes with eggs baked right on top, creating a warm and wholesome breakfast that’s packed with flavor and texture. They’re soft, slightly sweet, and just the right size for a quick morning meal.
I love making these egg cups ahead of time because they’re super easy to grab in the morning when I’m in a hurry. Just pop them in the oven or microwave for a minute or two, and they’re ready to eat. The blend of sweet potatoes and fluffy eggs is something that I don’t get tired of, and the best part is how customizable they are — you can add your favorite veggies or spices to switch things up.
These sweet potato baked egg cups also make breakfast feel a bit more special without extra work. I like to enjoy them with a side of fresh fruit or a little avocado for some creaminess. They’re perfect for busy weekdays or relaxed weekend brunches alike, and once you try making them ahead, you’ll wonder how you ever got through mornings without them!
Key Ingredients & Substitutions
Sweet Potatoes: These form the tasty base of the cups. They hold their shape well after baking and add a natural sweetness. If you can’t find sweet potatoes, try using thin slices of butternut squash or regular potatoes for a different but still delicious twist.
Eggs: Eggs are the main protein here and give the cups structure. If you prefer a dairy-free or egg-free option, you can experiment with chickpea flour batter or tofu, but expect a different texture.
Vegetables (Bell Pepper, Spinach/Kale, Onion): These veggies add color and nutrients. Feel free to swap them for whatever you like or have on hand — mushrooms, tomatoes, or zucchini work great too.
Cheese: Cheese adds creaminess and flavor. I like sharp cheddar for a bold taste, but mozzarella or pepper jack are nice alternatives. For dairy-free options, use your favorite plant-based cheese or omit it entirely.
How Do You Make Perfect Sweet Potato Cups That Hold Their Shape?
Getting the sweet potatoes to form sturdy cups is key.
- Slicing: Slice the sweet potatoes thinly and evenly, about 1/8 inch thick, so they bend without breaking.
- Layering: Overlap the slices around the muffin tin sides and bottom to create a tight “cup.” This prevents gaps where filling might spill out.
- Pre-baking: Baking the lined cups for 10 minutes firms the potatoes just enough so they won’t get soggy when you add the eggs.
- Cooking Temperature: Keep the oven at 375°F to cook the potatoes and eggs evenly without burning edges.
Taking your time to prep this base pays off with beautifully shaped, delicious cups every time!
Equipment You’ll Need
- 6-cup muffin tin – perfect for shaping the sweet potato cups and baking eggs evenly.
- Sharp knife – for thinly slicing the sweet potatoes without breaking them.
- Mixing bowl – great for whisking eggs and mixing in veggies and cheese.
- Whisk or fork – helps blend the eggs smoothly with the other ingredients.
- Spatula or small knife – useful to loosen and lift the baked egg cups from the tin without damage.
Flavor Variations & Add-Ins
- Add cooked bacon or sausage bits for a savory, meaty boost.
- Swap spinach with kale or use arugula for a peppery twist.
- Mix in crumbled feta or goat cheese instead of cheddar for a tangy flavor.
- Sprinkle smoked paprika or chili flakes for mild heat and depth.
Sweet Potato Baked Egg Cups
Ingredients You’ll Need:
Main Ingredients:
- 2 medium sweet potatoes, peeled and thinly sliced
- 6 large eggs
- 1/2 cup diced red bell pepper
- 1/2 cup chopped spinach or kale (fresh or frozen, thawed and drained)
- 1/4 cup diced onion
- 1/4 cup shredded cheese (cheddar, mozzarella, or your choice)
- 2 tbsp olive oil or cooking spray
- Salt and black pepper, to taste
- Optional garnish: chopped green onions or chives
How Much Time Will You Need?
This sweet and savory dish takes about 10 minutes to prepare plus 25-30 minutes to bake. Overall, plan for approximately 40 minutes from start to finish, including cooling time before serving.
Step-by-Step Instructions:
1. Preheat and Prep the Tin:
Preheat your oven to 375°F (190°C). Lightly grease a 6-cup muffin tin with olive oil or cooking spray to prevent sticking.
2. Form Sweet Potato Cups:
Carefully arrange the thin sweet potato slices around the bottom and up the sides of each muffin cup, overlapping slices to create a sturdy cup shape.
3. Bake Sweet Potato Bases:
Place the tin in the oven and bake for 10 minutes to soften the sweet potatoes just enough to hold the eggs.
4. Mix the Filling:
While the sweet potato shells bake, whisk together the eggs, diced red bell pepper, chopped spinach or kale, onion, cheese, salt, and pepper in a bowl until fully combined.
5. Fill and Bake Egg Cups:
Remove the muffin tin from the oven, then pour the egg mixture evenly into each sweet potato cup, filling about three-quarters full.
Return the tin to the oven and bake for 15-20 minutes or until the eggs are fully set and slightly golden on top.
6. Serve and Store:
Allow the egg cups to cool slightly. Use a small knife to loosen the edges, then carefully remove each cup from the tin.
Garnish with chopped green onions or chives if you like, and serve warm.
For make-ahead convenience, store cooled egg cups in an airtight container in the refrigerator up to 3 days. Reheat in the microwave or oven before enjoying!
Can I Use Frozen Sweet Potato Slices?
Yes, you can use frozen sweet potato slices, but make sure to thaw and pat them dry before arranging them in the muffin tin. This helps prevent excess moisture and keeps the cups from getting soggy.
Can I Make These Egg Cups Ahead of Time?
Absolutely! Prepare and bake the egg cups, then store them in an airtight container in the fridge for up to 3 days. Reheat in the microwave or oven for a quick and delicious breakfast.
What Can I Substitute for Cheese?
If you prefer dairy-free or want a different flavor, try using nutritional yeast, vegan cheese, or simply skip it altogether. Adding extra veggies or herbs can also boost flavor without cheese.
How Do I Prevent the Sweet Potato Cups from Sticking?
Make sure to grease your muffin tin well with olive oil or cooking spray before layering the sweet potatoes. Using a non-stick spray helps the cups release easily after baking.
