Sweet Potato Hash Egg Cups – we’re taking baked eggs to the next level and adding a sweet potato/cheddar cheese base for the most delicious, satisfying savory breakfast you’ll eat this year!
These egg cups, though! Lin and I shot this recipe back in November because we got so excited about a new FFF partnership with the NC Sweet Potato Commission and it’s just gotten pushed and shoved by other recipes. HOW RUDE. AmIRight? We’ve made these about 5 times since then and they get better every time 😀 Sweet potatoes + eggs + cheese…YES!
Over the past few months I’ve been trying to find ways to keep high-protein – low sugar snacks around my kitchen. For some reason, I always gravitate towards sweeter, high-protein foods. The base of this recipe is made up of grated sweet potato, cheddar cheese, and a little bit of garlic. I love the flavor the grated sweet potato gives these egg cups…so good! Plus you get a dose of complex carbs, fiber, vitamin a & c, and manganese. You crack and egg on top, season with salt and pepper and bake em! It’s as easy as that. Then you’ve got snacks slash breakfast ready for the entire week. Bingo, bango, bongo
Like I mentioned above, we tested this recipe many many times. At first we were trying to go for a super crunchy base with the sweet potatoes…but the only way to do that is to deep fry them, which not only adds more fat calories to this recipe, but more time. We settled on a softer hash bottom, that is just as delightful in flavor and takes way less time. All you have to do is grate the sweet potatoes and add them into a muffin tin, no need to press them down. Actually, we found that by not pressing the sweet potato mixture into the pan, the egg kept everything together better that way.
Oh and my number one tip for these is to SPRAY SPRAY SPRAY your muffin tin. You could even use a muffin liner if you don’t want to worry about messing up your pan!
Sweet Potato Hash Egg Cups
Prep Time:10 mins
Cook Time:15 mins
Total Time: 25 minutes
Yield: 8
Nutrition
Serving Size: 1 egg cup
Calories: 103
Sugar: 1
Fat: 6
Carbohydrates: 4
Fiber: 1
Protein: 8
Ingredients :
- 1/2 cup grated sweet potatoes (~1 small sweet potato)
- 1/4 cup cheddar cheese
- 1/2 tablespoon garlic powder
- 8 large eggs
- salt and pepper, to taste
Directions:
- Preheat oven to 375ºF and spray a muffin tin with coconut oil cooking spray. Alternatively, place liners in the muffin tin so clean up is easy!
- Peel a medium sweet potato and use a cheese grater to grate potato.
- Place 1/2 cup grated sweet potato, 1/4 cup cheddar cheese, and 1/2 tablespoon garlic powder in a bowl and mix until combined.
- Using a tablespoon as your scooper, scoop one heaping tablespoon of sweet potato mixture on the bottom of 8 muffin tins.
- Crack a large egg on top of each cup and season with salt and pepper to taste.
- Bake eggs at 375ºF for 13-15 minutes or until eggs are at desired consistency.
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