Description
Baked Sweet Potato and Egg Cups are a flavorful and nutritious breakfast option featuring grated sweet potatoes seasoned with thyme, onion powder, and Pecorino cheese, baked into crispy cups that hold perfectly cooked eggs. These easy-to-make egg cups are ideal for a protein-packed start to your day or a wholesome snack.
Ingredients
Scale
Sweet Potato Mixture
- 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)
Additional
- Olive oil spray
- 6 large eggs
Instructions
- Preheat and prepare muffin tin: Preheat the oven to 375°F. Spray a 6-cup non-stick muffin tin with olive oil spray and set aside to prevent sticking.
- Mix sweet potato base: In a mixing bowl, toss together the grated sweet potatoes, fresh thyme, 1/4 teaspoon kosher salt, 1/8 teaspoon black pepper, onion powder, and the finely grated Pecorino cheese (excluding the reserved 2 teaspoons). Combine thoroughly to evenly distribute the spices and cheese.
- Form sweet potato cups: Divide the potato mixture evenly into six portions (about 1/4 cup plus 1 tablespoon each). Press each portion into the prepared muffin cups, pressing firmly to mold the mixture into the bottom and up the sides, forming a well without any open gaps for the egg.
- Pre-bake cups: Lightly spray the inside of each sweet potato well with olive oil spray. Place the muffin tin in the oven and bake for 8 minutes to start cooking and firm up the sweet potato cups.
- Add eggs and finish baking: Remove the muffin tin from the oven and gently press the bottoms of the sweet potato cups to secure them. Crack one egg into each cup, then return the tin to the oven. Bake for 12 minutes for runny yolks or about 14 minutes for slightly firmer yolks, until the egg whites are set.
- Cool and serve: Let the cups sit for one minute after baking. Carefully remove each cup using an offset spatula. Sprinkle with the reserved Pecorino cheese and season with additional salt and pepper to taste before serving.
Notes
- These egg cups provide a nutritious and delicious breakfast option with the natural sweetness of sweet potatoes paired with eggs and herbs.
- You can customize the seasoning by adding other herbs or spices such as paprika or garlic powder to suit your taste.
- For ease, use a microplane to grate the sweet potatoes finely for better texture and easier shaping.
- Ensure the sweet potato cups are pressed tightly to prevent cracking or breaking when adding the eggs.
- Cook time for eggs can be adjusted depending on how you prefer your yolks, keeping in mind that longer bake times will firm them up.
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: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 1 g
- Protein: 8 g
- Cholesterol: 190.5 mg
