We’re taking baked eggs to the next level with these Sweet Potato Hash Egg Muffin Cups! These little cups of heaven are made with a homemade sweet potato hash, an egg, and salt and pepper, to taste!
High Protein + Low Sugar
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.
These egg muffin cups are made up of grated sweet potato (similar to our sweet potato hash browns), 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.
Crack an egg on top, season with salt and pepper and bake ’em! It’s as easy as that. Then you have a high-protein and low sugar snack or breakfast ready for the entire week.
Per serving: 8g protein and 1g sugar
Tips and Tricks
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 also more time.
We settled on a softer hash bottom, which is just as delightful in flavor and takes way less time. Here’s how to get the most perfect sweet potato hash muffins!
Grate: All you have to do is grate the sweet potatoes and put them into a muffin tin.
Don’t press : There is no need to press the grated sweet potato down. Actually, we found that by not pressing the sweet potato mixture into the pan, the egg kept everything together better that way.
Spray: 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 (try these reusable liners to save on paper use)!
Bake Time: The longer you bake your egg cups, the harder your yolk will be. If you like a runnier yolk, try baking for less time!
Storage: Store your baked eggs in an airtight container in the refrigerator for up to 5 days.
How to Reheat: Reheat egg cups in the microwave for 30-60 seconds.
Baked Eggs in Muffin Tin FAQ
How do you make baked eggs?
If you’re looking to make normal baked eggs, I have a super simple tutorial on how to bake eggs in the oven. Essentially you crack eggs into a muffin tin, season with salt and pepper, and bake to your liking!
How long do you cook an egg in the oven?
I recommend baking eggs in the oven for 13-15 minutes depending on how you like your yolk.
Are baked eggs healthy?
Yes! Baked eggs are a great source of protein, low carb, gluten-free, paleo, and Whole30-approved!
How do I bake sweet potato hash?
There are many ways to bake sweet potato hash, but I prefer to do this either on the stove top or in the oven. This recipe includes the oven variation, but if you’d like to eat sweet potato hash by itself, I suggest pan frying in olive oil for 5-10 minutes!
How do you make sweet potato hash browns?
Easy! All you need to do is use a cheese grater to grate a sweet potato. My favorite way to make sweet potato hash brows is with a little bit of cheddar cheese and garlic powder. Scroll down to see my recipe.
Other Egg Muffin Cups
- Breakfast Egg Cups – 4 Ways
- Bacon-Wrapped Egg Cups
- All-American Hash Brown Egg Cups
- Turkey Fajita Egg Cups
- Spinach and Sun-Dried Tomato Egg Cups
Sweet Potato Hash Egg Cups Video
Sweet Potato Hash Egg Muffin Cups
Ingredients
- 1 small sweet potato grated (~1/2 cup grated)
- 1/4 cup shredded cheddar cheese
- 1/2 tablespoon garlic powder
- 8 large eggs
- salt and pepper to taste
Instructions
- Preheat oven to 375ºF and spray a muffin tin with cooking spray 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.
Tips & Notes
- Reheat the next day in the microwave on high for 30-60 seconds.
I used paper cupcake liners, did not work at all for me, all food items literally stuck onto the liners, it was a mess trying to get/scrape what I could off of the paper liners. I will have to try again without the liners, as well my cooking time will be watched since cooked too much for me. The sweet potato taste with the egg (mine was hard boiled, I wanted a little soft yolk, next time) tasted interestingly good but I am sure I will enjoy it when the yolk/egg is softer-not cooked as much.
Can you freeze the leftover grated sweet potato mix
I tried out this recipe with some minor changes. Used a white potato, cause I don’t care for sweet potatoes, and minced up some garlic rather than use powder. Oh man, this is so tasty. Thank you for sharing the core recipe!
Yum, yours look amazing!
I just made these. I would say 13 minutes cooked them a little too much and I should have put hot sauce in mine. I am always looking for more protein, so, it’s a keeper.
Delicious! I did one as written and one with chickpeas instead of egg. I cooked the sweet potato mixture first for 5 mins as I saw someone else do. Thank you so much for the recipe!
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Never made baked eggs but tested them on my husband for a brunch we are having in July. They are great & quick & look like they are work so I can impress 😁. Low carb great to keep sugar levels down.
Going to try ou5 your other recipes, thanks!
At 15 minutes the yolks were just right in my oven & came out of tins easily.
Love this ! I definitely look forward to decorating easter eggs this way.
Very nice & easy to make. Kids love them too.
I finally got around to making these last night. A couple of thoughts, I used egg whites for half of them because I had a carton in my fridge I needed to use up, I actually liked how those ones came out better than the ones where I just cracked a yolk. Next time I am going to try beating the eggs instead, I’m not loving the texture of the bake yolks. Based on some other comments of the potato being undercooked I put the pan in the oven without the eggs for 2 min and then added the eggs and I cooked for 13min. I also reduced the garlic powder to half a teaspoon rather than the 1/2 tablespoon, it was still plenty garlicy, maybe this is a typo in the recipe?
It is really good to use a Ritz cracker crust instead of the sweet potatoes, too!! Serve w/ sour cream and green onions –Makes for a Great Dinner also!!
I cant have cheddar cheese- do you think it would work with no cheese or would the sweet potatoes fall apart? I imagine it’s a binding agent…
Hello! I made mine without cheese and they came out great! I tried with and without a muffin liner and had success with each keeping it together.
Glad you loved these!
375F is what in Celsius please?
I made these today, followed the directions exactly. I thought the idea was good, but there are a few things I will do differently next time. First, I was worried that the sweet potato wouldn’t cook through at the bottom of the cup. I used a fine grater, but it still tasted a little raw to me (next time I might cook it in a pan before putting it in the bottom of the cups). Also like some previous commenters I found the garlic powder to be waaaay overpowering (and I like garlic), I think it might depend on the brand you use/how old it is. I used some from Wholefoods that was a few months old, I would a quarter of the amount next time. Finally I’m not sure if I would freeze these as my yolks were still a bit runny after 15 mins. I might try breaking the yolks next time. This all being said they were still pretty good and are very low calorie/high nutrition so I will try and make them again, making a few adjustments.
I’d got a little jaded with all the variations on egg cups but this one is a winner, thanks for sharing.
I can’t wait to try this out in always looking for new recipes I can eat on the go
Yes! These are the best!
I just made these and have eaten three already – they are delicious. I used fresh grated garlic in the sweet potato mix and cooked that first for 5 minutes, then put the eggs on and continued cooking. These are definitely on my top 3 breakfast ideas from now on. Thanks a bunch! 😀
Yum yum and yum!
I just made these and my husband and I love them! Delicious! Thanks for the great recipe. This will be added to our regular food prep rotation.
YAY! So glad it’s hubs approved!
Didn’t have garlic salt, so I subbed sea salt and minced fresh thyme, which was languishing in my fridge. Turned out amazing! Highly recommend as a easy modification to this recipe.
Currently scrolling the internet for a nice yummy breakfast idea. Let’s just say my search has now stopped. Off to the shop I go for ingredients! Thank you xx
Hope you love them!
is it good with regular potato too?
Yes, I don’t see why not!