Sweet Potato Hash Egg Muffin Cups
Published 10/8/2019 • Updated 5/15/2020
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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.
Watch It
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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How can you make the sweet potato crispy like a potato nest?
You will have to straight up fry or pan fry in a lot of oil to get them this way!
Just made these and they were delicious. I ran out of eggs and had 1 extra sweet potato/cheese base so I just sprayed the top with cooking spray for slight crispiness and it came out great.
Will make these again!
<3 SO GOOD.
I love the taste of these, but I couldn’t get them to come out of a muffin liner in one piece. I sprayed the inside of the liner with non-stick spray, and cooked them for almost 20 minutes total. I let them cool. And still when I took the liner off, the bottom mixture fell apart. I understand that the bottom won’t be cripsy, but I just would like it to be in a solid muffin form when I take the wrapper off so that I can eat it on the go. Any suggestions? thanks!
Your written instructions say “1/2 tablespoon minced garlic,” which is what I used. Now I’m re-reading the recipe and see that the listed ingredients say “1/2 tablespoon garlic powder”. It might help to update the recipe to be consistent across both sections of the recipe.
Ah yes this does need to be updated. Either works, though 😀
Hi Lee, I absolutely loved this “quick and easy” recipe for my family. Not to mention, another way to have them eat more sweet potatoes. I loved it so much, I featured it on my VALI (veggieandlovingit.ca) website. I was sure to link it back to “fitfoodiefinds.com”
Thanks for all you do! Kim
Glad everyone loved it!
Is it 1/2 tbsp of garlic powder or 1/2 tbsp minced garlic? Thanks!
garlic powder!
As of 3/18/17, the instructions for these still call for minced garlic. Otherwise, these look great and I will try tomorrow.
Just tried these today! Apparently my garlic powder is way stronger than yours though, 1/2 tablespoon made these way too overpowering with garlic flavor (which I’m normally not opposed to strong garlic). Also, my eggs bubbled up really big and then they looked all weird when they collapsed. Is this normal when baking a non scrambled egg? Any suggestions to minimize it?
Hi Olivia! the bubbling of the egg is normal! Just gotta pop those babies when you take them out!
Enjoyed these scrumptious egg potato delights
These look beautiful! They look perfect to serve at s spring brunch! I love sweet potato and egg together!!
is it good with regular potato too? 🙂