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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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!
Looks very delicious, I will try to make this yummy.
So delicious, but made a few changes. I added some zucchini with the sweet potato like some had suggested in a previous comment, and also substituted egg whites and whipped those with a bit of shredded pepper jack cheese and diced onions. Mine arent as pretty as the picture, but still colorful and flavorful. Next time I may add spinach to the egg, but afraid it may make sloppy. Thanks for sharing this recipe.
I just made these. They are soooo good. I just started Weight Watchers and this is a 3.3 point breakfast that is very yummy. Thanks so much. (:
Is a 3.3 good?! I don’t know much about weight watchers 🙂
I tried baking these tonight and followed the instructions but mine do not look like your picture! HELP! They rose up very high and domed shaped 🙁 Were my eggs too large maybe?
Hey Samantha! Sometimes this does happen. Eggs naturally get air bubbles. Usually I just pop mine when I take them out and they’re fine!
Looks delish. I am definitely going to try it. As I live alone I am just wondering if the can freeze well. I do not want to eat 8 in one week.
Hi! Do you think these would work the same if i mix the egg up? Im not a fan of yolks haha thanks 🙂