Description
Baked Sweet Potato and Egg Cups are a wholesome, protein-rich meal perfect for breakfast or snacks. Featuring roasted sweet potatoes, smoky turkey bacon, creamy plant-based cheese, fresh herbs, and a natural gelling agent, these flavorful egg cups offer a balanced combination of complex carbs, protein, and healthy fats. This easy-to-make recipe delivers comforting and satisfying individual portions ideal for meal prep or on-the-go eating.
Ingredients
Scale
Main Ingredients
- 1 medium sweet potato, peeled and diced into small cubes
- 6 whole eggs
- 4 slices smoked turkey bacon, chopped
- 1/2 cup shredded plant-based cheese
- 1/4 cup finely chopped onion
- 1 clove garlic, minced
- 2 tbsp grape juice (natural)
- 1 tbsp fresh parsley or chives, chopped
- 1 tsp natural gelling agent
- Salt, to taste
- Black pepper, to taste
Optional Variations
- 1/4 cup diced bell peppers, spinach, or mushrooms
- 1/2 tsp smoked paprika or red pepper flakes
- 1/2 cup plant-based feta or mozzarella cheese
- Fresh basil, thyme, or dill for herbs
- Substitute smoked turkey bacon with smoked turkey slices or add 1/4 cup diced shrimp
For Greasing
- Oil or plant-based butter for greasing muffin tin
Instructions
- Prepare the Sweet Potatoes: Preheat your oven to 375°F (190°C). Peel and dice the sweet potatoes into small cubes. Spread them evenly on a baking sheet and roast for 20-25 minutes until tender and slightly caramelized to bring out their natural sweetness.
- Cook the Smoked Turkey Bacon: While the sweet potatoes roast, chop smoked turkey bacon into small pieces. Cook in a skillet over medium heat until crispy and fragrant. Set aside to cool slightly.
- Prepare the Egg Mixture: In a large bowl, whisk together the whole eggs, grape juice (natural), finely chopped onion, minced garlic, salt, pepper, fresh herbs, and natural gelling agent. Gently fold in the roasted sweet potatoes, cooked smoked turkey bacon, and shredded plant-based cheese.
- Assemble and Bake: Grease a muffin tin generously with oil or plant-based butter. Evenly distribute the egg and sweet potato mixture into each cup, filling about three-quarters full. Bake in the preheated oven for 18-22 minutes or until the eggs are fully set and lightly golden on top.
- Cool and Enjoy: Allow the baked sweet potato and egg cups to cool in the pan for 5 minutes before gently removing. Serve warm or at room temperature.
Notes
- Use silicone muffin liners or grease the pan well to prevent sticking.
- Check doneness by inserting a toothpick into the center; it should come out clean when done.
- Add fresh herbs just before baking to preserve vibrant color and flavor.
- Do not overfill muffin cups to allow room for rising and avoid spills.
- These egg cups store well in the refrigerator for up to 4 days and reheat nicely.
- For long-term storage, freeze individually then transfer to freezer-safe bags for 2-3 months.
- Reheat in microwave for 30-60 seconds or in a 350°F (175°C) oven for 10 minutes, taking care not to dry out.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Appetizers
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 egg cup
- Calories: 150
- Sugar: 3g
- Sodium: 250mg
- Fat: 8g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 2g
- Protein: 10g
- Cholesterol: 165mg
Keywords: baked sweet potato egg cups, protein breakfast, plant-based cheese, smoked turkey bacon, healthy snack, gluten free, savory egg muffins
