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Baked Sweet Potato and Egg Cups Recipe

If you’re looking for a breakfast or brunch idea that’s both wholesome and downright delicious, you’ve got to try my Baked Sweet Potato and Egg Cups Recipe. These little beauties are like the breakfast version of a comfy hug—lightly crispy on the outside, tender on the inside, with a perfectly cooked egg nestled right in. I absolutely love how this recipe transforms humble sweet potatoes and eggs into something fancy enough for company but easy enough for a weekday morning. Stick around, and I’ll share my best tips so your egg cups come out perfect every single time.

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Why You’ll Love This Recipe

  • Simple & Nutritious: Combines sweet potatoes and eggs for a naturally gluten-free, protein-packed start.
  • Make-Ahead Friendly: Perfect for prepping in advance and reheating during hectic mornings.
  • Customizable: Easy to tweak with your favorite herbs and cheeses to match your taste.
  • Visual Appeal: These cups not only taste amazing but look perfect for Instagram-worthy brunch spreads.

Ingredients You’ll Need

The ingredients here come together with minimal fuss but big flavor. Fresh thyme adds a hint of earthiness that partners perfectly with the natural sweetness of the potatoes, while Pecorino cheese brings a subtle salty tang. Make sure to get a sweet potato that’s firm and without blemishes for the best texture in your cups.

  • Olive oil spray: Using a spray helps coat the muffin tin evenly without using too much oil, keeping things light.
  • Sweet potatoes (peeled and grated): Fresh and firm sweet potatoes are key; I like to grate them with the large holes on my box grater for a nice texture.
  • Fresh thyme leaves: Fresh thyme lends a subtle herbal note that elevates this dish beyond just sweet and savory.
  • Onion powder: Adds a warm, mellow flavor without overpowering the other ingredients.
  • Kosher salt and black pepper: Season carefully, as the Pecorino cheese already adds saltiness.
  • Pecorino cheese: Freshly grated Pecorino gives a sharp, nutty flavor; reserve a bit to sprinkle on top at the end.
  • Large eggs: The star of the show—make sure they’re at room temperature for even cooking.
Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

I love adapting this Baked Sweet Potato and Egg Cups Recipe depending on what I have on hand or the flavor mood I’m in. Feel free to get creative and swap in ingredients or add your personal twist to these cups!

  • Add veggies: Stir in some diced bell peppers, spinach, or mushrooms with the sweet potato mix for extra nutrients and color – my family goes crazy when I sneak in spinach!
  • Cheese swaps: Use feta, cheddar, or goat cheese instead of Pecorino for different flavor profiles. I’ve had great results with crumbled feta when I want a tangier bite.
  • Spice it up: Toss in smoked paprika, chili flakes, or cumin for a little heat or smoky depth – perfect for when you want a twist on the classic.
  • Make it vegan: Skip the eggs and try chickpea flour batter or tofu scramble in the cups for a plant-based version.

How to Make Baked Sweet Potato and Egg Cups Recipe

Step 1: Prep Your Oven and Muffin Tin

Start by preheating your oven to 375°F. Spray a 6-cup non-stick muffin tin generously with olive oil spray — this step is important to ensure your sweet potato cups come out clean and crispy instead of sticking. If you don’t have oil spray, brushing with a bit of olive oil works just fine, but sprays give you that even coating easily.

Step 2: Mix the Sweet Potato Base

In a bowl, toss together the grated sweet potatoes, thyme, onion powder, 1/4 teaspoon kosher salt, 1/8 teaspoon black pepper, and all but 2 teaspoons of the grated Pecorino cheese. This mixture forms the base of your cups, so be sure everything is evenly combined. When I first tried this, I mistakenly added too much salt not realizing the cheese was salty already, so I keep salt light now to let the Pecorino shine.

Step 3: Form the Sweet Potato Cups

Divide the potato mixture evenly among the six muffin cups—each should get about 1/4 cup plus 1 tablespoon. Press the mixture firmly into the bottom and up the sides of each cup to form a well, making sure there are no gaps or holes. This step is crucial so your egg doesn’t leak out when baking. I use the back of a spoon or my fingers (clean ones!) to mold the shape; just take your time shaping for that neat, crispy edge.

Step 4: Parbake the Potato Shells

Spray the insides of your newly formed sweet potato wells with a little more olive oil spray, which helps them get golden and crispy in the oven. Transfer the muffin tin to the oven and bake for about 8 minutes. This step is a lifesaver – it gives the potato a head start so it cooks evenly and holds its shape once you add the eggs.

Step 5: Add the Eggs and Finish Baking

Remove the muffin tin from the oven and gently press the bottoms of the sweet potato cups again to help keep shape. Now crack an egg into each cup—carefully, so you don’t break the yolk if you’re aiming for that pretty runny center. Pop the tin back in the oven and bake until the whites are set. For runny yolks, I bake about 12 minutes, and for firmer yolks, closer to 14 minutes works beautifully.

Step 6: Final Touches Before Serving

Let the cups sit for about a minute after pulling them from the oven, then carefully remove them with an offset spatula—they come out surprisingly clean when the muffin tin is well greased. Sprinkle the reserved 2 teaspoons of Pecorino cheese on top, along with more salt and pepper to taste. I love this final sprinkle because it adds a little extra hit of salty umami that rounds everything out.

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Pro Tips for Making Baked Sweet Potato and Egg Cups Recipe

  • Use a Fine-to-Large Grater Mix: I like to grate sweet potatoes on large holes for texture, but if you find them too watery, mix in some finely grated to absorb moisture better.
  • Don’t Skip the Parbake: Baking the potato crust before adding the egg is my secret to crispy edges and cups that hold together well.
  • Room Temperature Eggs Work Best: Starting with eggs at room temp helps them cook evenly without overcooking or cracking the delicate yolk.
  • Use an Offset Spatula to Remove: This tool lets you lift the cups gently without breaking the edges or disturbing the yolk, especially if you want that perfect runny center.

How to Serve Baked Sweet Potato and Egg Cups Recipe

The image shows a close-up of small round cakes on a white plate, each with two layers. The bottom layer is a rough textured orange base made of shredded sweet potato or similar vegetable. The top layer is a smooth white cooked egg with a visible yolk in the center, slightly soft and sprinkled with black pepper and small green herb pieces. The cakes are arranged closely together on the plate. The background is a white marbled surface with a soft white cloth in the distance. photo taken with an iphone --ar 4:5 --v 7

Garnishes

I usually sprinkle a little fresh thyme or chopped parsley on top at serving time—it adds a fresh pop of color and flavor. Sometimes I add a dash of smoked paprika or a drizzle of hot sauce if we’re craving a bit of heat. And of course, an extra scatter of Pecorino cheese never hurts.

Side Dishes

These egg cups pair wonderfully with a simple mixed green salad dressed lightly with lemon vinaigrette or a tangy yogurt dip on the side. If you want something heartier, I like serving them with crispy bacon or a fruit salad for balance — it makes breakfast feel indulgent but still fresh!

Creative Ways to Present

For special occasions, I’ve presented these in mini cast iron skillets or served them atop arugula nests with a sprinkle of toasted nuts — it makes for a stunning brunch centerpiece. You can also pop the cups on colorful plates with edible flowers or microgreens for an elegant touch that impresses guests every single time.

Make Ahead and Storage

Storing Leftovers

I cool my leftover baked sweet potato and egg cups completely before storing them in an airtight container in the fridge. They keep well for up to 3 days. I’ve found they hold their texture best if reheated gently rather than nuked.

Freezing

You can absolutely freeze these for up to 1 month, which is a game changer for busy mornings. Just flash-freeze the cups on a baking sheet first, then transfer to a freezer-safe bag. When ready to eat, thaw overnight in the fridge for best results.

Reheating

For reheating, I prefer warming them in a 350°F oven for about 10 minutes wrapped loosely in foil to avoid drying out, or in a toaster oven if you have one. This method keeps the sweet potato crust crispy while warming the egg just right.

FAQs

  1. Can I use regular potatoes instead of sweet potatoes?

    Absolutely! Regular russet or Yukon potatoes work just fine, though they’ll yield a less sweet flavor. You may want to add a bit more seasoning or cheese since regular potatoes have a milder taste.

  2. How do I make sure the eggs don’t overcook?

    Baking times can vary depending on your oven and egg size. I recommend checking at 12 minutes for runny yolks and using a toothpick or gentle jiggle to test whites don’t wobble. Remember you can always bake a little longer, but you can’t reverse overcooking.

  3. Can I prepare the sweet potato base ahead of time?

    Yes, you can prep the grated sweet potato and seasoning mixture a day ahead. Keep it covered tightly in the fridge to maintain freshness and moisture, then form the cups and bake when you’re ready.

  4. What other cheeses work well in this recipe?

    Besides Pecorino, Parmesan, feta, goat cheese, or even sharp cheddar can be fantastic choices depending on your flavor preference. Each brings a unique twist to the dish.

  5. Is this recipe gluten-free?

    Yes, the Baked Sweet Potato and Egg Cups Recipe is naturally gluten-free, making it a great option for those avoiding gluten without needing substitutions.

Final Thoughts

Honestly, this Baked Sweet Potato and Egg Cups Recipe has become one of my go-to breakfasts because it’s quick, nourishing, and feels like a little celebration on a plate. I love how versatile it is—you can dress it up, keep it simple, or pack in veggies for extra nutrition. Next time you want a fuss-free breakfast that’s a total crowd-pleaser, give this recipe a whirl. I’m confident you’ll find it as addictive and comforting as I do in my own kitchen!

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Baked Sweet Potato and Egg Cups Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.4 from 122 reviews
  • Author: Lauren
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 6 servings
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American
  • Diet: Gluten Free

Description

Baked Sweet Potato and Egg Cups are a delicious and nutritious breakfast option featuring grated sweet potatoes seasoned with fresh thyme, onion powder, and Pecorino cheese, baked into muffin tins and filled with eggs. This recipe offers a wholesome, protein-rich start to your day with a perfect balance of flavors and textures.


Ingredients

Sweet Potato Mixture

  • Olive oil spray
  • 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)

Eggs

  • 6 large eggs


Instructions

  1. Preheat and Prepare Muffin Tin: Preheat your oven to 375°F (190°C). Spray a 6-cup non-stick muffin tin generously with olive oil spray to prevent sticking and set aside.
  2. Mix Sweet Potato Ingredients: In a large mixing bowl, combine the grated sweet potatoes, chopped fresh thyme leaves, onion powder, 1/4 teaspoon kosher salt, 1/8 teaspoon black pepper, and the Pecorino cheese (except for the reserved 2 teaspoons). Toss well to evenly distribute all seasonings and cheese.
  3. Form Potato Cups: Divide the sweet potato mixture evenly into the six prepared muffin cups, about 1/4 cup plus 1 tablespoon per cup. Press the mixture firmly into the bottom and up the sides of each muffin cup to create a well, ensuring no gaps or holes remain so the egg will be contained.
  4. Spray Potato Wells: Lightly spray the inside of the sweet potato cups with olive oil spray to promote crispness during baking.
  5. Initial Baking: Place the muffin tin in the preheated oven and bake the potato cups for 8 minutes. This step firms up the sweet potatoes to hold the eggs better.
  6. Add Eggs: Remove the muffin tin from the oven carefully. Gently press the bottoms of each potato cup to ensure they are pliable and make a nice well. Crack one egg into each cup, being careful not to break the yolks.
  7. Final Baking: Return the muffin tin to the oven. Bake for about 12 minutes if you prefer runny yolks, or 14 minutes for slightly firmer yolks. Bake until the egg whites are set and yolks have reached desired doneness.
  8. Cool and Serve: Let the baked cups sit for one minute to settle. Carefully remove each cup from the tin using an offset spatula. Sprinkle the reserved Pecorino cheese on top, and add additional salt and black pepper if desired. Serve warm.

Notes

  • This recipe offers a wholesome, gluten-free breakfast packed with protein and flavor.
  • You can customize seasoning by adding other herbs or spices like smoked paprika or chives.
  • If you prefer, substitute Pecorino cheese with Parmesan or a vegetarian hard cheese.
  • Use a thin spatula or offset spatula to remove the cups gently without breaking them.
  • The nutritional information is approximate and based on standard ingredient portions.

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: 4 g
  • Trans Fat: 0 g
  • Carbohydrates: 10 g
  • Fiber: 1 g
  • Protein: 8 g
  • Cholesterol: 190.5 mg

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