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
Scale
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
- 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.
- 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.
- 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.
- Spray Potato Wells: Lightly spray the inside of the sweet potato cups with olive oil spray to promote crispness during baking.
- 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.
- 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.
- 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.
- 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
