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These sweet potato egg cups with bacon are a wonderful high protein breakfast, snack, or on-the-go meal option. They are meal-prep and freezer friendly and are easy to make.
I frequently make these egg muffins in advance to have breakfast ready and waiting for my whole family. They are delicious, nutritious, and filling. I just love the sweet and savory balance of the sweet potato and bacon in this recipe.
I often use sweet potatoes in my quiche recipes. This Broccoli Carrot Goat Cheese Quiche with a Sweet Potato Crust or this Zucchini and Kale Sweet Potato Crust Quiche are two of my favorites. But when I need a quick bite on the go, I make these sweet potato egg cups.
Table of Contents
Why this recipe is great
- High protein– these egg cups have 6 grams of protein per cup. I usually eat 3-4 for breakfast so that is 18-24 grams in one sitting.
- Meal prep friendly– these breakfast muffins can be made the day before and kept in the fridge for the upcoming week. They can also be put in the freezer as well.
- Easy to customize– you can make these egg cups to fit your dietary needs or personal preferences. You can add veggies, omit the bacon, add different seasoning.
Recipe ingredients
- Eggs– the eggs in this recipe are what add the high protein content. You can use white or brown eggs as long as they are standard sized large eggs.
- Sweet potato– you can buy one large sweet potato or several smaller ones. As long as you have enough to shred into 2 cups of shredded sweet potatoes.
- Garlic powder, onion powder, ground nutmeg, salt and pepper– the seasoning here adds nice flavor and balance to these egg muffins.
- Cheddar cheese-shredded cheese compliments the flavors in these egg cups.
- Bacon– a good quality nitrate-free bacon is best in this recipe. The bacon gets microwaved until crispy, then is crumbled up and used in the recipe.
See recipe card below for a full list of ingredients and measurements.
Additions/ Substitutions
- Instead of sweet potato, you can use regular potato.
- You can add other seasoning such as dried basil or oregano, or hot chili flakes.
- Instead of cheddar cheese, you can use gruyere or swiss cheese. Goat cheese would taste great as well.
- You can omit the bacon and add other veggies instead such as bell peppers, spinach or broccoli.
- For a paleo option, try these beautiful Paleo Egg Muffins by Healthy Seasonal Recipes.
Step by step instructions
Step 1: Shred the sweet potato using the large side of a cheese grater. Also, microwave your bacon if that has not been done.
Step 2: Mix the eggs and seasoning together in a bowl until blended.
Step 3: Add the sweet potato and shredded cheese to the egg mixture.
Step 4: Add the egg mixture to silicone egg cups and top with crumbled bacon.
Step 5: Bake until the tops are golden and the egg muffin cups are cooked through.
Expert tips
- Use a silicone muffin mold OR heavily grease your muffin tin.This is the only way to avoid the egg muffins from sticking to the pan.
- How to freeze. Let the egg cups cool completely. Then wrap them up individually with plastic wrap. You can keep them in the freezer for 3-4 months.
- Then take them out of the freezer and let them thaw in the fridge overnight OR microwave them straight out of the freezer
- How to store. Store in an airtight container or ziplock bag in the fridge for 3-4 days.
- To make Dairy-Free, Whole30 compliant, and Paleo. Omit the cheese.
Other breakfast recipes you’ll love:
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Sweet Potato Egg Cups with Bacon
Ingredients
- 4 strips of bacon
- 1/2 of a large sweet potato, shredded ( this equals 2 cups of shredded sweet potato)
- 9 eggs
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon ground nutmeg
- 1/2 cup shredded cheddar, or gruyere or Swiss cheese
Instructions
- Preheat oven to 350 degrees F. Grease a silicone muffin tin or a regular muffin tin with olive oil or butter. Silicone muffin tins work best to avoid the eggs sticking to the pan.
- Cover a plate with a layer of paper towels, put 4 strips of bacon on top, and cover with another paper towel. Cook the bacon in the microwave for 4 minutes. The bacon should be crispy. Crumble the bacon into pieces once the bacon has cooled.
- Shred the sweet potato using the large side of a cheese grater. Measure out 2 cups of shredded sweet potatoes and set aside.
- In a large bowl, add the 9 eggs, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and 1/4 teaspoon ground nutmeg. Mix until blended.
- Add the shredded sweet potatoes and shredded cheese to the egg mixture and mix.
- Evenly pour the egg mixture into the silicone muffin tins. Top with crumbled bacon.
- Bake for 23-28 minutes, until the egg muffins are set. Let the muffins cool for a few minutes and then run a knife around the edges to remove them. Eat or let them cool on a wire rack.
Notes
- Instead of sweet potato, you can use regular potato.
- You can add other seasoning such as dried basil or oregano, or hot chili flakes.
- Instead of cheddar cheese, you can use gruyere or swiss cheese. Goat cheese would taste great as well.
- You can omit the bacon and add other veggies instead such as bell peppers, spinach or broccoli.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Love this Great breakfast