Baked Egg & Sweet Potato Cups

Eggs. Sweet Potato. Easy Bake. Delicious. Nutritious.

I recently came across a baked breakfast egg cup recipe and it sparked a warm foodie flame inside. My hunt for more information was ON! But all the recipes I came across were either unhealthy and suggested too many ingredients for my morning-routine liking.  Soon discovered when whipping the recipe below, using a lot of ingredients is totally unnecessary. Fresh and less is always best 🙂

I’ll introduce this easy to make gluten free, grain free recipe in 2 parts; the base and filling.         sweet_potato_slices

Sweet potato with vegetables make the base and the base can be made in advance. I bake my bases in batches of 12 and store them in an airtight container in the fridge until needed. They last well for up to 4 days.

Filling can be as simple as a fresh egg, or you can add more vegetables, herbs, spices and other meats with an egg. Prepare your filling on the day you plan to eat it. Experiment with fillings and enjoy!

Base recipe :

  • Med- sized Sweet Potato, peeled & grated (approx. 3/4 cup)
  • 1/2 Med -sized Zucchini, grated (approx. 1/2 cup)
  • 1 Egg
  • 2/3 Cup grated cheese (optional)

Method :

Preheat your oven to 175C (350F) and grease or line 12 -hole muffin trays (or use silicone cups for lining).

Place all ingredients into a bowl and mix well until combined.

Scoop 1 -2 large spoonful’s of mixture into the muffin holes and press down to form a cup shape.

Bake in the oven for approx. 10 minutes, or until the cups are cooked and well formed.

Filling recipe :

  • 1 small egg per sweet potato cup (approx. 2 eggs per person)   Cracked egg istock
  • Optional suggestions – sliced meat, baby spinach, sliced mushroom, capsicum (peppers), red onion, basil, chives & oregano.


Preheat oven to 175C (350F), crack the egg into the sweet potato base cup sitting in the muffin hole and place into the oven for approx. 10 minutes or until the egg white is cooked to your liking. Make as many of these egg cups as you desire to eat on the day.

If you’re adding optional foods to the filling – either place items into the cup before you add the fresh egg, or mix the egg with the ingredients into a bowl (similar to scrambled egg) and pour into the cup before baking.

Once baked, remove from oven and serve immediately with a sprinkle of sea salt for a satisfying, nutritious, balanced start to the day.

Bon appetite and big cheers to your good health x

If you have any questions or comments about this recipe, drop me a line below! And if you know others who’d enjoy this recipe, share, share, share 🙂



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