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Baked Sweet Potato and Egg Cups

Baked Sweet Potato and Egg Cups

  • Author: Eric
  • Total Time: 40 minutes
  • Yield: 6 cups 1x
  • Diet: Gluten Free

Description

Wholesome and flavorful Baked Sweet Potato and Egg Cups combine the natural sweetness of sweet potatoes with savory smoked turkey bacon and creamy plant-based cheese to create a quick, nutritious, and satisfying breakfast. Easy to prepare and customizable, these golden cups offer a perfect balance of complex carbs, protein, and healthy fats, ideal for busy mornings or meal prepping.

Ingredients

Scale

Main Ingredients

  • 2 medium sweet potatoes, peeled and finely grated
  • 6 large eggs
  • 4 slices smoked turkey bacon, chopped
  • 1/2 cup plant-based cheese, shredded
  • 1/4 cup onion, diced
  • 2 cloves garlic, minced
  • 1 cup fresh spinach or kale, chopped (optional)
  • 1 tablespoon vegetarian Worcestershire sauce (natural)
  • 1 teaspoon natural gelling agent
  • Salt and pepper (natural flavoring), to taste
  • 1 tablespoon olive oil

Instructions

  1. Prepare the Sweet Potatoes: Preheat your oven to 375°F (190°C). Peel and finely grate the sweet potatoes, then squeeze out any excess moisture using a clean kitchen towel to ensure the cups become crisp.
  2. Cook the Smoked Turkey Bacon and Veggies: In a skillet, heat the olive oil over medium heat. Add the chopped smoked turkey bacon and sauté until slightly crispy. Stir in the diced onions and minced garlic, cooking until fragrant. Add the spinach or kale just until wilted, then remove from heat.
  3. Mix the Sweet Potato Base: In a large bowl, combine the grated sweet potatoes with the cooked turkey bacon and vegetable mixture, shredded plant-based cheese, vegetarian Worcestershire sauce (natural), a pinch of salt and pepper, and the natural gelling agent. Mix well to bind all ingredients together.
  4. Fill Muffin Cups and Add Eggs: Lightly grease a muffin tin with olive oil. Press the sweet potato mixture firmly into each cup, creating a small well in the center. Crack an egg into each well, or use beaten eggs for fluffier cups.
  5. Bake Until Perfect: Place the muffin tin in the oven and bake for approximately 20-25 minutes, or until the edges are golden and the eggs are set but tender. Cooking time may vary depending on cup size and desired egg doneness.

Notes

  • Drain Sweet Potatoes Well: Removing as much moisture as possible prevents soggy cups.
  • Use Fresh Eggs: Fresh eggs create a better texture and appearance when baked.
  • Don’t Overfill Cups: Ensures even cooking and easy removal from the muffin tin.
  • Test for Doneness: Insert a toothpick to check the sweet potato is tender and eggs are fully cooked.
  • Let Rest Before Removing: Allow cups to cool briefly to maintain their structure.
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Appetizers
  • Method: Baking
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup
  • Calories: 180 kcal
  • Sugar: 3 g
  • Sodium: 220 mg
  • Fat: 10 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 7 g
  • Trans Fat: 0 g
  • Carbohydrates: 15 g
  • Fiber: 3 g
  • Protein: 9 g
  • Cholesterol: 185 mg

Keywords: sweet potato, egg cups, baked breakfast, plant-based cheese, smoked turkey bacon, nutritious breakfast, gluten free

Find it online: https://smartmealsguide.com/baked-sweet-potato-and-egg-cups/