Apple and sweet potato egg cups
Say what now? Apple and sweet potatoes combined with eggs? Yes. My egg cup ways are back with a vengeance. I’m currently camped out in northern Virginia for a little while and so I’m really buckling down on my healthy recipes and trying to eat very clean foods when I’m not going crazy visiting friends. Egg cups were a staple breakfast (or even lunch with a side salad) for me in Australia and after perusing some recipes I found this interesting looking one. The ingredients didn’t seem like they would really mesh well together but actually they are amazing. Plus, like all egg cups – it’s totally customizable.
I made this recipe twice within the same week because they went so fast (and also because the first time I forgot to take a pic of the end product and really wanted to blog about it). The first time I added some sautéed kale to the recipe, and the second time I topped each cup with little pieces of broccoli, tomato, and asparagus. The apple in it is actually delicious and although the extra step of grating the sweet potatoes can be a bit annoying, the way it makes it really integrate into the dish is fantastic. Put your own spin on these and make a big batch to share – or even just for yourself, as they keep in the fridge for 3-5 days. The recipe below does make 24 though so halve it if you want just 12. The amounts of add-ins are really just a guide as well – add as much or as little as them as you would like!
Apple and sweet potato egg cups (adapted from Cupcakes and Kale Chips)
Ingredients (this makes 24, so just halve it if you want 12)
- 1 tsp olive oil (or nonstick spray)
- half of a medium onion, chopped
- sea salt (or just normal salt if that is all you have)
- freshly ground black pepper
- 1 lb sweet potatoes, shredded – I used 1 medium one to make half a recipe so adjust accordingly
- 1 medium apple, diced
- pinch of nutmeg (optional)
- Handful of shredded cheese – you can use cheddar, mozzarella, or parmesan – whatever you have in your fridge, or just leave it out entirely
- 12 eggs, lightly beaten – you can do all eggs, but I typically do a mixture of about 6 eggs and about a cup of egg whites (since they come in handy cartons where you can just pour them out). Totally up to you.
- Optional add-ins: broccoli, asparagus, cherry or grape tomatoes, kale
In a large pan, heat the olive oil over medium heat or just spray a pan with non-stick spray. Add the onion and a bit of salt and pepper and sauté until it softens, about 3-5 minutes. Then add the grated sweet potato and cook for a couple minutes more. Finally, add the apple pieces and any other cooked veggies if you’re using them. (For instance, I had some sautéed kale from another recipe that I added in at this point) You don’t need to cook all the veggies though – you can always add a raw broccoli floret or cherry tomato to the top of the egg cup before putting it in the oven.
Preheat the oven to 350 F / 180 c and lightly grease or spray two muffin pans if making the full recipe, or just 1 if making the half recipe. In a large bowl, whisk together the eggs (and egg whites if using), a pinch of salt, and a pinch of nutmeg. Stir in the mixture of goodies from your pan and combine thoroughly with the eggs. At this point you can add a handful of shredded cheese if you want, or you can just sprinkle some cheese on the top once you put it in the muffin pans. Once everything is mixed, divide it evenly among the muffin cups. Sprinkle with more cheese if you want, or top each cup with an artful vegetable piece. Bake for 18-22 minutes, or until the eggs are set and the top is lightly golden brown. These are delicious hot, room temperature, or even cold!
The first time I made them I added some kale as well which I thought was a fantastic addition
Add in all your goodies
And place in the muffin cups to bake
This was my second batch since I of course forgot to take photos of the finished product for the first one. As you can see I topped these with some vegetables as I didn’t have any kale on hand that time to put in the actual mixture
These egg cups re-convinced me that these should be a staple of my breakfasts. They are a great source of protein and once you make a batch of them it’s so easy to grab them on the go for several days afterward. They are also a great snack to reach for mid afternoon that will fill you up and is actually healthy. Certainly better than my typical habit of reaching for cookies…
One year ago: Best blueberry muffins