Sweet potato egg cups with cauliflower are packed full of protein and veggie goodness. Low in fat, they are made using raw vegetables. Perfect for breakfast, brunch or as a healthy snack anytime!
These simple sweet potato egg cups with cauliflower tick so many boxes for me. They are nutritious, easy to make and super tasty!
There is not one but two vegetables in this frittata muffin recipe. I used raw sweet potato as well as cauliflower in these muffins.
Using raw ingredients saves time as they don't need much prepping. It also prevents the vegetables from becoming too soft after 20 minutes in the oven. They are cooked but retain a lovely texture. There is no need to cook, boil or broil anything! So all you need to do is a bit of grating and chopping and then simply combining all the ingredients!
Another egg cups recipe I made using raw vegetables are Asparagus Halloumi Potato Muffin Frittatas
How to make sweet potato egg cups: step-by-step
1.Preheat the oven to 190 C. Once you have grated the sweet potato and chopped the cauliflower combine these with 3 quarters of the grated cheese and set aside.
2. Season and beat together the eggs and milk for about a minute.
3. Pour in the vegetable mixture and stir thoroughly.
4. Spoon the mixture into the muffin pan. Sprinkle the remaining cheese over the muffins and bake in the centre of the oven for 23 minutes.
5. Remove from the oven and leave in the pan for 5 minutes, then run a spatula around each egg cup and transfer to a rack or plate.
Healthy cauliflower egg cups - frittata muffins
By definition oven baked frittata muffins are healthier than traditional frittatas, prepared in a frying pan.
These healthy sweet potato cauliflower egg cups are low in fat as they are baked rather than fried. You will only need a little bit of oil (about a teaspoon) for greasing the muffin tin. Or use cooking spray instead if you prefer.
These cauliflower breakfast cups are brimming with nutritious ingredients. They are full of healthy protein, veggie goodness and above all, lots of delicious flavour!
Last but not least, they make a fantastic healthy snack or picnic food idea. In addition to being a great breakfast/brunch option.
Have I mentioned they are gluten free too?
You might also like these nutritious, simple cauliflower muffins, which are also made using raw cauliflower.
Top tips and FAQs
- Either chop the cauliflower or blitz briefly in a blender until crumbly.
- Add fresh chives or other herbs, bacon bits or leftover sausage chunks if you like.
- Use a non-dairy milk to make these egg cups dairy free.
- Storing: Once cooled refrigerate for up to 2 days.
- Freezing: place in an airtight container and freeze for up to 3 months. Defrost and reheat in a microwave. Enjoy these cauliflower egg cups either hot or cold.
You might also like
Check out also this collection of 18 healthy, easy vegetable breakfast recipes!
Keep in touch!
If you make these vegetable egg cups I'd love to know how they turned out for you. Let me know in the comments below, thanks!
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Sweet Potato Egg Muffins with Cauliflower
Ingredients
- 6 large eggs
- 70 ml semi-skimmed milk low fat
- 150 g sweet potato peeled, coarsely grated
- 130 g cauliflower finely chopped or blitzed for a few seconds until crumbly
- 120 g cheddar cheese coarsely grated
- 1/3 teaspoon fine sea salt and pepper to taste
- Non-stick spray or a bit of oil for greasing the muffin pan about 1 teaspoon
Instructions
- Preheat the oven to 375 F/ 190 C/ gas mark 5. Grease your muffin pan and set aside.
- Combine the grated sweet potato, cauliflower and 2/3 of the cheese. Set aside.
- In a large bowl combine the eggs and milk, season and beat together for about a minute. Pour in the vegetable mixture and stir well to combine. Spoon equal amounts of the mixture into the muffin pan (you should have 10 muffins), sprinkle the remaining cheese over the top of each muffin and bake in the centre of the oven for 23 minutes.
- Remove from the oven, leave in the pan for 5 minutes then take the muffins out (I used a spatula to do that) and serve immediately or place on a cooling rack for a few minutes before serving. These egg cups can be enjoyed cold too.
Notes
- Either chop the cauliflower or blitz briefly in a blender until crumbly.
- Add fresh chives or other herbs, bacon bits or leftover sausage chunks if you like.
- Use a non-dairy milk to make these egg cups dairy free.
- Storing: Once cooled refrigerate for up to 2 days.
- Freezing: place in an airtight container and freeze for up to 3 months. Defrost and reheat in a microwave. Enjoy these cauliflower egg cups either hot or cold.
Nutrition
*Nutritional information is automatically generated and should be considered as an estimate.
Hi, I am Monika, welcome to Everyday Healthy Recipes! This blog is all about creatively simple recipes with a healthy twist, old classics with a modern take, and an occasional Polish dish thrown into the mix - all easy to make, healthy and delicious, perfect for everyday cooking. 
they do look yummy, but i cant have cheese, so can you use something else, or just leave the cheese out.
Thank you for getting in touch! The answer is - I don't know how they would turn out without the cheese. They might be a little smaller and perhaps less fluffy, but this is just a guess. If you can have fromage frais or sour cream try adding a bit of that instead. I wish I could be more helpful but I just haven't made these without the cheese. If you do make them I'd love to know how they turned out, thanks!
They look absolutely delicious, Monika! I love a Fritata and the fact you're grating and chopping the veg finely enough so it doesn't have to be cooked beforehand is a brilliant way to save time! Anything that simplifies cooking is always welcome, and they would be perfect for lunchboxes! Thanks for joining in with #FreeFromFridays.
Thanks Mel! This really is a super quick and simple recipe!
these look and sound so delicious ,perfect for picnics too x
Thanks Jenny!
Delish! I know I've mentioned b4 how much I love your muffin tin! And happy FF, Monika.
Mollie
Thanks Mollie! I don't know what I'd do if that muffin tin broke!
These sound absolutely yummy!
Thank you Vicki!
These look perfect for a picnic! Thank you for sharing!
Thank you!
They sound so yummy! I love everything about them!
Thanks Kat!
I don’t think I have combined cauliflower and sweet potatoes before in one dish!! These are so good, Monika! Lovely to prepare ahead of time, too. Thanks for sharing at Fiesta Friday party!
Thanks Jhuls! It was the first time I've combined these 2 in one dish too! Really happy with the results:) Happy FF!
These do look good. They would be great for a picnic now the weather is finally getting better. Thank you for linking to #CookBlogShare
Thanks Jacqui!
These look and sound so yummy!
Thank you Nancy!
What a great way to get veggies into your breakfast or snack! These little muffin frittatas are so cute—I can't wait to give them a go! #cookblogshare
Thanks Michelle, they are kind of cute, aren't they!
Love this recipe - perfect for lunch boxes. Have pinned.
Thanks Mandy!
Such a great healthy breakfast muffin! Love the addition of chopped cauliflower for some extra veg power.
Thank you Balvinder, glad you like it!
Oh what a lovely idea! They sound utterly delicious - great for a lunchbox or a picnic! Eb x
Thank you! The entire family loved them which rarely happens!
Gosh what a clever idea.Will def try these they sound delish.Pinned x
Thank you!
These sound delicious! I love how easy they are and I think it's great that the vegetables will still have a little bite to them. Thanks so much for sharing with #CookOnceEatTwice!
Thank you and you are welcome! Always happy to join your link party!
Hi Monika, delicious looking, easy frittatas! Thanks for sharing!
Thank you!