These sweet potato egg muffins 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 muffins with cauliflower tick so many boxes for me. They are nutritious, easy to make and super tasty!
First of all, there is not one but two vegetables in this frittata muffin recipe. I used raw sweet potato as well as cauliflower in these muffins.
Sweet potato egg muffins using raw vegetables
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!
How to make sweet potato egg muffins with cauliflower
Once you have grated the sweet potato and chopped the cauliflower combine these with most of the grated cheese and set aside. Season and beat together the eggs and milk, then pour in the vegetable mixture. Stir thoroughly and spoon the batter into the muffin pan. Then sprinkle the remaining cheese over the muffins and bake in the centre of the oven for 25 minutes.
You might also like these nutritious, simple cauliflower muffins, which are also made using raw cauliflower.
Healthy frittata muffins
By definition oven baked frittata muffins are healthier than traditional frittatas, prepared in a frying pan.
These healthy mini frittatas 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 frittata muffins are brimming with nutritious ingredients. They are full of healthy protein, veggie goodness and above all, lots of delicious flavour!
Last but not least, these sweet potato mini frittatas 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?
Enjoy these cauliflower egg muffins either hot or cold. To reheat simply pop in the microwave for 20 seconds!
More savoury muffin recipes
If you like this recipe you may also like these Asparagus Halloumi Potato Muffin Frittatas I made a while ago. They are equally easy to make and perfect for this time of year when asparagus is at its most delicious seasonal best! Have you tried my Leek and Cornmeal Muffins? And for a seriously savoury muffin recipe check out these Beetroot Cornmeal Muffins with Green Olives.
Check out also this collection of 18 healthy, easy vegetable breakfast recipes!
I’d love to know if you’ve made this recipe so drop me a comment below or tag me on Facebook or Instagram! Thanks!
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 a 10-hole muffin tin 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 25 minutes.
- Remove from the oven, leave in the tin 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.
Pin Sweet Potato Egg Muffins with Cauliflower!
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RECIPE LINK PARTIES
I am also bringing this sweet potato egg muffins recipe to #CookBlogShare, hosted by Recipes Made Easy. Also sharing with Cook Once Eat Twice, Recipe of the Week, Free From Fridays. Fiesta Friday, co-hosted by Mollie @ The Frugal Hausfrau and Jhuls @ The Not So Creative Cook.
Recipe ReDux
I am bringing these healthy egg muffins to Recipe ReDux. This month’s theme is picnic recipe ideas. Do visit the linky and check out all the delicious recipes shared by other bloggers. I am sure you’ll find something you like!
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. 
Le Coin de Mel says
April 26, 2018 at 10:35 amThey 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.
Monika says
April 26, 2018 at 1:05 pmThanks Mel! This really is a super quick and simple recipe!
jenny paulin says
April 24, 2018 at 10:06 amthese look and sound so delicious ,perfect for picnics too x
Monika says
April 24, 2018 at 10:28 amThanks Jenny!
FrugalHausfrau says
April 24, 2018 at 1:50 amDelish! I know I’ve mentioned b4 how much I love your muffin tin! And happy FF, Monika.
Mollie
Monika says
April 24, 2018 at 9:16 amThanks Mollie! I don’t know what I’d do if that muffin tin broke!
Vicki Montague says
April 23, 2018 at 9:52 amThese sound absolutely yummy!
Monika says
April 23, 2018 at 11:24 amThank you Vicki!
Carlie and Megan says
April 23, 2018 at 4:14 amThese look perfect for a picnic! Thank you for sharing!
Monika says
April 23, 2018 at 7:23 amThank you!
Kat (The Baking Explorer) says
April 20, 2018 at 5:54 pmThey sound so yummy! I love everything about them!
Monika says
April 21, 2018 at 8:10 amThanks Kat!
Jhuls says
April 20, 2018 at 2:12 pmI 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!
Monika says
April 20, 2018 at 2:47 pmThanks Jhuls! It was the first time I’ve combined these 2 in one dish too! Really happy with the results:) Happy FF!
Jacqui says
April 19, 2018 at 12:41 pmThese do look good. They would be great for a picnic now the weather is finally getting better. Thank you for linking to #CookBlogShare
Monika says
April 19, 2018 at 1:47 pmThanks Jacqui!
nancyc says
April 19, 2018 at 1:49 amThese look and sound so yummy!
Monika says
April 19, 2018 at 10:49 amThank you Nancy!
Michelle Frank | Flipped-Out Food says
April 18, 2018 at 9:48 pmWhat 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
Monika says
April 19, 2018 at 10:50 amThanks Michelle, they are kind of cute, aren’t they!
Mandy Mazliah says
April 18, 2018 at 1:26 pmLove this recipe – perfect for lunch boxes. Have pinned.
Monika says
April 19, 2018 at 10:51 amThanks Mandy!
Balvinder says
April 18, 2018 at 12:01 amSuch a great healthy breakfast muffin! Love the addition of chopped cauliflower for some extra veg power.
Monika says
April 19, 2018 at 10:52 amThank you Balvinder, glad you like it!
Eb Gargano | Easy Peasy Foodie says
April 17, 2018 at 4:18 pmOh what a lovely idea! They sound utterly delicious – great for a lunchbox or a picnic! Eb x
Monika says
April 17, 2018 at 5:38 pmThank you! The entire family loved them which rarely happens!
applytofaceblog says
April 17, 2018 at 3:34 pmGosh what a clever idea.Will def try these they sound delish.Pinned x
Monika says
April 17, 2018 at 4:02 pmThank you!
Corina Blum says
April 17, 2018 at 1:40 pmThese 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!
Monika says
April 17, 2018 at 4:00 pmThank you and you are welcome! Always happy to join your link party!
gohealthy says
April 17, 2018 at 9:56 amHi Monika, delicious looking, easy frittatas! Thanks for sharing!
Monika says
April 17, 2018 at 9:59 amThank you!