These delicious sweet potato egg cups with cauliflower are made using raw vegetables. Packed full of protein and veggie goodness they are perfect for breakfast, brunch or as a healthy snack anytime. Preparation takes minutes!
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.
Why this recipe works
Using raw ingredients saves time. 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!
Sweet potato egg cups ingredients
In addition to the sweet potato and cauliflower these breakfast egg cups contain eggs, milk, cheese for more flavour and simple seasoning.
Step-by-step recipe instructions
1.Preheat the oven to 375 F/190 C/gas mark 5. Once you have grated the sweet potato and chopped the cauliflower combine these with ⅔ 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.
Serving suggestions
These sweet potato egg muffins can be served warm or cold, for breakfast, brunch or as a snack. They also make a great lunchbox/picnic idea. You can enjoy them simply on their own or with a bit of ketchup, sriracha sauce or yogurt/cream cheese.
Optional extras
These sweet potato breakfast muffins are extremely versatile and you can add lots of extra ingredients into the batter without worrying the recipe won't work. For example you can add fresh chives or finely chopped scallions (green onions), bacon bits or leftover cooked sausage chunks/chorizo into the egg mixture.
You can also spice them up with cayenne or chili pepper, or add a dash of sweet paprika, ⅓ teaspoon of dried oregano or thyme.
Top tips
- Either chop the cauliflower or pulse briefly in a blender until crumbly.
- Make it dairy free: use any plant-based milk.
- Storing: Once cooled place in an airtight container and refrigerate for up to 2 days.
- Freezing: Place in an airtight container with a piece of parchment paper separating each egg cup so they don't stick to one another and freeze for up to 3 months. Defrost and reheat in a microwave.
- Enjoy these sweet potato egg cups either hot or cold.
Can I prepare the sweet potato ahead
I don't recommend it. Once peeled and grated the sweet potato can become discolored, dry and wilted if you don't use it immediately (even if you keep it refrigerated) so it's best to prepare it when you are ready to make the recipe.
You might also like
- Healthy Breakfast Egg Muffins (Vegetarian)
- Savoury Cornmeal Muffins with Sweet Corn
- Quinoa Egg Muffins with Spinach
Check out also this collection of 18 healthy, easy vegetable breakfast recipes!
Keep in touch!
If you make these sweet potato 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 pulsed for a few seconds until crumbly
- 120 g cheddar cheese coarsely grated
- ⅓ 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 ⅔ 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 either serve immediately or place on a cooling rack for a few minutes before serving. Serve warm or cold.
Notes
- Either chop the cauliflower or pulse briefly in a blender until crumbly.
- Make it dairy free: use any plant-based milk.
- Optional extras: add fresh chives or finely chopped scallions (green onions), bacon bits or leftover cooked sausage chunks/chorizo into the egg mixture. You can also spice these egg cups up with cayenne or chili pepper, or add a dash of sweet paprika, ⅓ teaspoon of dried oregano or thyme.
- Storing: Once cooled place in an airtight container and refrigerate for up to 2 days.
- Freezing: Place in an airtight container with a piece of parchment paper separating each egg cup so they don't stick to one another and freeze for up to 3 months. Defrost and reheat in a microwave.
- Enjoy these cauliflower egg cups either hot or cold, with a bit of ketchup, sriracha sauce or yogurt/cream cheese.
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!