• Skip to main content
  • Skip to primary sidebar
Everyday Healthy Recipes
menu icon
go to homepage
  • Recipe Index
  • About Me
  • Contact
  • Cookie Policy
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipe Index
    • About Me
    • Contact
    • Cookie Policy
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Breakfast/Brunch

    Sweet Potato Egg Cups with Cauliflower

    April 16, 2018 By Monika Last Updated February 3, 2022 34 Comments

    Jump to Recipe

    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!

    Top down view of sweet potato egg muffins in ceramic pan and on top of cooling rack.

    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.

    Grated sweet potato, cheese and chopped cauliflower in large metal bowl.

    2. Season and beat together the eggs and milk for about a minute.

    6 eggs and milk in large white bowl.

    3. Pour in the vegetable mixture and stir thoroughly.

    Grated sweet potato and chopped cauliflower with egg mixture in large white bowl with spoon.

    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.

    Sweet potato and egg mixture in 6-hole ceramic muffin pan with blue flower pattern.

    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.

    6 sweet potato egg cups in ceramic muffin pan with blue and red flower pattern, with green cloths on either side.

    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 down view of muffins on top of wooden board and cooling rack.

    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!

    Follow me on Facebook, Instagram and Twitter for regular recipe updates! Or you could subscribe to this blog and receive all my latest recipes right into your mailbox!

    Top down view of sweet potato egg muffins in ceramic muffin dish and on top of cooling rack, with green spatula at top.

    Sweet Potato Egg Muffins with Cauliflower

    These delicious sweet potato egg muffins with cauliflower are made using raw vegetables. Packed full of protein they perfect for breakfast, brunch or as a healthy snack anytime!
    No ratings yet
    Print Pin Rate
    Course: Breakfast, Brunch, Snack
    Cuisine: vegetarian
    Prep Time: 15 minutes
    Cook Time: 23 minutes
    Total Time: 38 minutes
    Servings: 10 servings
    Calories: 106kcal
    Author: Monika Dabrowski

    Ingredients

    • 6 large eggs
    • ⅓ cup less 2tsp (70 ml) milk
    • 5.29 ounces (150 g) sweet potato peeled, coarsely grated
    • 4.59 ounces (130 g) cauliflower finely chopped or pulsed for a few seconds until crumbly
    • 1 cup (120 g) cheddar cheese 4.23oz, 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

    Serving: 1serving | Calories: 106kcal | Carbohydrates: 4g | Protein: 7g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 111mg | Sodium: 205mg | Potassium: 147mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2398IU | Vitamin C: 7mg | Calcium: 117mg | Iron: 1mg

    *Nutritional information is automatically generated and should be considered as an estimate.

    **A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.

    Tried this Recipe? Pin it for Later!Mention @Monika8021 or tag #EverydayHealthyRecipes!

     

    « Vegan Caesar Salad Dressing Recipe
    Sweet Potato Mango Mousse (Vegan) »
    1511 shares

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. mary harris

      August 23, 2019 at 3:39 pm

      they do look yummy, but i cant have cheese, so can you use something else, or just leave the cheese out.

      Reply
      • Monika

        August 23, 2019 at 7:59 pm

        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!

        Reply
    2. Le Coin de Mel

      April 26, 2018 at 10:35 am

      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.

      Reply
      • Monika

        April 26, 2018 at 1:05 pm

        Thanks Mel! This really is a super quick and simple recipe!

        Reply
    3. jenny paulin

      April 24, 2018 at 10:06 am

      these look and sound so delicious ,perfect for picnics too x

      Reply
      • Monika

        April 24, 2018 at 10:28 am

        Thanks Jenny!

        Reply
    4. FrugalHausfrau

      April 24, 2018 at 1:50 am

      Delish! I know I've mentioned b4 how much I love your muffin tin! And happy FF, Monika.

      Mollie

      Reply
      • Monika

        April 24, 2018 at 9:16 am

        Thanks Mollie! I don't know what I'd do if that muffin tin broke!

        Reply
    5. Vicki Montague

      April 23, 2018 at 9:52 am

      These sound absolutely yummy!

      Reply
      • Monika

        April 23, 2018 at 11:24 am

        Thank you Vicki!

        Reply
    6. Carlie and Megan

      April 23, 2018 at 4:14 am

      These look perfect for a picnic! Thank you for sharing!

      Reply
      • Monika

        April 23, 2018 at 7:23 am

        Thank you!

        Reply
    7. Kat (The Baking Explorer)

      April 20, 2018 at 5:54 pm

      They sound so yummy! I love everything about them!

      Reply
      • Monika

        April 21, 2018 at 8:10 am

        Thanks Kat!

        Reply
    8. Jhuls

      April 20, 2018 at 2:12 pm

      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!

      Reply
      • Monika

        April 20, 2018 at 2:47 pm

        Thanks Jhuls! It was the first time I've combined these 2 in one dish too! Really happy with the results:) Happy FF!

        Reply
    9. Jacqui

      April 19, 2018 at 12:41 pm

      These do look good. They would be great for a picnic now the weather is finally getting better. Thank you for linking to #CookBlogShare

      Reply
      • Monika

        April 19, 2018 at 1:47 pm

        Thanks Jacqui!

        Reply
    10. nancyc

      April 19, 2018 at 1:49 am

      These look and sound so yummy!

      Reply
      • Monika

        April 19, 2018 at 10:49 am

        Thank you Nancy!

        Reply
    11. Michelle Frank | Flipped-Out Food

      April 18, 2018 at 9:48 pm

      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

      Reply
      • Monika

        April 19, 2018 at 10:50 am

        Thanks Michelle, they are kind of cute, aren't they!

        Reply
    12. Mandy Mazliah

      April 18, 2018 at 1:26 pm

      Love this recipe - perfect for lunch boxes. Have pinned.

      Reply
      • Monika

        April 19, 2018 at 10:51 am

        Thanks Mandy!

        Reply
    13. Balvinder

      April 18, 2018 at 12:01 am

      Such a great healthy breakfast muffin! Love the addition of chopped cauliflower for some extra veg power.

      Reply
      • Monika

        April 19, 2018 at 10:52 am

        Thank you Balvinder, glad you like it!

        Reply
    14. Eb Gargano | Easy Peasy Foodie

      April 17, 2018 at 4:18 pm

      Oh what a lovely idea! They sound utterly delicious - great for a lunchbox or a picnic! Eb x

      Reply
      • Monika

        April 17, 2018 at 5:38 pm

        Thank you! The entire family loved them which rarely happens!

        Reply
    15. applytofaceblog

      April 17, 2018 at 3:34 pm

      Gosh what a clever idea.Will def try these they sound delish.Pinned x

      Reply
      • Monika

        April 17, 2018 at 4:02 pm

        Thank you!

        Reply
    16. Corina Blum

      April 17, 2018 at 1:40 pm

      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!

      Reply
      • Monika

        April 17, 2018 at 4:00 pm

        Thank you and you are welcome! Always happy to join your link party!

        Reply
    17. gohealthy

      April 17, 2018 at 9:56 am

      Hi Monika, delicious looking, easy frittatas! Thanks for sharing!

      Reply
      • Monika

        April 17, 2018 at 9:59 am

        Thank you!

        Reply

    Primary Sidebar

    Hi, I am Monika, welcome to Everyday Healthy Recipes! This blog is all about 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.

    Find out more about me →

    Popular Posts

    • Authentic Polish Potato Dumplings (Kopytka)
    • Spinach & Feta Stuffed Sweet Potatoes
    • Mediterranean Vegetable Stew with Beans
    • Leek and Potato Dumpling Stew (Vegan)

    Polish Recipes

    • Authentic Polish Bigos Stew Recipe
    • 6 Pierogi Recipes Plus Tips for Making Pierogi
    • Polish Stuffed Cabbage Rolls (Golabki) in Tomato Sauce
    • Polish Chicken Noodle Soup (Rosol)

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimer
    • About

    Newsletter

    • Sign Up! for recipe updates

    Contact

    • Contact

    Copyright © 2023 · Everyday Healthy Recipes