Healthy Sweet Potato Egg Cups with Cauliflower

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

Equipment you’ll need for making sweet potato eggs cups

• Kitchen scales/measuring cup
• 2 large bowls
• Electric mixer and spoon
• Muffin pan

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.

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

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3. Pour in the vegetable mixture and stir thoroughly.

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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.

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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.

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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 for making sweet potato egg cups

• 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.

More savoury muffin recipes

• Leek and Cornmeal Muffins
• Beetroot Cornmeal Muffins with Green Olives

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

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!

Prep Time15 mins

Cook Time23 mins

Total Time38 mins

Course: Breakfast, Brunch, Snack

Cuisine: International

Keyword: egg muffins

Servings: 10 servings

Calories: 106kcal

Author: Monika Dabrowski

Ingredients

• 6 large eggs
• 70 ml semi-skimmed milk (2.47 oz) low fat
• 150 g sweet potato (1.13 cups) peeled, coarsely grated
• 130 g cauliflower (1.3 cups) finely chopped or blitzed for a few seconds until crumbly
• 120 g cheddar cheese (1.06 cups) 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

Metric - US Customary

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

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

RECIPE LINK PARTIES

I am bringing this sweet potato egg muffins recipe to #CookBlogShare.  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.  I am also bringing these healthy egg muffins to Recipe ReDux.