How To Make Sweet Potato Hash Egg Muffin Cups
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Easy, Healthy, and Protein-Packed Breakfast You Can Meal Prep in Minutes!
Are your mornings chaotic? Do you find yourself skipping breakfast or grabbing something unhealthy on the go? If that sounds like you, I’ve got your back with this wholesome, easy-to-make, and absolutely delicious recipe: Sweet Potato Hash Egg Muffin Cups.
These little bites are not just gluten-free, dairy-free, and low-carb, but they’re also super satisfying. Whether you’re into clean eating, keto, paleo, or just want a better breakfast routine, this one’s for you.
Why You’ll Love These Sweet Potato Hash Egg Muffin Cups
• Meal Prep Friendly: Make a batch on Sunday and enjoy all week.
• Nutrient-Dense: Packed with vitamins, fiber, and protein.
• Customizable: Use your favorite veggies, meats, or cheeses.
• Kid-Approved: Even picky eaters love them!
Ingredients You’ll Need
For the Hash Base:
• 2 medium sweet potatoes (peeled & shredded)
• 1 tbsp olive oil or avocado oil
• ½ tsp garlic powder
• ½ tsp smoked paprika
• Salt & pepper to taste
For the Egg Mixture:
• 6 large eggs
• ¼ cup almond milk (or any milk of choice)
• ½ cup chopped spinach
• ¼ cup red bell pepper (diced)
• ¼ cup onion (finely chopped)
• Optional: cooked turkey bacon, sausage, or shredded cheese
Are your mornings chaotic? Do you find yourself skipping breakfast or grabbing something unhealthy on the go? If that sounds like you, I’ve got your back with this wholesome, easy-to-make, and absolutely delicious recipe: Sweet Potato Hash Egg Muffin Cups.
These little bites are not just gluten-free, dairy-free, and low-carb, but they’re also super satisfying. Whether you’re into clean eating, keto, paleo, or just want a better breakfast routine, this one’s for you.
Why You’ll Love These Sweet Potato Hash Egg Muffin Cups
• Meal Prep Friendly: Make a batch on Sunday and enjoy all week.
• Nutrient-Dense: Packed with vitamins, fiber, and protein.
• Customizable: Use your favorite veggies, meats, or cheeses.
• Kid-Approved: Even picky eaters love them!
Ingredients You’ll Need
For the Hash Base:
• 2 medium sweet potatoes (peeled & shredded)
• 1 tbsp olive oil or avocado oil
• ½ tsp garlic powder
• ½ tsp smoked paprika
• Salt & pepper to taste
For the Egg Mixture:
• 6 large eggs
• ¼ cup almond milk (or any milk of choice)
• ½ cup chopped spinach
• ¼ cup red bell pepper (diced)
• ¼ cup onion (finely chopped)
• Optional: cooked turkey bacon, sausage, or shredded cheese
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Step-by-Step Instructions
1. Preheat & Prep
Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin with non-stick spray or use silicone liners for easy cleanup.
2. Make the Sweet Potato Hash
In a bowl, toss the shredded sweet potatoes with oil, garlic powder, paprika, salt, and pepper. Divide evenly among the muffin cups and press down to form a small nest.
Tip: Bake the hash base for 10 minutes first to help them crisp up a bit before adding eggs.
3. Whisk the Eggs
In another bowl, whisk eggs and milk. Add in chopped spinach, bell pepper, onion, and any add-ins you like.
4. Assemble & Bake
Pour the egg mixture into each sweet potato cup, filling about ¾ of the way. Bake for 18–22 minutes or until the eggs are set.
5. Let Cool & Store
Allow them to cool before removing from the muffin tin. Store in an airtight container in the fridge for up to 5 days, or freeze for up to a month.
Pro Tips to Make It Perfect
• Don’t skip the pre-bake for the sweet potato hash – it adds the perfect crisp.
• Use silicone muffin cups for effortless removal.
• Add a little cheese on top before baking for extra flavor.
• Want more protein? Add cooked turkey sausage or ground chicken to the mix.
Variations to Try
• Southwest Style: Add black beans, corn, jalapeños, and cheddar.
• Italian-Inspired: Try basil, sun-dried tomatoes, and mozzarella.
• Veggie Lover’s: Load up with zucchini, mushrooms, and kale.
Step-by-Step Instructions
1. Preheat & Prep
Preheat your oven to 375°F (190°C). Grease a 12-cup muffin tin with non-stick spray or use silicone liners for easy cleanup.
2. Make the Sweet Potato Hash
In a bowl, toss the shredded sweet potatoes with oil, garlic powder, paprika, salt, and pepper. Divide evenly among the muffin cups and press down to form a small nest.
Tip: Bake the hash base for 10 minutes first to help them crisp up a bit before adding eggs.
3. Whisk the Eggs
In another bowl, whisk eggs and milk. Add in chopped spinach, bell pepper, onion, and any add-ins you like.
4. Assemble & Bake
Pour the egg mixture into each sweet potato cup, filling about ¾ of the way. Bake for 18–22 minutes or until the eggs are set.
5. Let Cool & Store
Allow them to cool before removing from the muffin tin. Store in an airtight container in the fridge for up to 5 days, or freeze for up to a month.
Pro Tips to Make It Perfect
• Don’t skip the pre-bake for the sweet potato hash – it adds the perfect crisp.
• Use silicone muffin cups for effortless removal.
• Add a little cheese on top before baking for extra flavor.
• Want more protein? Add cooked turkey sausage or ground chicken to the mix.
Variations to Try
• Southwest Style: Add black beans, corn, jalapeños, and cheddar.
• Italian-Inspired: Try basil, sun-dried tomatoes, and mozzarella.
• Veggie Lover’s: Load up with zucchini, mushrooms, and kale.
Why Sweet Potato Hash Egg Muffins Are a Game-Changer
Let’s be real. Breakfast should never be boring, rushed, or unhealthy. These muffin cups are your solution to busy mornings. They're portable, nutritious, and totally customizable.
You can make them ahead of time, freeze them, and reheat in just a minute. No more excuses to skip breakfast. Plus, they taste so good, you’ll actually look forward to waking up!
Final Thoughts
If you’ve been searching for an easy, healthy breakfast recipe that actually fits into your routine — this is it. Whether you're trying to eat clean, lose weight, or just nourish your body, these Sweet Potato Hash Egg Muffin Cups are a total win.
Try them, love them, and don’t forget to share!
Tag me on Pinterest or Instagram with your creations — I love seeing how you make these your own.
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