Sweet potato egg cups are an easy, fun breakfast idea for kids. These kid-friendly mini egg frittatas are packed with sweet potatoes, spinach, and cheese. Gluten-free.
If you’re looking for a simple yet tasty breakfast that’s packed with nutrition, you’ve gotta try these sweet potato egg cups. They are so good, kids don’t even realize they are eating spinach at breakfast! Crazy right?!
These sweet potato breakfast muffins are such a fun way to encourage kids to get more vegetables. Looking for even more recipes that incorporate veggies? Check out Baked Veggie Nuggets and our Veggie Mac and Cheese Recipe.
Get started by gathering the equipment and ingredients and then following the step-by-step instructions. A printable recipe card is available below for kids to follow along!
Equipment
- muffin tin
- mixing bowl with spout
- whisk
- measuring cups and spoons
- non-stick cooking spray
Pro Tip: Check the label on the non-stick cooking spray before purchasing to ensure it is gluten-free.
Ingredients
- 1 small sweet potato shredded or spiralized
- 10 large eggs
- 3/4 cup sharp cheddar cheese shredded and divided
- 1/2 cup spinach chopped
- 1/2 cup skim milk
- 1/2 tsp. ground mustard
- 1/2 tsp. garlic powder
- 1/2 tsp. onion powder
- 1/2 tsp. salt
- 1/4 tsp. pepper
Pro Tip: Check the label on shredded cheese to ensure it is gluten-free as some brands include gluten containing ingredients such as flour to prevent clumping.
How To Make
Preheat oven to 375 degrees then prepare muffin tin by spraying with the non-stick spray.
Divide sweet potatoes and bake
Shred the sweet potatoes using a cheese shredder or by pressing through the shredding blade of a food processor. If you want to save on time, purchasing pre-shredded sweet potatoes in the produce section at your grocery store is a great option.
Divide shredded sweet potato evenly between 12 muffin cups then bake for 10 minutes. Once baked, remove from the oven.
Add spinach and cheese
Top the baked sweet potatoes with spinach and cheese, by dividing them equally on top of the potatoes.
Combine eggs and spices
In a mixing bowl with a spout, whisk eggs, milk, and spices. Then, pour the egg mixture on top of baked sweet potatoes, spinach, and cheese in the muffin tin.
Bake 20-25 minutes or until eggs are set.
Serve or freeze
Serve hot or cool then freeze for a delicious grab-and-go breakfast option.
FAQ
Additional add-in ideas include chopped or mashed avocado, fresh mozzarella chunks, chopped peppers, or diced green chilies.
Yes, as the eggs cook, steam will fill the inside of the muffin as part of the cooking process. As the eggs cool, the steam is released resulting in a deflated top.
Egg cups can be stored in the fridge for up to 3 days or in the freezer for up to 3 months. If freezing, place a Printable Freezer Meal Label on the outside of your plastic bag or container as an easy way to keep track of the use by date.
Frittata
You can easily change these egg cups into a delicious frittata recipe for kids by baking the egg mixture in a pie pan or baking pan rather than a muffin tin.
Bake at 375°F for 30-40 minutes or until the eggs are set.
More Egg Recipes
- Hash Brown Egg Cups
- Egg and Cheese McMuffin
- Kid Friendly Egg Salad Recipe
- Hard-Boiled Egg Recipe Ideas
- Kid Friendly Egg in a Hole
- Homemade Boil In the Bag Omelets
- Breakfast Burrito
CKC Features both Gluten-Free Guidance and Kids Cooking Instructions: If you’re new to eating gluten-free we understand it’s overwhelming trying to figure out which foods may contain gluten and which ones don’t. All of our gluten-free recipes marked with this symbol ✅ represent foods that need to be checked for gluten or cross-contamination.
The ⭐️ symbol in the recipe below denotes the steps in which kid cooks may need a helper (depending on age). If there is no ⭐️ symbol, that step (or recipe) doesn’t require a helper.
Sweet Potato Egg Cups
Equipment
- non-stick cooking spray (check for gluten-free)
Ingredients
- 1 small sweet potato shredded or spiralized
- 10 large eggs
- 3/4 cup sharp cheddar cheese, shredded and divided ✅
- 1/2 cup spinach chopped
- 1/2 cup skim milk
- 1/2 tsp. ground mustard ✅
- 1/2 tsp. garlic powder ✅
- 1/2 tsp. onion powder ✅
- 1/2 tsp. salt
- 1/4 tsp. pepper
Instructions
- Preheat oven and prep pan. Preheat oven to 375 degrees. Prepare muffin tin with non-stick spray.
- ⭐️Divide sweet potatoes and bake. Divide shredded sweet potato evenly between 12 muffin cups. Bake for 10 minutes, then remove from the oven.1 small sweet potato
- ⭐️Add spinach and cheese. Top the baked sweet potatoes with spinach and cheese, divided equally on top of the potatoes.3/4 cup sharp cheddar cheese, shredded and divided, 1/2 cup spinach
- ⭐️Combine eggs and spices. In a mixing bowl with a spout, whisk eggs, milk, and spices. Pour egg mixture on top of baked sweet potatoes, spinach, and cheese in the muffin tin. Bake 20-25 minutes or until eggs are set.10 large eggs, 1/2 cup skim milk, 1/2 tsp. ground mustard, 1/2 tsp. garlic powder, 1/2 tsp. onion powder, 1/2 tsp. salt, 1/4 tsp. pepper
- Serve or freeze. Serve hot or cool then freeze for grab and go breakfasts.
Notes
Tips
- Egg cups can be stored in the fridge for up to 3 days or in the freezer for up to 3 months. If freezing, place a Printable Freezer Meal Label on the outside of your plastic bag or container as an easy way to keep track of the use by date.
- Additional add-in ideas include chopped or mashed avocado, fresh mozzarella chunks, chopped peppers, or diced green chilies.
- Muffins will deflate as they cool.
- Check ingredient labels of the shredded cheese and non-stick cooking spray to ensure both are gluten-free.
Nutrition
If you enjoyed these recipes make sure to leave a comment and a star rating below!
Then follow us on social media and tag #createkidsclub if you make the recipe. We love seeing what you come up with!
Jessica @ Nutritioulicious says
I love egg muffins for breakfast (that’s what we call these in my house!). They’re so great for those rushed mornings – always have a batch in the freezer. Can’t wait to try your version with sweet potatoes!
Jodi Danen says
Thanks Jessica! It is so handy to grab and reheat.
Arzo Travels says
OMG, this looks so delicious 🙂 As a vegetarian this is food I´d like to eat, though I am trying to reduce all animal products I am sure I could find a way to make it as tasty as it looks.
Jodi Danen says
Thanks Arzo! I hope you give it a try, super easy to make and tasty to eat:)
Deborah @ Confessions of a mother runner says
The sweet potato egg combo is one of my go to breakfasts yum! Maybe you will join my Meatless Monday linkup sometime too?!
Jodi Danen says
It works surprisingly well, doesn’t it Deborah? I will check out your Meatless Monday linkup and blog. I, too, am a runner:)
Deborah @ Confessions of a mother runner says
So glad that you joined!
shernell says
I’m vegan but I can totally veganize it. Thanks for sharing.
Jodi Danen says
I hope you enjoy it as much as I did, Shernell!
Create Kids Club says
For sure!
Hil says
This looks delicious! We eat a lot of eggs in my house and my family would love these.
You should come link up at our Bloggers Spotlight party, we pin everything to our group board and have two separate link-ups, one for posts and one devoted to pins so you get even more exposure!
http://www.raisingfairiesandknights.com/category/bloggers-spotlight/
Jodi Danen says
Thanks Hil! I will check out your link as well.
GiGi Eats says
I love little gobblers like this!!!! So easy 🙂
Jodi Danen says
They are so easy, Gigi! I love that I can just reheat from the freezer for a quick, healthy, breakfast:)
Tania @ The Cook's Pyjamas says
I love sweet potato and eggs paired together. What is the best way to reheat these?
Jodi Danen says
I had never tried this combo before. It sure it tasty! This morning I reheated 2 frozen mini fritattas in the microwave for 1 min 25 sec. This was the perfect amount of time in my microwave. I hope you enjoy, Tania:)
Mary says
These look delicious!
C Daugherty says
I enjoy this new breakfast recipe a great deal. Due to food alergies I substituted almond cheese for cheddar and almond milk for the skim. The first time I made it I followed the recipe (apart from allergy substitutions) and it came out great. The next time I used collard leaves. It was a little thicker, but still very, very good! This freezes well too. I’m not fond of how it sticks to the muffin cup liners and haven’t found a solution there. It does stick less if warmed up not too much.
Create Kids Club says
I’m thrilled to hear you enjoy the recipe! I love keeping these in the freezer as well, makes a tasty, quick breakfast! I agree on the sticking – I have found just spraying a muffin tin with non-stick spray seems to be the best way to go.