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Sweet Potato Egg Cups with Feta and Kale

These flavorful egg cups are wrapped in a crispy sweet potato crust, making them the perfect balanced breakfast bite!
Prep Time5 mins
Cook Time35 mins
Cooling Time5 mins
Total Time45 mins
Course: Breakfast
Cuisine: American
Keyword: bite-sized, breakfast muffins, egg bake, grab-and-go
Servings: 6
Calories: 207kcal
Author: Chelsea Jackle, RDN


  • muffin pan


  • cooking spray to coat

Sweet Potato Crust

  • 1 medium sweet potato peeled
  • ¼ cup flour
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tsp garlic powder
  • 1 tsp paprika


  • 8 oz frozen kale thawed according to package instructions
  • 7 large eggs divided
  • 4 oz feta cheese crumbled
  • 1 tsp red pepper flakes


  • Preheat oven to 400° F. Coat muffin tins with cooking spray of choice.
  • Shred the sweet potato with either a grater or food processor, then place in a kitchen towel or piece of cheesecloth and wring out as much water as possible.
  • Mix the shredded sweet potato with flour, salt, pepper, paprika, and garlic. Scoop about 1/4 cup of the sweet potato mixture into each cup of the muffin tin. Use a spoon to gently push some of the filling up the side of each cup and create a little sweet potato nest.
  • Bake until the crusts are golden brown (about 10 minutes). Whisk one of the eggs and brush it all over the crusts. Bake for 5 additional minutes.
  • Mix the thawed frozen kale, 6 eggs, feta cheese, and red pepper flakes to create the filling. Scoop about ¼ cup into each muffin cup. Bake for 20 minutes or until eggs are set.


  • Please note that nutrition facts are an estimate and can vary widely based on amounts and specific types used.
  • These egg cups can be made in bulk and warmed up as leftovers. These egg muffins will stay tasty for up to 4 days in the fridge.


Calories: 207kcal | Carbohydrates: 17g | Protein: 13g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 234mg | Sodium: 722mg | Potassium: 429mg | Fiber: 2g | Sugar: 3g | Vitamin A: 9641IU | Vitamin C: 47mg | Calcium: 198mg | Iron: 2mg