Egg Cups in a Muffin Tin are the most perfect grab-and-go breakfast! With sweet potato hash and protein-packed eggs, this is an easy meal prep breakfast that’s both light and satisfying.

close up photo of sweet potato hash baked egg cups with fresh fruit

When Maddie was first born, a friend of mine brought over some Prosciutto Egg Cups. They were absolutely delicious and super filling, and since then, I’ve been all about Egg Cups in a Muffin Tin and the many, many different ways to make them. This version is made with sweet potatoes and they’re much easier than the prosciutto version. All you do is grate the sweet potatoes, place them in a muffin tin, bake until the potatoes are crispy, then crack in an egg and bake again. Voila!

Why These Egg Cups Are the Best Way to Start Your Day

These little egg cups are about to become your new favorite breakfast! Here’s why I love them and why I think you will too.

Packed with protein. Each egg cup is 129 calories with a whooping 7 grams of protein!
Meal-prep friendly. Prep your egg cups in a muffin tin and stash them in the fridge for when you need a quick heat-and-eat breakfast.
Simple ingredients. Aside from the eggs and sweet potatoes, you just need some pantry herbs and spices to put these together.
So delicious. Even though these are simple, they are full of flavor thanks to the sweet potatoes and perfectly seasoned eggs!

sweet potato hash baked egg cups in a muffin tin before being removed

What You’ll Need

The ingredient list for these egg cups is short and sweet! Scroll down to the recipe card to find the ingredient quantities and recipe instructions.

Sweet potatoes – You’ll need to grate the sweet potatoes, either with a box grater or use your food processor.
Dried herbs and spices – Smoked paprika, thyme, garlic powder, salt, and pepper.
Eggs – You’ll need a whole carton of eggs.
Chives – I garnish with fresh chives, but if you’re making these for meal prep or freezing, you can skip this.

process photos of sweet potato hash baked egg cups being made

How to Make Baked Egg Cups in a Muffin Tin

Here’s what you’ll need to do to make these sweet potato egg cups.

Season the sweet potatoes. Toss the grated sweet potatoes with smoked paprika, thyme, and salt.
Prepare the muffin tin. Spray with cooking spray and press the sweet potato mixture into each well to form crusts.
Bake. Bake the crusts for 10 minutes at 375°F.
Add the eggs. Crack one egg into each sweet potato crust.
Season and bake. Sprinkle with garlic powder and pepper, then bake 10 minutes for runny yolks or 13 minutes for more set yolks.
Remove and garnish. Loosen the edges with a knife, lift out, and sprinkle with chives.

close up photo of sweet potato hash baked egg cups

Variation Ideas

These egg cups are highly customizable! Here are a few ideas to get you started.

Add cheese. A sprinkle of shredded cheddar, mozzarella, or feta on top adds a little extra protein!
Make them with veggies. Add a layer of sautéed spinach, mushrooms, or bell peppers to the crust before cracking in the eggs.
Use different herbs. Swap out thyme for Italian seasoning, rosemary, or even herbes de Provence.
Kick up the heat. Drizzle with hot sauce before serving.
Use regular potatoes. Swap the sweet potatoes for Russet potatoes.

overhead photo of sweet potato hash baked egg cups

Serving Suggestions

I love eating these egg cups topped with homemade salsa and avocado, with fresh berries on the side. You could also serve them with something sweet like Protein Chocolate Pancakes or a Strawberry Muffin.

How to Store Baked Egg Cups

Refrigerator: Let the baked egg cups cool. Store in an air tight container for up to one week in the refrigerator.
Freezer: Once cooled, place baked egg cups in a freezer-safe storage bag. Store in the freezer for up to 3 months.
To reheat: Warm in microwave for 60 seconds.

a yolk being cracked in sweet potato hash baked egg cups

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