Sweet Potato Egg Bites are a delicious, protein-packed breakfast or snack made with wholesome ingredients like shredded sweet potato, cheese, bacon, and green onions. These savory bites are easy to prepare and perfect for meal prep, offering a flavorful, healthy option for busy mornings.
Table of Contents
Ingredients
- Sweet Potato: Adds natural sweetness, fiber, and a hearty texture as the base of the egg bites.
- Eggs: Provide protein and help bind the ingredients together for a fluffy bite.
- Cheddar Cheese: Adds sharpness and creaminess, balancing the sweetness of the sweet potato.
- Bacon: Brings savory richness and a crunchy texture to each bite.
- Green Onions: Give a fresh, mild onion flavor and pop of color.
- Red Pepper Flakes: Adds a subtle heat that complements the savory ingredients.
- Garlic & Onion Powder: Enhance the overall flavor with depth and seasoning.
- Salt & Pepper: Essential for seasoning and balancing flavors.
Alternative Ingredients
- Butternut Squash: A sweet, nutty alternative to sweet potato with a similar texture.
- Egg Whites: Lower calorie, high-protein option for a lighter version.
- Feta Cheese: Offers a tangy, salty flavor instead of cheddar.
- Turkey Bacon: Leaner alternative to regular bacon, still adding savory flavor.
- Chives: Milder alternative to green onions, offering a delicate flavor.
- Smoked Paprika: Adds smoky depth instead of heat from red pepper flakes.
- Fresh Garlic & Onion: Use fresh for a bolder, more aromatic flavor.
- Herbs: Try thyme or rosemary for extra earthy notes.
Detailed Steps
Preheat the Oven: Prep everything ahead of time for smooth cooking. Use silicone muffin liners to make cleanup easier.
Cook the Sweet Potato: Spread the sweet potato evenly in the skillet to ensure it browns nicely. Let it cool slightly before adding to the eggs.
Mixing the Ingredients: Whisk the eggs well for a fluffier texture. A splash of milk can make the bites even creamier.
Filling the Muffin Tin: Use a measuring cup (about 1/4 cup) or a spoon to evenly fill the muffin tin. This ensures each bite cooks uniformly.
Baking and Serving: Check a few minutes early to avoid overcooking. Let them cool in the tin for a few minutes for easier removal.
Expert Tips
Crispy Bacon: If you prefer extra crispy bacon in your egg bites, cook the bacon ahead of time in the oven at 400°F for about 15 minutes. This will give you perfectly crispy crumbles without much mess.
Avoid Soggy Bites: Make sure the sweet potato isn’t too wet after cooking by patting it dry with a paper towel. This helps avoid soggy egg bites and keeps the texture just right.
Add Extra Veggies: You can easily sneak in more vegetables, like finely chopped bell peppers or spinach, without changing the texture. Just sauté them lightly before mixing in.
Boost Flavor: For even more flavor, try adding a teaspoon of Dijon mustard or a dash of smoked paprika to the egg mixture. This adds a subtle complexity that pairs well with the bacon and cheese.
Freezing for Later: These egg bites freeze well! After baking, let them cool completely, then freeze individually. When ready to eat, just reheat in the microwave for 30 seconds to a minute.
FAQs
If you need to prep in advance, you can store the mixture in the fridge for up to 24 hours. Just give it a good whisk before pouring it into the muffin tins to ensure the ingredients are well mixed again before baking.
Yes, cooking the sweet potato before mixing it in ensures it softens and caramelizes, which enhances the flavor.
Reheat them in the microwave for about 30-45 seconds or in a preheated oven at 350°F for 5-7 minutes.
The egg bites are done when the tops are set and slightly golden. A toothpick inserted in the center should come out clean.
Yes, you can use frozen shredded sweet potatoes. Just thaw and drain any excess moisture before using them in the recipe.
Serving Suggestions
For a well-rounded meal, serve your Sweet Potato Egg Bites with creamy avocado slices or a refreshing fruit salad. A dollop of Greek yogurt adds protein, while a light salad with mixed greens provides freshness. Whole grain toast adds fiber, and a drizzle of hot sauce or fresh salsa brings extra flavor.
Storage Suggestions
Store cooked Sweet Potato Egg Bites in an airtight container in the fridge for up to 4 days. For longer storage, freeze them individually, and reheat in the microwave or oven when ready to enjoy.
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Sweet Potato Egg Bites
Equipment
Ingredients
- 1 large sweet potato peeled and shredded (about 1 1/2 cups)
- 6 large eggs
- 1/2 cup shredded cheddar cheese (or gouda)
- 1/4 cup cooked bacon crumbled
- 2 green onions sliced
- 1/2 tsp red pepper flakes (adjust to taste)
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- salt and pepper, to taste
Instructions
- Preheat your oven to 375°F (190°C). Grease a muffin tin with cooking spray or oil.
- In a skillet over medium heat, cook the shredded sweet potato for about 5-7 minutes, stirring occasionally, until tender and lightly browned. Remove from heat and let cool slightly.1 large sweet potato
- In a large bowl, whisk together the eggs. Stir in the shredded cheese, crumbled bacon, sliced green onions, red pepper flakes, garlic powder, onion powder, salt, and pepper.6 large eggs, 1/2 cup shredded cheddar cheese, 1/4 cup cooked bacon, 2 green onions, 1/2 tsp red pepper flakes, 1/2 tsp garlic powder, 1/2 tsp onion powder, salt and pepper, to taste
- Fold the cooked sweet potatoes into the egg mixture until well combined.
- Spoon the mixture evenly into the greased muffin tin, filling each cup about 3/4 full.
- Bake for 20-25 minutes, or until the egg bites are set and lightly golden on top. A toothpick inserted into the center should come out clean.
- Allow the egg bites to cool in the tin for a few minutes before removing them. Serve warm or at room temperature.
Notes
- Use silicone liners for easy removal and cleanup.
- Adjust spices to taste for mild or spicy flavors.
- Mix in other veggies like bell peppers or spinach if desired.
- Store cooked bites in the fridge for up to 4 days.
- Freeze individual bites for up to 3 months.
Nutrition
Disclaimer: I am a health and wellness coach with a degree in health science from Arizona State University. However, I am not a doctor or registered dietitian. Any information or advice provided on this website is not intended to replace professional medical advice. Please consult with your healthcare provider before making any dietary or lifestyle changes, especially if you have a medical condition. The information provided on this website is for educational and informational purposes only and should not be taken as professional medical advice or a substitute for it.
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