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Sweet Potato Egg Cups

Full of Protein and vegetables. Great as an after workout recovery meal, quick breakfast, after school snack or vegetarian dinner when paired with a salad. Versatile recipe just change the veggies you add into the base egg mixture. I have even just added frozen broccoli florets and shredded cheddar when in a pinch.


1 bag (8 ounces) frozen chopped spinach 

1 tablespoon canola oil

1 medium yellow onion, diced 

1/2 teaspoon salt

1 medium sweet potato, peeled and grated 

8 large eggs 

1/3 cup sour cream or plain yogurt

1/2 cup crumbled soft goat cheese

1/3 cup chopped sun-dried tomatoes

2 teaspoons fresh thyme

1/2 teaspoon chili flakes

1/4 teaspoon black pepper


Place the frozen spinach into a colander to thaw and then squeeze out as much liquid as possible. Preheat the oven to 375°F. Heat the oil in a large skillet over medium heat. Add the onion and salt and cook for 4 minutes, stirring occasionally, or until softened. Add the sweet potato and heat until the potato is tender, about 3 minutes. In a mixing bowl, whisk together the eggs and sour cream or yogurt. Stir in the goat cheese, if using, sun-dried tomatoes, thyme, chili flakes, and black pepper. Stir in the thawed spinach and sweet potato mixture. Divide the egg mixture among 12 standard-sized, silicon or greased metal muffin cups and bake for 20 minutes or until the eggs are set.


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