Make-Ahead Kale and Sweet Potato Egg Cups
Your answer to a quick, easy, healthy breakfast, Make-Ahead Kale and Sweet Potato Egg Cups are packed with veggies and protein, all wrapped in one portable little package!
I don’t know where I would be without make-ahead breakfast options. Getting three people ready for school and work and punctually out of the house each morning seems to be a great challenge for our family.
We’d all do better if school and work began at 10:00 am. Seriously.
Skipping breakfast just isn’t an option for us, though. I need sustenance to get through my morning workout and never ending list of work to-dos, and skipping breakfast certainly isn’t an option for Elle.
She turns into a crazy person when her blood sugar gets too low. A lesson we have learned the hard way.
Nearly all the breakfast recipes I share here on Real Food Whole Life are make-ahead friendly, and since these Rainbow Egg Cups are a reader favorite I thought we should add another variation to the rotation.
And, since I love the kale & sweet potato combo so much in Slow Cooker Chicken, Kale & Sweet Potato Stew I thought the combo would work really well in egg cups. That’s just how my brain works. #alwaysthinkingaboutfood
I love the sweetness the sweet potatoes lend to this recipe, and the egg cups are the perfect way to sneak some green into your morning routine.
The only downside is I’ve noticed the sweet potatoes have a tendency to stick to the bottom of the pan during step 2. If this happens to you, just do your best to scrape off the bits. A tablespoon of water may also help steam things off.
These egg cups will last a few days in the fridge, so you have a couple options in terms of reheating. You can, obviously, eat them cold, or allow to come to room temperature.
This is how I roll most days, to tell you the truth. You can also warm them gently in a toaster oven or in the microwave for 30 seconds to a minute. The choice is yours. Now, let’s make some egg cups!
RECIPE & KID-FRIENDLY ADAPTATIONS
1 | Invite your child into the kitchen to assist with preparation. She can crack and whisk the eggs, stir the mixture together, and place the liners in the muffin tin. Helping with the prep may entice her to eat the final product, despite the kale.
2 | If you really don’t think your child will go for the green, leave it out and double the amount of sweet potato.
THIS RECIPE IS . . .
Naturally Gluten-Free, Dairy-Free, Vegetarian, Sugar-Free, and Paleo Friendly
Make-Ahead Kale and Sweet Potato Egg Cups
Ingredients
- 2 tablespoons olive oil
- 1 bunch Lacinato, Dinosaur kale, stems removed and very thinly sliced (about 2 cups)
- 1 large sweet potato, grated (about 2 cups)
- ½ teaspoon salt, divided
- 12 large eggs
Instructions
- Preheat the oven to 350 degrees.
- Heat the olive oil over medium heat in a large pan. Add the kale and cook for 5 minutes, stirring occasionally.
- Add the sweet potatoes, sprinkle with ¼ teaspoon salt, and cook for 10 minutes, or until the sweet potatoes are softened, stirring occasionally. Set aside and allow to cool. They may stick a bit, so just do your best to scrape the bits from the bottom of the pan.
- In a large bowl, whisk together the eggs and ¼ teaspoon salt. Add the cooked, cooled sweet potato and kale mixture, stirring until well combined.
- Pour the egg mixture into a 12-cup muffin tin (I like to use silicone liners to avoid sticking), dividing the mixture evenly between the cups. The mixture should come to near the top of each cup.
- Bake for 20-25 minutes, or until puffed and cooked through.
- Remove from the oven and allow to cool. Serve warm or refrigerate in a tightly sealed container for up to 4 days.
- Alternatively, place the cooled cups on a baking sheet in the freezer. Allow to freeze completely, then place in a zip-top bag or tightly sealed container for up to a month.
These look fantastic! What are the nutritional values for this recipe?
Hi Christine, I don’t provide nutritional values for my recipes. Feel free to enter the ingredients and serving size into any online calculator if you like!
What’s the best way to prepare after freezing? Do you take them out of freezer the night before and put in fridge?
Alexa, exactly! I find an overnight in the fridge defrosts them nicely. 🙂
How come this recipe requires 12 eggs, but your Make Ahead Rainbow Egg Cups only requires 8 and they are both for 12 servings?
It has to do with the amount of space the cooked veggies take up. The kale and sweet potato cook down more than the onions and peppers, thus requiring more eggs. If you prefer to use fewer eggs for this recipe, that’s fine. Just don’t fill each muffin cup as far and you should still be able to get 12 servings.
Hi Robyn, thank you so much for your recipes! I just wanted to let you know that I tried to print this one out to add to my recipe folder but the "print this recipe" button links to a different page.
Ranee, thanks for letting me know. It should work now! 🙂
I have made this recipe several times now and it’s a hit with my 3yo and my husband. I usually add 1/2cup of cheese. It’s much faster to just bake it in a casserole dish, then cut, freeze, and bag. Thank you!
Paula, great tip on the casserole dish, and love that you customized it to make it your own!