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Image of Make-Ahead Kale and Sweet Potato Egg Cups

Make-Ahead Kale and Sweet Potato Egg Cups

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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!
Servings 12 egg cups


  • 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


  • 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.


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.
If you really don't think your child will go for the green, leave it out and double the amount of sweet potato.