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Curried Sweetpotato Egg Muffin Cups

Curried Sweetpotato Egg Muffin Cups are a flavorful, protein-packed breakfast or snack made with eggs, mashed sweetpotatoes, and warm spices like curry and cumin. Mixed with fresh vegetables and herbs, these baked egg cups are light, savory, and perfect for meal prep or on-the-go mornings.
Created by a registered dietitian for NCSPC Recipe Contest with the Academy of Nutrition and Dietetics
Prep Time15 minutes
Cook Time20 minutes
Course: Appetizer, Beverage, Breads, Side Dish
Cuisine: American, Indian
Keyword: appetizer, breads, curry, easy recipe, eggs, healthy, RD approved, sweet potato
Servings: 12
Calories: 64kcal

Ingredients

  • 6 eggs
  • 2 garlic cloves finely chopped
  • 1 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 cups mashed sweetpotato
  • 1/2 cup diced red bell pepper
  • 1/4 cup fresh cilantro chopped
  • 1/4 cup scallions chopped
  • 1/4 cup finely grated Parmesan or Cheddar cheese optional

Instructions

  • Preheat oven to 375° Coat a 12-cup muffin pan with cooking spray and set aside.
  • Whisk eggs, garlic, curry powder, cumin, salt and pepper in large mixing bowl until light and fluffy. Add the mashed sweetpotato and stir until mixed thoroughly. Fold in the red pepper, cilantro, scallions, and cheese if using.
  • Divide the egg mixture evenly between the prepared muffin cups.
  • Bake for 20 minutes, or until eggs are set. Let cool for 10 minutes. Unmold and serve.

Notes

Number of servings (yield): 12 muffins 
Note: Grated parmesan cheese was used in nutrition label calculation
Nutrition Facts
Curried Sweetpotato Egg Muffin Cups
Serving Size
 
1
Amount per Serving
Calories
64
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Cholesterol
 
84
mg
28
%
Sodium
 
173
mg
8
%
Potassium
 
135
mg
4
%
Carbohydrates
 
6
g
2
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
4
g
8
%
Vitamin A
 
3522
IU
70
%
Vitamin C
 
9
mg
11
%
Calcium
 
47
mg
5
%
Iron
 
1
mg
6
%
Net Carbohydrates
 
5
g
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1 | Calories: 64kcal | Carbohydrates: 6g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 84mg | Sodium: 173mg | Potassium: 135mg | Fiber: 1g | Sugar: 1g | Vitamin A: 3522IU | Vitamin C: 9mg | Calcium: 47mg | Iron: 1mg | Net Carbohydrates: 5g