These Sweet Potato Egg Muffins are packed with protein and nutrient-dense veggies. What’s awesome about egg muffins is that they can easily be made ahead for quick and nutritious breakfasts and enjoyed the whole week long. It’s like having for a personal-sized frittata, a traditional Italian dish that is a cross between an omelet and a crustless quiche. You can use any variety of sweet potato you like for this recipe. I used Japanese sweet potatoes because I prefer more starchy and less sweet varieties. These hold together really well, so they can even be eaten as finger food! Reheat or enjoy leftovers cold.
Ham and Sweet Potato Egg Muffins
Nutrivore Score: 326
Ingredients
- 1 tablespoon bacon drippings or lard
- 2 tablespoons olive oil
- 2 cups sweet potato diced
- 3/4 cup green pepper diced
- 3/4 cup red pepper diced
- 1/2 cup yellow onion diced
- 10 ounces ham diced
- 12 eggs
- 3/4 teaspoon salt
- 1/8 teaspoon pepper
Instructions
- Heat a skillet over medium-high heat on the stove-top. Add olive oil, sweet potato, peppers and onion. Saute, stirring frequently, for 8 minutes, until veggies are starting to soften and caramelize. Remove from heat and stir in diced ham.
- Meanwhile thoroughly whisk or blend eggs with salt and pepper.
- Spoon veggie mixture into muffin pan cups, dividing among all 12 cups until they are mostly full.
- Pour blended egg mixture over veggies, dividing among all 12 cups.
- Bake for 20-22 minutes, until set.
- Remove from muffin pan immediately after removing from the oven.
Nutrition
Nutrition Facts
Ham and Sweet Potato Egg Muffins
Amount per Serving
Calories
291
% Daily Value*
Fat
17
g
26
%
Saturated Fat
4
g
25
%
Trans Fat
0.03
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
8
g
Cholesterol
355
mg
118
%
Sodium
1061
mg
46
%
Potassium
363
mg
10
%
Carbohydrates
14
g
5
%
Fiber
2
g
8
%
Sugar
5
g
6
%
Protein
21
g
42
%
Vitamin A
7417
IU
148
%
Vitamin C
41
mg
50
%
Calcium
69
mg
7
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leave a Reply