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5 from 3 votes

Breakfast Prep Baked Egg Cups

These healthy baked egg cups make the perfect breakfast meal prep for when you are rushing out the door but still want your protein-packed nutrient dense meal. They also make a great snack as well! And they're paleo and whole30 friendly!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Breakfast, meal prep
Cuisine: Dairy-free, Gluten-free, Paleo
Servings: 12
Author: Lexi


For Sweet Potato Crust:

  • 1 medium sweet potato
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • Option 1: Sunny Side Up with Bacon
  • 12 eggs
  • 5 pieces bacon cooked and crumbled
  • salt and pepper
  • Option 2: Veggie Omelet
  • 10 eggs
  • 1/2 cup diced red pepper
  • 1/2 cup diced onion
  • 1/2 cup diced tomato
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic powder


  • Preheat oven to 350ºF and grease muffin tins very well.
  • Grate sweet potato using cheese grater or food processor.
  • In a bowl mix together sweet potato, oil, salt and pepper. Line the bottom of your muffin tins with the sweet potato mixture. Bake for 20 minutes then remove muffin tins.
  • For Sunny Side up: Crack egg into the muffin tins, sprinkle with bacon and a pinch of salt and pepper.
  • For Veggie Omelet: Scramble eggs in a bowl together with veggies, salt, pepper and garlic powder, and add to divide into muffin tins.
  • Bake for 20-22 minutes or until eggs are set.
  • Remove and serve hot or let cool completely before  store in air-tight container in refrigerator for 3-4 days, or the freezer for up to 1 month.


Calories: 124kcal | Carbohydrates: 3.9g | Protein: 9g | Fat: 8.1g | Saturated Fat: 2.5g | Cholesterol: 172mg | Sodium: 260mg | Fiber: 0.8g | Sugar: 1.2g