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Curried Sweet Potato-Spinach Egg Muffin Cups

March 22, 2017 By Patricia 46 Comments

Whether you’re looking for something filling for breakfast, lunch, or dinner, these Curried Sweet Potato-Spinach Egg Muffin Cups are the way to go. They’re easy to make, and you can freeze them to enjoy later.

Curried Sweet Potato-Spinach Egg Muffin Cups are perfect for any meal. They're so east to make, too!

Is it really almost time to go from sweaters to swimsuits? I can’t deny it, and I’m one who needs to be a bit more restrained when it comes to my meals and snacking.

Prepping meals in advance can contribute to good eating habits, it can help you save money, and it can even help reduce food waste, but I’m really not that great at putting it into practice.

Curried Sweet Potato-Spinach Egg Muffin Cups are perfect for any meal of the day. They'll disappear quickly!

I’m trying to be better at it, and one dish that I can count on is Curried Sweet Potato-Spinach Egg Muffin Cups. These little egg cups are perfect as both on-the-go bites, or as something that you can make and freeze for later.

Of course you could actually sit down and eat them after you make them, you could pack them up as part of your lunch, or you could even serve them for brunch.

Curried Sweet Potato-Spinach Egg Muffin Cups are a fun addition to any meal. You'll love the flavors!

These cups are filled with goodies like sweet potatoes and spinach, and seasoned with curry. I love the flavor combo, and these cups are hearty, too. The sweet potato helps keep those 10 a.m. hunger pangs quiet!

Breakfast, lunch, dinner, or dessert, sweet potatoes are a favorite of mine, and I cook with them often. If you like the sweet potato-spinach pairing, try my sweet potato and spinach galette. It’s really easy to make and it’s such a pretty dish, too.

When dessert time rolls around, you can enjoy sweet potatoes then, too. My apple-sweet potato pastry braids are super-delicious! You could wait for the fall holidays to make them, but apple season is just around the corner, so you won’t have to wait long to enjoy them!

Curried Sweet Potato-Spinach Egg Muffin Cups are fun for any meal. They're filling and flavorful!

But let’s get back to these egg muffin cups. They’re sort of like a crustless quiche. And let me tell you, they couldn’t be easier to make. A little chopping, a little whisking, and a little pouring the batter into a muffin tin to bake. That’s it!

I used my favorite silicon muffin cups to line the muffin tin when I made these, but if you don’t have them, just lightly coat your tin with a bit of non-stick cooking spray.

Change up the ingredients if you prefer to use different veggies. I think mushrooms would be perfect in these cups, or bell peppers, or broccoli… the list is long.

Curried Sweet Potato-Spinach Egg Muffin Cups are fun to make and serve! Perfect as a grab-and-go dish!

When I made these, I kept half in the fridge for breakfast during the week, and froze the rest to pop out and microwave for those times when my planning isn’t up to par.

I hope you give Curried Sweet Potato-Spinach Egg Muffin Cups a try. They’re delicious — and filling — any time of day or night.

Curried Sweet Potato-Spinach Egg Muffin Cups are easy to make! These goodies are gluten free, and vegetarian, too.


 

Nutrition

Calories

130 cal

Fat

9 g

Carbs

3 g

Protein

10 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
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Patricia Conte/Grab a Plate

Yields 12

Curried Sweet Potato-Spinach Egg Muffin Cups
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Ingredients

  • 2 tablespoons olive oil
  • 1-1/4 sweet potato, diced small
  • 1/4 yellow onion, diced
  • 8 eggs, beaten
  • 1/4 cup milk
  • 1 cup packed fresh spinach leaves, chopped
  • 1/4 cup shredded mozzarella cheese
  • 3/4 teaspoon dried curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4-1/2 teaspoon red pepper flakes
  • Non-stick cooking spray

Instructions

  1. Preheat the oven to 325 degrees F. Add the lines to the tin if using. Otherwise, lightly coat the wells of the muffin tin with nonstick cooking spray and set aside.
  2. Add the oil to a skillet over medium-high heat. When hot, add the sweet potato and onion. Cook for 4-5 minutes, or until softened.
  3. Add the eggs and milk to a large bowl and whisk to combine. Add the curry powder, salt, black pepper, and red pepper flakes. Whisk again to combine.
  4. Fold in the spinach, cheese, and onion-sweet potato mixture. Mix to combine.
  5. Divide the mixture evenly between the muffin wells, filling almost to the top.
  6. Bake for 22-25 minutes or until the egg cups are firm to the touch.
  7. Cool for several minutes before removing from the tin and serving.
  8. If freezing, allow the egg cups to cool completely then store in sealable freezer bags.

Notes

You can easily change the veggies you add to these egg muffin cups! Choose the ones you like best!

7.8.1.2
141
https://www.azgrabaplate.com/curried-sweet-potato-spinach-egg-muffin-cups/

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Filed Under: Breakfast, Dinner, Gluten Free, Lunch, Recipes, Snacks, Vegetarian Tagged With: egg cups, egg muffin cups, eggs, gluten free, plan ahead meals, vegetarian

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Comments

  1. Sheri says

    March 22, 2017 at 2:40 pm

    I love this! The colours, presentation and the fact that it is healthy is a plus point. I have not seen this recipe anywhere before and will definitely be trying this!
    Reply
    • Patricia says

      March 22, 2017 at 8:49 pm

      Hi Sheri! Thanks so much for your kind words! I hope you like these little cups!
      Reply
  2. Lenny says

    March 22, 2017 at 2:43 pm

    I do love to prepare meals ahead of the week! It saves me money and time for preparation. Thinking of everyday meal is one of the hard task of all homemakers. This recipe looks pretty and delicious! I wish I could make one some time! :)
    Reply
    • Patricia says

      March 22, 2017 at 8:48 pm

      Thanks so much, Lenny! You're right - prepping ahead is so helpful! I hope you're able to try these sometime!
      Reply
  3. Olubukonla says

    March 22, 2017 at 3:03 pm

    This looks really yummy. I am most impressed with the innovative way in which you used the muffin wells. I am definitely going to try this. Great post.
    Reply
    • Patricia says

      March 22, 2017 at 8:48 pm

      Thanks so much, Olubukonla! I hope you try them, and enjoy!
      Reply
  4. Poonam says

    March 22, 2017 at 3:06 pm

    I love all of these ingredients! I know curry is not everyones favorite but I love it! I can't wait to try these.
    Reply
    • Patricia says

      March 22, 2017 at 8:47 pm

      Hi, Poonam! That's true, and fortunately, these little cups are easily customizable! I could see leaving out the curry (which I also love!) and maybe adding fresh herbs instead! Thanks so much!
      Reply
  5. Shashi at Savory Spin says

    March 22, 2017 at 3:06 pm

    I struggle with meal prep too - especially when it comes to breakfast dishes so these muffins are just what I need! Delicious and even perfect for a weekend brunch!
    Reply
    • Patricia says

      March 22, 2017 at 8:46 pm

      Yes! Breakfast prep-ahead is hardest for me, too! Thanks so much, Shashi!
      Reply
  6. Janel E. Berchielli says

    March 22, 2017 at 3:39 pm

    I love that this recipe is so colorful and naturally gluten-free .
    Reply
    • Patricia says

      March 22, 2017 at 8:46 pm

      Thanks Janel!
      Reply
  7. Leah says

    March 22, 2017 at 3:51 pm

    What a great breakfast, snack, lunch...lets just sum it up meal on the go!! May have to make these for myself!
    Reply
    • Patricia says

      March 22, 2017 at 8:45 pm

      Thanks, Leah! So true -- anytime is a good time for these! Hope you do, and enjoy them!
      Reply
  8. Michel Roy says

    March 22, 2017 at 3:54 pm

    I love this idea! I'll be sharing with my fitness group.
    Reply
    • Patricia says

      March 22, 2017 at 8:45 pm

      Thanks so much, Michel! Hope you all enjoy them!
      Reply
  9. Taylor Kiser says

    March 22, 2017 at 4:11 pm

    Oh these do look delicious! And they really are perfect any time of the day! Most of all, I like that they are portable, so they are great for a grab and go meal if necessary!
    Reply
    • Patricia says

      March 22, 2017 at 8:44 pm

      I feel like pretty much every morning is a grab-and-go morning for me! Thanks, Taylor!
      Reply
  10. Yana says

    March 22, 2017 at 5:02 pm

    Your recipes look beyond delishios as always!
    Reply
    • Patricia says

      March 22, 2017 at 8:44 pm

      Thanks so much, Yana! I appreciate your kind words! :)
      Reply
  11. Chelf says

    March 22, 2017 at 5:49 pm

    Meal preping once a week is so important to stay on track with your diet, save time and stop wasting food as well. These look amazing, I'm a vegan though and I'm already thinking about recreating these with chickpeas and flaxseed eggs. Thank you for the inspo!
    Reply
    • Patricia says

      March 22, 2017 at 8:43 pm

      Hi Chelf! You are sooooo right! Thanks for your kind words - hope you can easily recreate them (and you've inspired me to try the vegan option)!
      Reply
  12. Rachel Li says

    March 22, 2017 at 7:15 pm

    OMG they look sooooo good!! I wanna try one now!
    Reply
    • Patricia says

      March 22, 2017 at 8:42 pm

      Thanks, Rachel! You could have one now, and save some for later ;)
      Reply
  13. allie says

    March 23, 2017 at 12:05 am

    Hi Patricia- love your sweet potato and spinach pairing here, Delicious and filling. I'm working on prepping ahead more too, saves time and helps me make better choices when things get crazy busy. Which is like, often!
    Reply
    • Patricia says

      March 24, 2017 at 7:24 pm

      It makes such a big difference, I know. I need to improve :) This is a step in that direction! Thanks, Allie!
      Reply
  14. Felicia says

    March 23, 2017 at 12:06 am

    What an interesting combination of flavors! Curry is not traditionally made with sweet potatoes but it definitely sounds like a tasty alternative now. I can't wait to try this recipe!
    Reply
    • Patricia says

      March 24, 2017 at 7:23 pm

      Thanks, Felicia! Hope you give this a try - I'm loving the combo of ingredients!
      Reply
  15. Michelle says

    March 23, 2017 at 12:16 am

    These look absolutely beautiful! Job well done! Will be adding to my list of recipes.
    Reply
    • Patricia says

      March 24, 2017 at 7:23 pm

      Thanks, Michelle! Hope you enjoy them like I do!
      Reply
  16. Cathy M says

    March 23, 2017 at 1:20 am

    Mmmm this recipe looks divine!! I'm actually drooling a little bit lol! Totally saving this to try--cheers!
    Reply
    • Patricia says

      March 24, 2017 at 7:22 pm

      Lol! Thanks so much, Cathy! Hope you like it -- keep me posted!
      Reply
  17. Whitney @ Pretty Meets Practical says

    March 23, 2017 at 1:52 am

    These look fantastic - and easy to make! Can't wait to try them!
    Reply
    • Patricia says

      March 24, 2017 at 7:22 pm

      Thanks, Whitney! Hope you love them!
      Reply
  18. ellie says

    March 23, 2017 at 1:44 pm

    these type of recipes always look so good! I find them on pinterest and they are perfect for a great, healthy breakfast on the go, that actually keeps you going until lunch! Ellie www.scotchandstilettos.com
    Reply
    • Patricia says

      March 24, 2017 at 7:22 pm

      For sure, Ellie! Thanks for stopping by!
      Reply
  19. andrea says

    March 23, 2017 at 2:09 pm

    I love curry but never thought to use it in a breakfast meal. I am so adding this to my next week meal plan
    Reply
    • Patricia says

      March 24, 2017 at 7:21 pm

      Great burst of flavor! Thanks, Andrea! Hope you like them!
      Reply
  20. anne @onedeterminedlife says

    March 23, 2017 at 6:57 pm

    These look so yummy!
    Reply
    • Patricia says

      March 24, 2017 at 7:21 pm

      Thanks, Anne!
      Reply
  21. Stephanie Bills says

    March 24, 2017 at 2:19 am

    These sounds super delicious! I love egg muffins for breakfast and will have to give this a try next time I make a batch.
    Reply
    • Patricia says

      March 24, 2017 at 7:20 pm

      Thanks, Stephanie! Hope you enjoy them!
      Reply
  22. Nina says

    March 24, 2017 at 10:58 am

    I love the idea of muffins that are good for you. They look like they can be paired with all sorts of meals.
    Reply
    • Patricia says

      March 24, 2017 at 7:20 pm

      Yes, for sure! Thanks for stopping by, Nina!
      Reply
  23. Catherine says

    March 24, 2017 at 4:32 pm

    Dear Patricia, these look and sound delicious...perfect for Spring brunches! I love how easy they are too! xo, Catherine
    Reply
    • Patricia says

      March 24, 2017 at 7:19 pm

      Yes, and more yes! Thanks so much, Catherine!
      Reply

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I'm Patricia

Welcome to Grab a Plate!

Growing up surrounded by my Italian family it was always, "grab a plate" whenever anyone came to visit. Food was always a celebration, even everyday meals, and I like it that way. I try to make each meal memorable with my recipes for mainly meatless, mostly healthy, and easy-to-make dishes (with sweet treats in between).

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