Baked Sweet Potato & Egg Cups
An easy, diet-friendly meal you can bake as individual cups or one tray; top with mozzarella if you like.
A hearty, nourishing dish that folds grated sweet potato into eggs and oats, then bakes it in small cups until set. It is a practical idea for breakfast or a light lunch, rich in protein and fiber, and it holds up well when made ahead and reheated. The natural sweetness of the potato plays against the bell pepper and oats so every bite feels balanced.
How to Prepare
Whisk together the grated sweet potato, chopped bell pepper, eggs, oats, salt, black pepper, and a little olive oil until well combined.
Pour the mixture into cupcake molds or a baking tray. If you like, sprinkle mozzarella cheese over the top.
Bake on the lower oven rack at 180C (350F) for about 20 minutes, until set and golden.
Serve warm.
Made it? Rate this recipe
Squeeze excess moisture from the grated sweet potato for a firmer set, and use silicone or lined molds so the cups release easily.
Ingredient Swaps
Grated zucchini or carrot can replace the sweet potato for a similar result. Instead of oats, use chickpea flour or breadcrumbs to bind the mixture. The mozzarella can be swapped for cheddar or left out entirely for a lighter version.
Common Questions
Can I make this ahead?
Yes, bake it and keep it in the fridge for up to 3 days, then reheat in the oven or microwave before serving.
How do I know when it is done?
It is ready when the center is set and the top is lightly golden, after about 20 minutes at 180C.
Can I use one dish instead of individual cups?
Yes, pour the mixture into a baking pan and bake, adding a little extra time until the center firms up.
Is this dish vegetarian?
Yes, it is vegetarian, built on eggs and vegetables, and can be made cheese-free if you prefer.
How do I keep it from sticking to the cups?
Brush the cups with a little olive oil or use paper liners to make them easy to remove.
More from the Kitchen
Falafel Tart
How to make Falafel Tart: A creative baked falafel tart made from a chickpea-flour batter with herbs, served with tahini sauce.
Read Recipe
Egg-Stuffed Pepper Bake (Bread Alternative)
A bell pepper filled with egg, mushroom and melty mozzarella, baked until set — a satisfying low-carb alternative to bread.
Read Recipe
Meat Fingers with Caramelised Onion
Juicy seasoned meat fingers topped with caramelised onion and pomegranate molasses, served over creamy mashed potato.
Read Recipe
Lamb Chops with Hummus
How to make Lamb Chops with Hummus: Tender lamb chops seared with black pepper and onions, served over creamy hummus for a rich, satisfying plate.
Read Recipe
Eggplant Rolls with Béchamel
How to make Eggplant Rolls with Béchamel: Eggplant rolls filled with spiced minced meat, draped in béchamel and mozzarella, baked in a light tomato broth.
Read Recipe
Pan-Fried Liver
How to make Pan-Fried Liver: Quickly seared liver with a fresh coriander-garlic-chilli mix, served with a tahini-yogurt sauce. Perfect in a sandwich.
Read Recipe