Crispy Sweet Potato Egg Cups Shredded Nests with Baked Eggs

Q: Can I make these ahead of time and what’s the best way to store and reheat them?

Yes — for best results par-bake the nests, cool, then refrigerate in an airtight container for up to 3 days; add eggs and finish baking when you want to eat. You can freeze fully cooled nests (without eggs) for up to 2 months — thaw in the fridge overnight, re-crisp briefly in a 375°F/190°C oven, then add eggs and bake. Reheat finished cups in a 350°F/175°C oven for 8–10 minutes or microwave briefly (30–90 seconds) if you’re short on time, though the oven keeps them crisper.

Q: How do I adapt the recipe for gluten‑free, dairy‑free or lower‑carb diets?

For gluten‑free use almond flour or cornstarch instead of all‑purpose flour; almond flour also keeps the nests tender. Omit cheese or use a plant‑based shredded cheese for dairy‑free; to lower carbs, swap grated cauliflower (well‑dried) for some or all of the sweet potato, and reduce cheese/bacon to cut fat and sodium. If you need an eggless version, use a chickpea‑flour scramble or firm tofu with seasoning as the filling, though texture and bake times will differ.

Q: How long should I bake the eggs in the cups for runny, jammy, or fully set yolks?

After par‑baking the nests at 425°F (220°C), crack one egg into each and finish baking about 8–9 minutes for set whites and runny yolks, 10–12 minutes for jammy yolks, or 13–14 minutes for fully set yolks. Use visual cues — whites should be opaque and set; glossy yolks are runny/jammy, matte yolks are firm — and note that fully set eggs reach roughly 160–165°F (71–74°C). Cracking eggs into a ramekin first makes it easier to distribute them evenly and avoid broken yolks.

Sweet Potato Egg Cups My Crispy MakeAhead Brunch Favorite

By Fia MartinezSeptember 21, 2025Updated: September 20, 2025

3.00 (1 Ratings)

Table of Contents

Quick Hook

Sweet Potato Egg Cups are my weekend obsession. Ever wanted a crunchy base with a gooey yolk?
Sweet, slightly caramelized potato meets a runny egg.

That sweet-savory contrast is the unique selling point.

I first made these after a lazy Sunday brunch. Honestly, the first batch collapsed. I learned to squeeze the moisture out. Now they pop out perfect every time.

Brief Overview

This idea borrows from baked-egg traditions and breakfast hash. You can taste both comfort and cleverness in each bite.
Difficulty is Easy Medium .

Prep is 15 minutes . Cook time is 35 40 minutes . Total time is 50 55 minutes .
Makes 6 cups.

Serve two per person for brunch. They work great as a gluten-free brunch egg cups option.

Main Benefits

Top nutrition perk: sweet potatoes pack vitamins and fiber. One medium sweet potato gives over 100% of daily vitamin A.

Pairing it with eggs adds protein.
These are perfect for a make-ahead breakfast with sweet potato . Bake, chill, reheat.

Morning chaos solved.
They also adapt to dietary ideas like a Lectin Free Breakfast or Easy Lectin Free Meals , if you skip certain add-ins.

Fans of Lectin Free Foods Dr Gundry will appreciate the swap options.

What makes this recipe special? The crisp edges and soft center. Think baked sweet potato egg nests or cheesy sweet potato egg muffins .

I love the texture contrast.
If you like shredding veg, try this Shredded sweet potato cups recipe twist. Throw in scallions, cheese, or bacon.

Or keep it simple and lectin-friendly.

Little practical note: removing moisture is the single most important technique. Press firmly into the tin. Par-bake so eggs don’t make it soggy.

Those tricks gave me consistent cups after many trial runs.

Ready to build your nests? Next up: the ingredient list and exact steps.

Did you know a single medium sweet potato can deliver over 400% of the daily vitamin A? That little fact always hooks folks.

I make these for a quick Sweet Potato Breakfast fix. They’re my go-to for weekend brunches.

Main Ingredients

For the sweet potato nests:

2 medium sweet potatoes (about 18 22 oz / 500 625 g total) , peeled and shredded.
1 large egg (for binding).
2 tablespoons all-purpose flour (16 g) or almond flour for GF.
1 tablespoon olive oil (15 ml) , plus extra for greasing.
1/2 teaspoon fine sea salt (3 g) .
1/4 teaspoon freshly ground black pepper (0.5 g) .
1/2 teaspoon smoked paprika (1 g) , optional.

Filling and toppings:

6 large eggs (one per cup).
1/2 cup shredded cheddar or Gruyère (56 g) , optional.
2 scallions, thinly sliced.
2 slices cooked bacon, chopped (about 30 g), optional.
Small handful baby spinach, chopped, optional.
Fresh herbs for garnish.

Quality tips:

Sweet potatoes: firm, smooth skin, no soft spots.
Eggs: free range or fresh from a farmer.
Cheese: go sharp for flavor. It melts better.

Seasoning Notes

Essential combos: smoked paprika plus scallions. Salt and pepper finish. Add a pinch of cumin for warmth. Flavor enhancers: a dash of hot sauce.

Fresh herbs cut richness. Lemon zest brightens. Quick subs: almond flour for gluten-free. Use ground flax (1½ tbsp + 4½ tbsp water) as binder.

Paprika swaps with mild chili powder.

Equipment Needed

Essential tools only:

Standard 12-cup muffin tin or silicone.
Box grater or food processor grating disc.
Large bowl and clean kitchen towel.
Measuring cups and spoons.
Spatula and small spoon.

Household alternatives:

Use a fork to press nests if needed.
A tea towel works instead of cheesecloth.
Ramekins fit if you lack a muffin tin.

I won’t lie. Squeezing out moisture stressed me the first few tries. Honestly, that step makes or breaks the crunch.

These are great as a make-ahead breakfast with sweet potato. They tick boxes for gluten-free brunch egg cups and easy lectin free meals.

Try them as cheesy sweet potato egg muffins. You’ll love the crunch and the gooey yolk. Which variation do you want next?

Cooking Method

Oh my gosh, these Sweet Potato Egg Cups changed my brunch life. A medium sweet potato delivers over 400% of your daily Vitamin A.

That fact made me love them more. This is a friendly, practical method. It works for a Sweet Potato Breakfast or a quick gluten-free brunch egg cups option.

Prep Steps

Get your mise en place. Shred two medium sweet potatoes. Crack eggs into small ramekins. Measure flour and oil.

Time saving tip. Use a food processor for shredding. Line the muffin tin while you squeeze moisture.

Safety reminder. Eggs must reach safe temperature. Cook until whites are set. Avoid undercooked eggs for kids or elderly. For fully set yolks aim for 160 165° F / 71 74° C .

Handle the hot tin carefully.

step-by-step Process

Preheat oven to 425° F ( 220° C) and grease the tin.
Shred potatoes and squeeze dry in a towel. Firmly remove excess water.
Mix shredded potato, 1 egg, 2 tbsp flour, oil, salt, and pepper. Add scallion whites.
Press 1/3 1/2 cup into each muffin well, shaping nests. Compact tightly.
Par-bake at 425° F ( 220° C) for 22– 28 minutes . Look for browned edges and dryness.
Crack one egg into each nest. Add cheese and bacon if using.
Bake 8– 14 minutes to desired doneness. For runny yolks bake 8– 9 minutes . For jammy yolks bake 10 12 minutes . For fully set yolks bake 13 14 minutes .

Visual cues matter. Nests should be golden and firm. Egg whites must be opaque and set. Yolk gloss indicates runny or jammy. Matte yolks mean fully set.

Pro Tips

Technique one. Squeeze moisture like your life depends on it. Wet shreds equal soggy nests.
Technique two. Press nests very firmly.

They hold better.
Common mistakes. Skipping the par-bake ruins texture. Overcrowding the tin creates steam.

make-ahead idea. Bake nests fully. Cool and store. Add eggs and finish when ready. This is a perfect make-ahead breakfast with sweet potato .

I once burned my first batch. Lesson learned. Don’t rush the squeeze. These nests feel like cozy brunch hugs. Try them with cheesy twists like Cheesy sweet potato egg muffins or as Baked sweet potato egg nests alternatives.

Enjoy!

Recipe Notes

Serving Suggestions

Think brunch, but make it casual. I love serving my bold Sweet Potato Egg Cups with avocado slices and a peppery arugula salad.

They pair great with espresso or a light mimosa. For a weekend crowd, line a tray with gluten-free brunch egg cups and offer hot sauce, salsa, and lemony yogurt.

Oh my gosh, people always ask for seconds.

Storage Tips

Cool completely before storing. Place in an airtight container. Keep in the fridge up to 3 days. For best texture, eat within 48 hours.

You can freeze these. Freeze on a tray first. Then move to a bag for up to 1 month. Thaw overnight in the fridge.

Reheat gently. Use a 350° F oven for 8– 10 minutes. Or microwave 45 60 seconds. Avoid nuking too long. The nests get rubbery if overheated.

Variations

Want a Lectin Free Breakfast twist? Skip the flour. Use almond flour for a true Lectin Free Foods Dr Gundry style. That converts this into Easy Lectin Free Meals pretty smoothly.

make-ahead breakfast with sweet potato? Totally doable. Par-bake the nests and refrigerate. Finish with eggs when ready. Try cheesy sweet potato egg muffins if you love extra melty cheese.

For a low-carb take, swap shredded potato for grated cauliflower.

Seasonal swaps work great. Add roasted poblano in fall. Summer calls for fresh herbs and cherry tomatoes. This shredded sweet potato cups recipe adapts so well.

Nutrition Basics

Quick numbers per cup: about 230 270 calories. Protein around 10 12 grams. Carbs roughly 22 26 grams. One medium sweet potato gives over 400% of daily vitamin A. That’s real food power.

Key benefits: vitamin A, fiber, and sustaining protein from eggs. These are filling, nutrient dense bites. They fit nicely into Sweet Potato Breakfast plans.

I once learned the hard way to squeeze out moisture. Lesson learned: dryer nests crisp better. Also, press them firm in the tin.

In short, these baked sweet potato egg nests are forgiving. They’re portable, pretty, and crowd pleasing. Try them, tweak them, and enjoy breakfast wins.

Frequently Asked Questions

How can I make Sweet Potato Egg Cups crispy instead of soggy?

The biggest trick is removing as much moisture as possible from shredded sweet potato squeeze it in a clean kitchen towel or cheesecloth until nearly dry. Par-bake the nests at a high temperature (425°F/220°C) until the edges are golden, press them firmly into the tin, and use a little oil to help browning; these steps create structure so the eggs don’t make the base go limp.

A metal or well greased silicone tin and compacting the mixture tightly also help the cups stay crisp after the final bake.

Can I make these ahead of time and what’s the best way to store and reheat them?

Yes for best results par-bake the nests, cool, then refrigerate in an airtight container for up to 3 days; add eggs and finish baking when you want to eat. You can freeze fully cooled nests (without eggs) for up to 2 months thaw in the fridge overnight, re-crisp briefly in a 375°F/190°C oven, then add eggs and bake.

Reheat finished cups in a 350°F/175°C oven for 8 10 minutes or microwave briefly (30 90 seconds) if you’re short on time, though the oven keeps them crisper.

What are some easy variations or add-ins for Sweet Potato Egg Cups?

They’re highly adaptable: try a Mexican twist with jalapeño, cotija and cilantro, or Mediterranean with spinach, sun-dried tomatoes and feta; add cooked bacon or shredded cheese for extra savoury depth.

Be mindful that additions like cheese and bacon raise calories and sodium balance with veggies (spinach, scallions, peppers) for more fiber and nutrients. For uniform results, fold mix-ins into the nest mixture and reserve fresh herbs for garnish after baking.

How do I adapt the recipe for gluten-free, dairy-free or lower-carb diets?

For gluten-free use almond flour or cornstarch instead of all-purpose flour; almond flour also keeps the nests tender. Omit cheese or use a plant-based shredded cheese for dairy-free; to lower carbs, swap grated cauliflower (well-dried) for some or all of the sweet potato, and reduce cheese/bacon to cut fat and sodium.

If you need an eggless version, use a chickpea-flour scramble or firm tofu with seasoning as the filling, though texture and bake times will differ.

How long should I bake the eggs in the cups for runny, jammy, or fully set yolks?

After par-baking the nests at 425°F (220°C), crack one egg into each and finish baking about 8 9 minutes for set whites and runny yolks, 10 12 minutes for jammy yolks, or 13 14 minutes for fully set yolks.

Use visual cues whites should be opaque and set; glossy yolks are runny/jammy, matte yolks are firm and note that fully set eggs reach roughly 160 165°F (71 74°C). Cracking eggs into a ramekin first makes it easier to distribute them evenly and avoid broken yolks.