These Healthy Sweet Potato Spinach Egg Cups are loaded with protein and veggies. Make them at the beginning of the week for a quick, on-the-go breakfast option for busy mornings.

I teamed up with Kroger to share these tasty Healthy Sweet Potato Spinach Egg Cups. As always, all opinions are my own.

Healthy Sweet Potato Spinach Egg Cups stacked on a black plate

WHY HEALTHY SWEET POTATO SPINACH EGG CUPS MAKE FOR THE PERFECT BACK-TO-SCHOOL BREAKFAST

It will be back-to-school for my kiddos in less than a month. Hard to believe… I know! When that time gets close, I always scour the internet looking for fun, new breakfast and lunch box ideas. I sure don’t want Madelyn getting back-to-school, in close quarters, around all of those germs and then getting sick. So, I try to keep meals nutrient-rich, with plenty of immunity-boosting ingredients.

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These Healthy Sweet Potato Spinach Egg Cups work so well because:

  • Spinach which is rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems.
  • Sweet Potatoes are loaded with Vitamin A. Your skin needs Vitamin A in order to stay healthy, and seeing as your skin is your body’s first line of defense against infections, you can see why you need more Vitamin A.
  • Eggs, and especially the yolks, are packed with immunity-boosting nutrients. Eggs contain a high amount of vitamin D, a vitamin that’s vital in regulating and strengthening immunity. According to a study published in the journal JAMA, participants who took a daily serving of vitamin D in the wintertime were less likely to catch a cold or any other upper respiratory tract infection in comparison to those who did not.
  • Red Pepper contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene.
  • Garlic is loaded with allicin, a powerful antioxidant that is SUPREMELY effective at fighting off viral and bacterial infections. Garlic is a powerful antiviral, antifungal, and antibacterial remedy that has been used for centuries, and studies have found that eating more than six cloves per week can reduce the risk of certain cancers.

Plus, they’re super tasty and something even picky kids will enjoy. Also, they couldn’t be any easier to throw together. You can even make them on Sunday for a grab-n-go breakfast option to choose though the week.

ingredients for Healthy Sweet Potato Spinach Egg Cups

HEALTHY SWEET POTATO SPINACH EGG CUPS AND MY OPTUP SCORE

Including so many nutritious ingredients in these egg cups not only keeps us well, but I was also pretty stoked to see how high it elevated my OptUP score. You may remember my Strawberry Spinach Chicken Salad Wrap and that post explaining OptUP. Have you had a chance to give OptUP a try?

Kroger’s OptUP app guides you to find “better for you” options throughout the store based on recent purchases. In the app, your household dashboard allows you to see how you are doing with each shopping trip and ways you can improve what you’re buying.

Items are scored 1-100 and are classified into three categories: green (71 and up) yellow (36-70) and red (35 and below) to help guide your purchase decisions. Products can earn positive points for having fiber and protein, and for being part of the fruit, vegetables or legume and whole grain food groups. These factors are also good indications of overall nutrient content too, like vitamins and minerals. Items receive negative points for calories, sodium, sugar and saturated fat. You want to aim for keeping your red category under 10%.

Such a great way to get a peek into the healthfulness of the foods you’re buying. Also, it’s kind of fun to be competitive with yourself and try to raise your score as much as possible!

overhead view of Healthy Sweet Potato Spinach Egg Cups on a black plate with cracked eggs in the background

I have a feeling these Healthy Sweet Potato Spinach Egg Cups are going to be a breakfast staple at your house, I know we are going to make them time and time again! Enjoy! And be sure to check out the Wellness Your Way site for more healthy back-to-school recipes, tips and more!

close up view of Healthy Sweet Potato Spinach Egg Cups

IF YOU LIKE THESE HEALTHY SWEET POTATO SPINACH EGG CUPS, YOU MIGHT ALSO LIKE:

Breakfast Egg Cups from Super Healthy Kids

Spinach Ham Egg Muffins

Healthy Egg Muffin Cups from A Sassy Spoon

Microwave Omelet in a Mug

I’d love to know if you make this (or any) recipe! Tag @kimscravings on Instagram and be sure to subscribe to our mailing list to receive more healthy delicious recipes straight to your inbox.

woman's hand holding a Healthy Sweet Potato Spinach Egg Cups with a bite taken out
Healthy Sweet Potato Spinach Egg Cups stacked on a black plate
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5 from 11 votes
Nutrition Facts
Healthy Sweet Potato Spinach Egg Cups
Amount Per Serving (1 egg cup)
Calories 61 Calories from Fat 23
% Daily Value*
Total Fat 2.6g 4%
Saturated Fat 0.8g 4%
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Cholesterol 92.5mg 31%
Sodium 175.4mg 7%
Potassium 152mg 4%
Total Carbohydrates 3.2g 1%
Dietary Fiber 0.7g 3%
Sugars 0.8g
Protein 5.7g 11%
Vitamin A 85.9%
Vitamin C 13.8%
Calcium 7.4%
Iron 3.1%
* Percent Daily Values are based on a 2000 calorie diet.
Servings:12 egg cups
Healthy Sweet Potato Spinach Egg Cups
Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
 
These healthy baked egg cups are loaded with protein and veggies. Make them at the beginning of the week for a quick, on-the-go breakfast option for busy mornings.
Ingredients
  • 6 Simple Truth Organic Cage Free large eggs
  • 1 cup Simple Truth Organic carton egg whites (or 6 additional eggs)
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1 cup cubed sweet potato (very small cubes)
  • 1/2 red or orange bell pepper, chopped
  • 1/2 small yellow or white onion, chopped
  • 2 cups Simple Truth Organic baby spinach, chopped
  • 2 garlic cloves, minced
  • 2 tablespoons fresh parsley (optional)
Instructions
  1. Preheat oven to 375° F. and spray twelve-cup muffin tin with cooking spray or line with silicone baking cups. I sprayed my silicone baking cups with spray, just to be on the safe side.

  2. Place eggs and egg whites into a large bowl and whisk to combine. Season with salt and pepper.
  3. Meanwhile, heat a skillet over medium heat with cooking spray. Add in cubed sweet potato and cook for about 3 minutes. Next add bell pepper and onion and cook for about 5-6 minutes, until they’re a little soft and the onions are fragrant. Finally, add the spinach and garlic and cook for about 2 minutes and until spinach is wilted.

  4. Once cooked allow veggies to cool slightly so they don't cook the eggs. Once slightly cooled, add sauteed veggies into the bowl with the whisked eggs. Add parsley and mix well.
  5. Pour egg mixture into muffin cups evenly. I used a 1/3 cup measuring cup to pour each one.
  6. Bake for 17-20 minutes, or until the egg cups are no longer jiggly and an inserted toothpick comes out clean. Allow cups to cool and enjoy immediately.
Recipe Notes

If prepping ahead of time, store cooled cups in a sealed container in the fridge. When ready to eat, you can enjoy the cups cold or pop them in the microwave for 30-60 seconds to reheat.

Author: Kim
Course: Breakfast, Snack
Cuisine: American
Keyword: healthy sweet potato egg cups, healthy sweet potato egg muffins, healthy sweet potato spinach egg cups

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