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Sweet Potato and Spinach Egg Muffins

I am always on the lookout for delicious breakfast recipes, especially the kind I can make on Sunday and then enjoy throughout the week. So when a fantastic reader (thanks Amy!) sent me a recipe idea for a Savory Egg and Sweet Potato Dish from Better Homes and Garden, I couldn’t wait to get to work making it lower calorie and portable for breakfasts on the go. The resulting Sweet Potato and Spinach muffins are the perfect fall breakfast treat. With only 50 calories per muffin and 1 PointsPlus, they also make a great snack or lunch paired with a warm soup or hearty salad.

Sweet Potato and Spinach Egg Muffins
Servings: 12
Serving Size: 1 muffin
Nutritional Info: 54 calories, 2.1g of fat, 4.5g of carbohydrates, .7g of fiber, 4.6g of protein, Sugars 1.5g
Weight Watchers® PointsPlus®: 1 *


  • 4 eggs
  • 6 egg whites
  • 1/3 cup skim milk
  • 1 tbsp. fresh chives
  • 1/2 tbsp. olive oil
  • 1 cup diced sweet potato
  • 1/4 cup diced onion
  • 2 cups spinach
  • 1 garlic clove
  • Pinch nutmeg
  • Salt and pepper


  1. Preheat the oven to 400 degrees. Spray a standard muffin tin with cooking spray or use liners.
  2. Whisk together the eggs, egg whites, skim milk, and chives. Season with salt and pepper.
  3. In a skillet, heat the olive oil over medium heat. Add the sweet potato and onion. Cook for 8 minutes or until softened.
  4. Add the garlic, spinach, and nutmeg. Cook for 2 more minutes or until wilted.
  5. Let cool for 2 minutes and then mix into eggs. Pour into muffin tin and bake for 20 minutes or until cooked through.

* PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.

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I’m Kristen and I couldn’t be happier you are here. You will find a variety of healthy and delicious recipes that will not only taste great, but help you fit in your favorite jeans.

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14 Response to Sweet Potato and Spinach Egg Muffins

  1. Trixie on October 21, 2013

    Can I make these in a jumbo muffin tin instead? If so, would it change the cooking time?

    • Kristen on October 22, 2013

      You can definitely use a larger tin. I am not sure exactly how much longer it will take, so I would start by adding 5-7 minutes and then check them periodically.

      • Trixie on October 22, 2013

        Ok, thank you for the reply!

        • Christine on October 23, 2013

          I make this recipe (well, similar…different veggies) in a 6 muffin tin and bake them for 25 minutes if that helps. I love the addition of the sweet potato in this…can’t wait to try it this weekend.

          • Trixie on October 23, 2013

            Thanks Christine, 25mins might do the trick!

  2. Kim on October 26, 2013

    Can I replace the sweet potato with pumpkin ?

  3. Janice on November 19, 2013

    Can you freeze these?

    • Kristen on November 19, 2013

      I haven’t tried personally but it should work well. Let me know how they turn out if you try :)

  4. morgan on December 29, 2013

    What would you suggest using in place of the eggs? Or will all egg whites be fine

  5. sl on February 8, 2014

    I am going to make these. Do you think you could use roasted sw potato and frozen spinch instead? I love to have low ww pts grab and go breakfast. I bet these would freeze well too. Thanks for all the great recipes. Love your blog!!

    • Kristen on February 8, 2014

      That should work great! Thanks :)

  6. Jenny on June 1, 2014

    I’ve made a batch of 12 for the week. Do you think they will last that long in the fridge before going bad?

  7. Marcia on June 19, 2014

    Can we use egg whites that you buy in a store? Using 10 eggs (6 egg whites) is a little too much for our 2 people household. I don’t know what to do with the 6 egg yolks.

    • Kristen on June 20, 2014

      Definitely! Store bought egg whites will work just fine.


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