Healthy Sweet Potato and Spinach Egg Muffins that are portable, packed with protein, and delicious for a quick breakfast or snack.
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 130 calories and 3 SmartPoints for two muffins, they also make a great snack or lunch paired with a warm soup or hearty salad.
Also in case you are wondering, this is an older recipe from 2013, that I am sharing again. I updated the photos and tweaked the recipe slightly to make the muffins even more delicious, adding more sweet potato to make the muffins more filling. Additionally I wanted to share some ideas for making variations of these muffins. They are delicious with some cheese - try adding feta, goat cheese, mozzarella, or pepper jack. Like spice? Try adding a chopped poblano or jalapeno to the mix. Not a fan of spinach? Chopped broccoli, bell peppers, or cauliflower is all delicious instead of the spinach. Lastly, if you want to pack in some more protein, adding chopped ham, bacon, turkey sausage, or ground beef.
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Sweet Potato and Spinach Egg Muffins
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- 6 U eggs
- 6 U egg whites
- 1/3 cup skim milk (leave out for Paleo/Whole30)
- 1 tbsp fresh chives
- 1 tsp olive oil
- 1.5 cups sweet potato, diced
- 1/4 cup onion, diced
- 4 cups spinach, chopped
- 1 U garlic clove
- 1/8 tsp. nutmeg
- Salt and pepper
Preheat the oven to 400 degrees. Spray a standard muffin tin with cooking spray or use liners.
Whisk together the eggs, egg whites, skim milk, and chives. Season with salt and pepper.
In a skillet, heat the olive oil over medium heat. Add the sweet potato and onion. Cook for 8 minutes or until softened.
Add the garlic, spinach, and nutmeg. Cook for 2 more minutes or until wilted.
Let cool for 2 minutes and then mix into eggs. Pour into muffin tin and bake for 20 minutes or until cooked through.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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