Sweet Potato and Spinach Egg Muffins

Sweet Potato and Spinach Egg Muffins are the perfect mini frittatas that are easy to make, packed with nutrition, and can be kept in the fridge or freezer for a meal on the go.


Egg Muffins with sweet potatoes and spinach that are portable, packed with protein, and delicious for a quick breakfast or snack. These are in constant rotation in our home and a favorite for breakfast. 

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 12 grams of protein for two muffins, they also make a great snack or lunch paired with a warm soup or hearty salad. Honestly, these are just as good for breakfast as they are for a quick lunch. The sweet potatoes also add this heartiness and sweetness that couldn't be more delicious.

Also in case you are wondering, this is an older recipe from 2016, 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.

Egg muffins with sweet potatoes and spinach in a muffin tin with spinach and potatoes on the side.

How to Make Egg Muffins

  1. Preheat the oven to 400 degrees. Prepare your muffin tin by spraying with cooking spray or lightly coating in oil. You can also use muffin liners.
  2. Cook any vegetables and proteins (as needed) you will be including in the egg muffins. Cooking the vegetables first ensures that they will be tender when the muffins are cooked and also that they won't release too much water into the eggs as they cook.
  3. Whisk together the eggs (and egg whites if using) with a touch of milk, salt, pepper, and any other seasoning you like. 
  4. Fill the muffin tins 1/3-12 of the way up with the vegetables, protein, and any cheese or other ingredients. Pour the eggs over top, making sure not to overfill the muffin tin.
  5. Bake for 18-20 minutes until they are cooked through and puffed up. They will deflate a bit after being cooked but still taste great.
  6. Let them cool for at least 10 minutes before removing them from the muffin tin.

Recipe Ideas, Pantry Swaps, and Tips

There are so many ways to customize these muffins to suit your personal tastes and just utilize what you have on hand. 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 sauteed chopped poblano or jalapeno to the mix.
  • Not a fan of spinach? There are so many vegetable options - chopped broccoli, bell peppers, or cauliflower is all delicious instead of the spinach. 
  • If you want to pack in some more protein, adding chopped ham, bacon, turkey sausage, or ground beef.
  • Use all eggs instead of a combination of eggs and egg whites. For all eggs, you will need 9 eggs. For all egg whites, you will want about 1.25 cups of egg whites.
  • Regular potatoes or hash browns will work in place of the sweet potatoes. Butternut squash is also an option.

Can I use frozen vegetables?

Frozen vegetables are a great option for egg muffins. Always start by defrosting the vegetables and/or cooking them slightly so they are tender. Depending on the vegetable, they may need to be cooked more or less. Always remove any extra moisture from the vegetables before adding them to eggs. This is especially important when using frozen spinach. 

Sweet potato egg muffins with spinach in a muffin tin with vegetables on the side.

How do store sweet potato spinach egg muffins?

These can be kept in the fridge for 4-5 days and quickly reheated in the microwave or eaten cold.

You can also freeze egg muffins. Start by letting them cool completely. Then wrap individually in plastic wrap and freeze for up to 2 months. Reheat in the microwave for 20-30 seconds. You can also let them defrost overnight in the fridge.

More Egg Muffin Recipes

The Recipe
Sweet potato spinach egg muffin frittatas in a muffin tin with eggs, egg whites, spinach, and sweet potatoes.

Sweet Potato and Spinach Egg Muffins

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  • 6 eggs
  • 6 egg whites
  • 1/3 cup skim milk (leave out for Paleo/Whole30)
  • 1 tbsp fresh chives (or green onions, optional)
  • 1 tsp olive oil
  • 1.5 cups sweet potato, diced
  • 4 cups spinach, chopped
  • 1 garlic clove
  • 1/16 tsp. nutmeg
  • Salt and pepper

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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. 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.

Nutritional Facts
Serving Size: 2 muffins
Amount Per Serving
Calories 135
Calories from Fat 51
% Daily Value *
Total Fat 6g
Saturated Fat 2g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 186mg
Sodium 167mg
Total Carbohydrate 9g
Dietary Fiber 2g
Sugars 3g
Protein 12g

* 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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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
On Sweet Potato and Spinach Egg Muffins
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Marty F
July 10, 2022 - 17:57
Add a Rating:
Excellent for such a low calorie dish, and surprisingly filling!
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June 2, 2018 - 09:30
If you wanted to make this with just egg whites, how many would you need?
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