We know we have harped on this point before, but breakfast is truly the most important meal of the day, which makes this recipe for meaty and “cheesy sweet potato egg muffin cups all that more important. Before you say it, yes we know this is yet another recipe that features sweet potato. But, when you have such a fairly low-cost ingredient that is packed with health benefits you should find multiple ways to use it. For our meaty and cheesy sweet potato egg muffin cups, we use one of our favorite kitchen tools, the food processor, to break down cubed sweet potato until it resembles rice. We then throw this riced sweet potato into a skillet with ground beef, kale, and seasonings and saute until soft.
You’ll notice we put an emphasis on the word cheesy, but in fact, there is no cheese in these egg muffin cups. The “cheese” comes in through the use of nutritional yeast. You may be asking what the heck is nutritional yeast? Well, nutritional yeast is a deactivated yeast related to brewer’s yeast, which is used as a fermentation agent in beer making. The yeast is grown on a food source — some brands use molasses — then harvested, heated, dried and crumbled. This process deactivates the yeast and creates a wonderfully nutty, tasty and versatile ingredient. So versatile that it can be used as an alternative to cheese or as a topping for freshly popped popcorn. The word nutritional is in the title because just one tablespoon of nutritional yeast can contain*:
- 180% Daily Value B1 (Thiamine)
- 160% Daily Value B2 (Riboflavin)
- 70% Daily Value B3 (Niacin)
- 140% Daily Value B6 (Pyridoxine)
- 40% Daily Value Folic Acid
- 40% Daily Value B12
- 3 grams protein
- 1 gram fiber
*depending on brand
You can find nutritional yeast online through Amazon, grocers, and health food stores. We’ve found that Trader Joe’s has it for a pretty good price (less than $3-$4). These easy to make egg muffin cups are both tasty and portable. Grab two or three to take with you on the go for a hearty breakfast or even pop one in the microwave to have as a pre-gym snack. Be sure to let us know how you like them once you whip up a batch.
- 1 pound of grass-fed beef
- 3 cups of sweet potatoes, peeled and chopped into 1-inch pieces
- 1 tbsp coconut oil - can use olive oil
- Half of a yellow onion
- 3 cloves of garlic, minced
- 1 tsp smoked paprika
- 1 tsp rosemary
- 2 cups fresh kale, stemmed and cut into 2-inch pieces
- Salt and pepper to taste
- 16 oz egg whites
- ¼ cup nutritional yeast
- Preheat oven to 375-degrees
- Line a 12 cup muffin pan with paper liners
- Heat a large skillet and add coconut or olive oil. Add in grass-fed beef, rosemary, paprika, salt, and pepper. When most of the pink has been cooked through, add in onion and saute until translucent.
- Add garlic, kale, and sweet potato. Cook until kale and sweet potato are soft.
- Remove skillet from heat. Set aside and allow to cool.
- In a separate bowl, mix together egg whites and nutritional yeast.
- When skillet mixture is cool, pour egg mixture into skillet and mix until ingredients are thoroughly combined.
- Spoon mixture into muffin cups.
- Bake for 20-25 minutes. Allow cooling. Enjoy!