Breakfast/ Gluten-free/ Recipes

Sweet Potato Egg Muffins + Reasons Why You Should Be a Breakfast Person

Some people say they’re just not breakfast people. Frankly, I don’t quite understand that because breakfast has been a part of my day…well, since as long as I can remember. I don’t think I’ve ever missed a morning of breakfast. But even if you wake up and can’t think of anything appetizing to eat, I challenge you to still think you’re not a breakfast person after trying one of these Sweet Potato Egg Muffins! 

“Eat like a king at breakfast, a prince at lunch, and a pauper at dinner.” Maybe you’ve heard this phrase referring how to balance your meals out for a more healthy life. Basically, the idea is to have a substantial start to the day to get you through all the stuff you’ve got to do. Then by dinner, a simple, light meal will hold you over until the next morning. I try to mostly follow this guide, and feel so much better overall when I don’t overeat at dinner. But the key is to eat enough through the day so that at night you’re not a scavenger for everything in sight (been there! ). 

I’m busy, you’re busy…I empathize with you that it’s hard to wake up in the morning and have a good nutritious meal that’s quick and easy to sit down to or grab as you head out the door. That’s why these little Sweet Potato Egg muffins are your best friend! Vitamins and minerals as well as some healthy carbohydrates from the potato as well as a nutrient rich and protein full egg make these the absolute best combo for lasting sustenance! 

Oh, and did I mention the topping choices! I chose here to go Southwest style with some avocado, salsa, and cilantro, but you can eat them just as is! 

But who doesn’t love toppings! 

Choosing these cute little muffins or finding your own quick breakfast that gives you fuel for your day is bound to take your health to the next level. 

Why? I’ll tell you…

Picture this…you eat dinner, go to bed, sleep for say 8 hours (which is idea, I know), wake up, grab your coffee and head to work. Your body has been in fasting mode all night, conserving energy to make it to the next “fuel time”/ aka breakfast. By not feeding your body, “fueling up”, you’re body’s still in that conserve mode. The metabolic processes slow down leading to less energy, less calorie burn, and slower brain function. By the time you make it to lunch it’s every man for himself and you try to make up for missing calories at breakfast just to make it through the rest of the day. Also, by allowing your body to be in that starvation mode, it is less likely to burn calories quicker because it’s not quite sure when the next fuel time will be. Basically, a healthy life disaster! 

So the trick to more endurance, more energy, more calorie burn throughout the day and clearer thoughts? 

A little food for fuel in the AM. 

It sounds simple, but I know a lot of you guys struggle with the breakfast meal. Besides these muffins (which are the!) I wanted to share a few other ideas with you for a nutritious and sustaining breakfast that’s quick and easy. 

  • Whole Grain Toast (Ezekiel bread is my favorite) with all natural peanut butter or almond butter and sliced banana
  • This Harvest Apple Oatmeal that takes less than 10 mins
  • Protein Smoothie with frozen berries, AIM ProPeas, banana, water, and chia seeds
  • These Chia Banana Bread Bars

Oh yea, and don’t forget these Sweet Potato Egg Muffins…prep ahead of time and keep in the fridge for the week! 

Sweet Potato Egg Muffins
Yields 12
Gluten Free, Paleo, Great for a quick morning if prepped before hand.
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
  1. 2 large sweet potatoes, washed and peeled
  2. 1 Tbs coconut oil
  3. 1 tsp thyme
  4. 1 tsp coriander
  5. 1 tsp paprika
  6. 13 eggs
  1. Preheat oven to 350 degrees.
  2. Shred sweet potatoes and place in a medium sized bowl.
  3. Add one of the eggs to sweet potato, as well as herbs and mix well.
  4. Melt coconut oil and add to sweet potato mixture and combine.
  5. Grease a muffin pan, and add about a 1/8 cup sweet potato mixture to each cup in muffin pan.
  6. Press down sweet potatoes so that they cover the bottom of each cup as well as press up along the sides.
  7. Once you have your sweet potatoes forming a "basket" in each cup of the muffin tin, crack one egg into each cup on top of sweet potatoes.
  8. Bake for 15 mins or until tops of eggs are solid.
  9. Allow to cool for 5-10 mins until ready to eat or refrigerate for a further time.
Hopefully there’s something there that would not only taste good in the morning for you, but also meets your time crunch. I realize time in the mornings can be an issue, but don’t let yourself start the day without the proper fuel and nutrients to be the best you can be! 



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