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Six sweet potato breakfast hash egg bites with sausage, red bell pepper, cheddar, and green onions arranged on a black plate over a rustic wood table.

Sweet Potato Breakfast Hash Egg Bites

Nesting Lane
Sweet Potato Breakfast Hash Egg Bites are a High Protein breakfast with turkey sausage, eggs, vegetables, and sweet potatoes.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Breakfast
Cuisine American
Servings 6

Equipment

Standard 12-cup muffin pan
Large Skillet
Whisk
Cutting Board
Sharp Knife
Wooden Spoon

Ingredients
 

  • nonstick cooking spray
  • 1 teaspoon olive oil
  • 1 cup sweet potatoes peeled and cut into ¼-inch cubes
  • ½ cup red bell pepper finely diced
  • ¼ cup yellow onion finely diced
  • 6 ounces lean turkey breakfast sausage
  • 8 large eggs
  • 1 cup low-fat cottage cheese
  • ¼ cup low-fat milk
  • ½ teaspoon garlic powder
  • ½ teaspoon smoked paprika
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • ½ cup shredded reduced-fat sharp cheddar cheese
  • 2 tablespoon green onions finely chopped

Instructions
 

  • Preheat the oven to 350°F. Coat a standard 12-cup muffin pan with nonstick cooking spray.
  • Heat the olive oil in a large skillet over medium heat.
  • Add the sweet potatoes and cook for 6 minutes, stirring occasionally.
  • Add the bell pepper and onion and cook for 3 minutes.
  • Add the turkey sausage and cook for 5 to 6 minutes, breaking it into small crumbles, until fully cooked and the sweet potatoes are tender.
  • Remove the skillet from the heat.
  • Add the eggs, cottage cheese, milk, garlic powder, smoked paprika, salt, and black pepper to a large mixing bowl and whisk until well blended.
  • Divide the turkey sausage and sweet potato mixture evenly among the prepared muffin cups.
  • Divide the cheddar cheese evenly among the muffin cups.
  • Pour the egg mixture evenly over the fillings.
  • Sprinkle the green onions over the tops.
  • Bake for 20 to 22 minutes, or until the centers are set.
  • Cool the egg bites in the pan for 5 minutes.
  • Remove the egg bites from the muffin pan by running a thin knife around the edges.

Notes

Serving Size: 2 Egg Bites

Tips and Tricks

Cut the sweet potatoes small - Keep the cubes close to ¼ inch so they become tender before the egg bites go into the oven.
Check the centers - The egg bites are ready when the centers are set and no longer appear wet.
Let them cool briefly - Five minutes in the muffin pan helps them firm up enough to remove without tearing.

Storing and Reheating

Refrigerator - Store cooled egg bites in an airtight container in the refrigerator for up to 4 days.
Freezer - Freeze cooled egg bites in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.
Microwave - Reheat 2 refrigerated egg bites for about 45 to 60 seconds, checking after 45 seconds.
Oven - Reheat at 325°F until warmed through.

Nutrition

Calories: 284kcalCarbohydrates: 9gProtein: 21gFat: 18gSaturated Fat: 7gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 280mgSodium: 604mgPotassium: 342mgFiber: 1gSugar: 4gVitamin A: 4147IUVitamin C: 17mgCalcium: 153mgIron: 2mg
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