These easy Sweet Potato Bacon Egg Muffins are the perfect make ahead savory breakfast bites! A shredded sweet potato “crust” with a simple savory bacon egg mixture make these Paleo and Whole30 egg muffins delicious, kid friendly and great for busy mornings.
Of course I can’t help but remember the attacks that occurred so close to home, 15 years ago today. I know we all have many emotions surrounding September 11, and each year these feelings come flooding back. Before getting into the food, I’d like to acknowledge how grateful I am to feel safe, healthy and be with my family today, and every day!
Aren’t we always in need of another easy make ahead breakfast? Now that the days of pop tarts, cereal bars and bagels are gone? Yes, I think yes. And, I often find that when it comes to quick Paleo breakfasts – ones that you can literally take with you as you walk out the door – the sweet side is far more common.
You know I love muffins, banana bread, and now pumpkin bread too – BUT! I really love these sweeter options to snack on later in the day. In the morning, I gravitate toward the savory side, usually something with eggs, bacon, and sweet potatoes.
Sweet Potato Bacon Egg Muffins
Well what do you know? I made it portable! Yes, I do realize it’s not rocket science and that egg muffins have been done before (these sausage pizza egg muffins are consistently a top recipe!) But, isn’t there something fun and special about them, regardless?
I think so – especially because this is the first recipe that I added sweet potatoes to my egg muffins, which in my opinion makes them extra special. Sadly, I’ve found that my beloved plantains – while amazing in a hash – do not hold up for “make ahead” type recipes. Sweet potatoes, on the other hand, work really well!
Ingredients in Sweet Potato Bacon Egg Muffins
Eggs
Coconut Milk
Chopped bacon
Sweet potato (peeled and shredded)
Onion powder
Smoked paprika
Salt & pepper
The key for me with sweet potatoes in egg muffins or frittatas, is that they act as the “crust” rather than be mixed into the eggs. The first time I did this was with my Chorizo Sweet Potato Frittata and I’ve been a big fan since.
For the muffins, shredding the sweet potatoes prior to cooking means they cook quickly – and – fit so perfectly into the muffin cups, just as you need them to. We are talking win-win here – easy to make, easy to store, easy to eat. Probably too easy!
How to Make Egg Muffins
First, you’ll want to cook your chopped bacon. Heat it in a large skillet over high heat until it’s crisp, then remove it from the pan with a slotted spoon and drain it on paper towels. Next, cook the shredded sweet potatoes right in the bacon fat. You can drain about half of the fat from the pan if you like, just be sure to lower the heat on the stove so your potatoes don’t burn.
Sprinkle the sweet potato shreds with salt and fry them until they’re browned, then remove them from the heat. Next, whisk together the eggs, coconut milk, and seasonings in a bowl.
In a muffin pan greased with coconut oil, layer the sweet potatoes and bacon, then pour the egg mixture over top. Bake in a 400 degree oven for about 10-15 minutes and enjoy!
You might want to make a double batch, since I have no doubt these Sweet Potato Egg Muffins will be popular in your house!
Sweet Potato Bacon Egg Muffins {Paleo & Whole30}
Sweet Potato Bacon Egg Muffins {Paleo & Whole30}
Ingredients
- 9 eggs
- 1/4 cup full fat coconut milk from a can
- 8 slices bacon chopped roughly*
- 1 med sweet potato peeled and shredded (1 and 1/2 - 2 cups shredded)
- 1/2 tsp onion powder
- 1/4 tsp smoked paprika
- sea salt and black pepper if desired
Instructions
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Preheat oven to 400 degrees and prepare a 12 cup non-stick muffin pan by lightly greasing with coconut oil
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In a large heavy skillet over high heat, cook the chopped bacon, stirring to evenly cook, until brown and crisp. Remove with a slotted spoon to drain on paper towels and set aside.
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Lower the heat and drain a small amount of the bacon fat if you need to, but leave enough to cook the shredded sweet potatoes.
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Add the sweet potatoes to the pan and sprinkle with a pinch of sea salt, then stir and fry them until browned and soft, about 2-3 minutes, then remove from heat.
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In a separate bowl, whisk together the eggs, coconut milk, onion powder, smoked paprika, and a pinch of salt and pepper
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In the muffin pan, layer the cooked shredded sweet potatoes, bacon, and top with the egg mixture. Repeat to make 12 egg muffins.
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Bake in the preheated oven for 10-15 minutes or until set and just beginning to turn light brown.
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Serve right away or store covered in the refrigerator for easy on-the-go breakfasts!
Recipe Notes
*U.S. Wellness Meats Pork Bacon has been my favorite Whole30 friendly, sugar free bacon for years! Whether or not you're doing the Whole30, I highly recommend trying this simple, wholesome, and delicious bacon.
Want more savory Paleo and Whole30 breakfast ideas? Try one of these!
Butternut squash, bacon and spinach quiche
Bacon, Sausage, Brussels Sprouts Quiche with Sweet Potato Crust
Sweet Potato Bacon Kale Hash for One
Crispy Plantain, Bacon and Kale Skillet for One
So, tell me!
What’s your favorite breakfast combo? How do you make it portable?
What’s a winning easy and kid friendly Paleo breakfast in your house?
my son would enjoy these. please come cook for him. you know how I feel about sept 11. I cant even that it’s 15 years ago today. makes me slightly sick. I am glad you mentioned it in your post, I find it hard to understand how others don’t. maybe they don’t realize. maybe they weren’t born yet, I don’t know. or maybe it’s not covered all over the news in other areas?
I love this idea for school lunches! I’m already running out of things my daughter is interested in, but forgot that I used to do mini frittatas. We’re going to add this to our meal plan too!
These are great and definitely kid friendly! Hope you guys like them 🙂
These look so good! My favorite breakfast is greens topped with roasted potatoes and 2-3 fried eggs on top. My youngest was in kindergarten fifteen years ago and is now a junior in college. 9/11 was so terrible and I remember struggling with how to tell him about it. We are also from PA and the Shanksville aspect hit close to home. The heroic efforts of those and all the 9/11 victims will long be remembered.
Yum, that sounds like my kind of breakfast 🙂 9/11 is a hard day to look back on and I can’t imagine telling kids about it in real time. We took mine to a memorial and they really have no idea/perspective on what happened. I have to say all of September now is clouded with those memories. I was at Penn State at the time with family in NY, definitely felt close to home.
Ironically when the second tower was hit, I was in the middle of a university class on education and human rights… Such an awful tragedy! On a lighter subject, I have never tried a savoury muffin! That would definitely take me out of my comfort zone 😉 I love my omelets with roasted veggies (especially roasted cauliflower and cremini mushrooms with sweet onions)… And my son loves his bacon!
I was also in class when everything happened – such a strange time to look back on. As for the egg muffins, you totally need to try! You’ll absolutely love how easy they are, we even use them for snacks 🙂
Sounds like an amazing grab and go that doesn’t sacrifice taste or nutrition- I will be giving these a try!
Yup they’re great! Hope you like them 🙂
Hi! I have read some of your blog and your two part series about your health struggles and IBS. I found the FODMAP interesting but I have a question that you may have addressed on your blog and I have just missed.
It says on the FODMAP that oatmeal is good I find first of all that even organic slow cooked oatmeal makes me so sleepy within twenty minutes. Do you consume oatmeal?
So I was wondering if you could do a post and just do a quick list of foods that you do consume. I know that’s asking a lot but I think every single reader here would love a quick list that sort of starts us all off in the right direction. Think of it as a shopping list so to speak.
Also I know what works for one doesn’t always work for the next person but it would be interesting to see.
I have been struggling for two decades. Thank you for sharing all of your experiences thus far and I am so happy you are feeling well. Blessings for continued health and healing.
Hi Jacqueline! I was never a big oatmeal eater, although I know many people who do low FODMAP love GF oats, I haven’t really experimented. I really enjoy sweet potatoes, plantains, and white potatoes for carbs and occasionally eat white rice too. I haven’t been eating strictly low FODMAP lately and start to feel it after a few days when I don’t. I will definitely try to factor in a post where I list all the foods I eat – on Wednesdays about twice per month I write up a “What I ate Wednesday” so I will incorporate that into one of these posts. Of course as you said, everyone is different and even individually, sometimes certain foods are find and other times they might make us feel bad. It gets confusing! Thank you so much for reaching out and the well wishes 🙂
Finally- a one-handed breakfast that’s LOW CARB! I love love love everything about these tasty little guys. Definitely trying them out ASAP!
They’re awesome, I know you’ll love them!
They’re so cute; I love that you made them into muffins, because that makes them really easy for people to just grab and go!
Totally! Great to make ahead for weekdays 🙂
These would be perfect for a busy weekday morning! I am getting sick of the same frittatas I make every week so its time for a change.
These are really perfect and very easy to prep!
I think adding sweet potatoes does make them extra special.
Gotta love any egg muffin that will hold a potato 🙂
Sweet-potato bacon egg muffins. I substituted breakfast sausage from Peterson which is paleo. I used six links and chopped them up small. Came out great. I browned the sausage first, no oil.
Thanks for this recipe! Do you have any subs for the coconut milk (or any ideas for what to do with the rest of the can)?
I typically use it for another recipes (many of my banana breads include it) or turn it into salad dressing or coffee creamer. It’s also great to mix into marinara sauce to create a cream sauce!
did you use full size muffin tins or the mini muffin tins?
I used a regular muffin pan for this.
OMG these are amazing. Made them last night and had to swat at hubby who wanted to eat all of it. Instead of making them into muffins I just put into a large tray and sliced up. Thanks for this great recipe, will become a staple!
Awesome! Making it into a casserole is a good idea too 🙂
I just made these, I wound up making a 1/2 batch because I didn’t want to have 12 muffins if I wasn’t into them. What a mistake, these are glorious! I’m doing Whole 30 and they’re going in on my regular rotation now and post-Whole 30, too. Thanks!
I made these today! They look and taste wonderful!
Could i sub coconut milk for almond milk or even whole milk (I’m not vegan)?
Are the muffins one per serving? They look delicious!
how many calories per egg bite?
Very good! Store nicely in refrigerator too. Will make again!
Can you freeze these please? Do they defrost ok?
Please provide nutritional information.
Thanks