The sunny side of these mini-sized egg cakes? They offer up a savoury way to work more protein and vegetables into snack time. Serve at room temperature or warm in the microwave. When grated, sweet potato cooks in a flash to quickly infuse these baby frittatas with lofty amounts of immune-enhancing beta carotene.
To avoid a sticky situation …
You’ll have to use a well-greased muffin pan when working with eggs. Or better yet, try a silicone pan that is naturally nonstick and pliable, allowing for easy extraction of egg cakes or a batch of muffins.
Sweet Potato Mini Egg Cakes
Ingredients
- 1 Tbsp (15 mL) grapeseed oil or avocado oil
- 1 cup (250 mL) diced yellow onion
- 1/2 tsp (2 mL) salt, divided
- 2 cups (500 mL) peeled and grated sweet potato
- 2 garlic cloves, minced
- 6 large organic eggs
- 1/4 cup (60 mL) milk or nondairy milk substitute
- 1 large red bell pepper, seeded and diced
- 1/2 cup (125 mL) grated Parmesan or Gruyere cheese
- 2 tsp (10 mL) fresh thyme
- 1/4 tsp (1 mL) black pepper
Nutrition
Per serving:
- calories223
- protein12 g
- total fat10 g
- sat. fat4 g
- total carbohydrates22 g
- sugars6 g
- fibre3 g
- sodium436 mg
Directions
01
Preheat oven to 375 F (190 C).
02
In large skillet over medium, heat oil. Add onion and 1/4 tsp (1 mL) salt; cook for 5 minutes, or until softened. Add sweet potato and garlic; heat just until potato is tender, about 2 minutes.
03
In large bowl, whisk together eggs and milk. Stir in red bell pepper, cheese, thyme, remaining 1/4 tsp (1 mL) salt, and black pepper. Stir in cooked vegetables. Divide among 16 mini-sized greased muffin cups or 6 regular-sized muffin cups. Bake until egg cakes are set, about 15 minutes. Let cool for a couple of minutes before unmoulding.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
