13 Whole 30 Sweet Potato Recipes for Hearty Weeknight Meals
Whole 30 sweet potato recipes work because the potatoes bring a soft, almost creamy texture and enough natural sweetness to balance sharp onions, warm spices, and fresh herbs. Roasting turns the edges crisp while the middles stay tender, and that contrast carries the whole dish, whether it is a hash, a soup, or a stuffed potato.

Start with the Classic Roasted Sweet Potato Breakfast Hash for a big weekend breakfast, or turn to the Creamy Sweet Potato Coconut Soup when you want something fast and soothing. Go with the Sweet Potato Chicken Curry for a deeper, spiced dinner, and there is the Make-Ahead Sweet Potato Egg Cups for busy mornings.
Which Sweet Potato Should You Make?
| Recipe | Flavor profile | Best for |
|---|---|---|
| Classic Roasted Sweet Potato Breakfast Hash | Savory, smoky, lightly sweet | A hearty weekend breakfast |
| Creamy Sweet Potato Coconut Soup | Silky, gingery, bright | Quick weeknight bowl |
| Sweet Potato Chicken Curry | Warm, creamy, spiced | A cozy dinner |
| Baked Sweet Potato with Spiced Ground Beef | Smoky, juicy, filling | Easy stuffed potatoes |
| Sweet Potato Shepherd’s Pie | Savory, comforting, herby | Family dinner |
| Sweet Potato Noodle Chicken Stir-Fry | Garlicky, gingery, fresh | Fast skillet meal |
| Sweet Potato and Kale Skillet | Savory, earthy, runny eggs | One-pan breakfast |
| Sweet Potato Turkey Chili | Smoky, mildly sweet, thick | Batch cooking |
| Sweet Potato Cauliflower Rice Bowl | Bright, herby, fresh | Light meal prep |
| Sweet Potato Beef Stew | Deep, savory, tender | Sunday braise |
| Smoky Roasted Sweet Potato Wedges with Avocado Dip | Smoky, crisp, creamy | Snack or side |
| Sweet Potato Apple Sausage Skillet | Savory, lightly sweet, herby | Fall breakfast |
| Make-Ahead Sweet Potato Egg Cups | Savory, custardy, portable | Busy mornings |
Classic Roasted Sweet Potato Breakfast Hash
This is the version I make when I want a big breakfast without too many pans. You get crisp sweet potato edges, softened peppers, and a lightly spiced ground turkey that makes the whole skillet feel hearty.

Ingredients (makes 4 servings)
- Sweet potatoes, peeled and cut into 1 cm cubes: 900 g (2 lb)
- Red bell pepper, diced: 1 medium
- Yellow onion, diced: 1 medium
- Ground turkey: 450 g (1 lb)
- Smoked paprika: 2 tsp
- Garlic powder: 1 tsp
- Dried thyme: 1/2 tsp
- Olive oil: 3 tbsp
- Fine salt and black pepper: 1 tsp and 1/2 tsp
- Fresh parsley, chopped: 2 tbsp
Instructions
Step 1: Set your oven to 220C (425F) and slide a large rimmed baking sheet inside to heat up. Toss the 900 g sweet potatoes with 2 tbsp of olive oil, 1 tsp salt, and half the smoked paprika in a large bowl. Spread them on the hot sheet and roast for 20 minutes, turning once, until the edges look browned.
Step 2: While the potatoes roast, heat the remaining 1 tbsp olive oil in a large skillet over medium heat. Add the diced onion and red bell pepper and cook for 6 minutes, until they soften and the onion turns glossy. You will catch the pepper getting sweeter before it colours.
Step 3: Push the vegetables to one side and add the ground turkey to the empty side. Sprinkle in the rest of the smoked paprika, the garlic powder, and the dried thyme. Use your spoon to break the turkey into crumbles and cook for 7 minutes, until there is no pink left and the edges start to brown.
Step 4: Tip the roasted sweet potatoes into the skillet and fold everything together. Let it cook undisturbed for 3 minutes so you get a few crispy bits. If it looks dry, add a splash of water and scrape up the browned bits from the bottom.
Step 5: Stir in the 2 tbsp chopped parsley and taste for salt. Serve the hash hot straight from the skillet with a fried egg on top if you want it even more filling.
Creamy Sweet Potato Coconut Soup
This soup leans on coconut milk for body and fresh ginger for a little heat, so it tastes brighter than a plain sweet potato purée. I like it smooth, but you can leave a few chunks if you prefer more bite.

Ingredients (makes 6 servings)
- Sweet potatoes, peeled and cubed: 900 g (2 lb)
- Yellow onion, chopped: 1 medium
- Fresh ginger, peeled and grated: 2 tbsp
- Garlic cloves, minced: 3
- Full fat coconut milk: 400 ml (1 can, 1 2/3 cups)
- Vegetable broth: 720 ml (3 cups)
- Coconut oil: 1 tbsp
- Ground coriander: 1 tsp
- Fine salt: 1 tsp
- Lime, juiced, plus chopped cilantro for serving: 1 lime plus 2 tbsp cilantro
Instructions
Step 1: Melt the coconut oil in a large pot over medium heat. Add the chopped onion and cook for 5 minutes with the 1 tsp salt, stirring often, until the onion turns soft and glossy. You want it to go translucent before the ginger goes in.
Step 2: Stir in the grated ginger, minced garlic, and 1 tsp ground coriander. Cook for 1 minute, until you smell the sharp, warm fragrance, then add the 900 g sweet potatoes and the 720 ml vegetable broth.
Step 3: Bring the pot to a boil over high heat, then lower it to a steady simmer. Cover and cook for 18 minutes, until your knife slides through a sweet potato cube with no resistance.
Step 4: Turn off the heat and stir in the 400 ml coconut milk. Use an immersion blender to purée the soup until it is silky, or carefully transfer it to a regular blender in batches. If it feels too thick, thin it with a little more broth until you like the texture.
Step 5: Squeeze in the lime juice and taste for salt. Ladle the soup into bowls and top each with chopped cilantro, plus a few drops of coconut milk if you saved any.
Sweet Potato Chicken Curry
You get a rich, mildly spiced sauce here without any dairy, because the sweet potato breaks down just enough to thicken the coconut milk. I keep the cayenne light, but you can raise it if your table likes more heat.

Ingredients (makes 4 servings)
- Boneless chicken thighs, cubed: 680 g (1.5 lb)
- Sweet potatoes, peeled and cubed: 450 g (1 lb)
- Full fat coconut milk: 400 ml (1 can, 1 2/3 cups)
- Yellow onion, sliced: 1 medium
- Fresh ginger, grated, and garlic cloves, minced: 1 tbsp plus 4 cloves
- Curry powder, ground turmeric, and cayenne pepper: 2 tbsp, 1 tsp, and 1/4 tsp
- Coconut oil: 1 tbsp
- Baby spinach: 120 g (4 cups)
- Fine salt: 1 tsp
Instructions
Step 1: Season the chicken pieces with the 1 tsp salt and set them aside while you heat the coconut oil in a wide, heavy pot over medium-high heat.
Step 2: Add the chicken in a single layer and sear it for 4 minutes, turning once, until the pieces pick up some golden colour on both sides. You may need to do this in two batches so the pan stays hot.
Step 3: Lower the heat to medium and add the sliced onion. Cook for 5 minutes, scraping up any brown bits with your spoon, until the onion softens. Stir in the ginger, garlic, curry powder, turmeric, and cayenne and cook for 30 seconds, until the spices smell nutty to you.
Step 4: Add the sweet potatoes and the 400 ml coconut milk. Bring the mixture to a gentle simmer, cover, and cook for 15 minutes, until the sweet potatoes are tender but still hold their shape. Stir every few minutes and you will see the sauce thicken as the potatoes soften.
Step 5: Fold in the baby spinach and let it wilt for 2 minutes. Taste and add more salt if you need it, then serve the curry over cauliflower rice or in a shallow bowl.
Baked Sweet Potato with Spiced Ground Beef
Stuffed sweet potatoes make a full meal, and this one stays juicy because the beef cooks with tomatoes and mild chili heat. The potato skins get crisp in the oven while the filling does its thing on the stovetop.

Ingredients (makes 4 servings)
- Sweet potatoes, scrubbed: 4 medium (about 900 g / 2 lb)
- Ground beef: 450 g (1 lb)
- Yellow onion, diced: 1 medium
- Garlic cloves, minced: 2
- Canned diced tomatoes: 400 g (14 oz)
- Tomato paste: 2 tbsp
- Ground cumin, chili powder, and smoked paprika: 1 tsp, 1 tbsp, and 1 tsp
- Olive oil: 1 tbsp
- Fine salt: 1 tsp
Instructions
Step 1: Preheat your oven to 200C (400F) and prick the sweet potatoes all over with a fork. Rub them with a little of the olive oil and place them directly on the oven rack. Bake for 45 minutes, until a knife goes in easily.
Step 2: While the potatoes bake, heat the remaining olive oil in a skillet over medium-high heat. Add the ground beef and cook for 6 minutes, using a wooden spoon to break it into small pieces, until it is browned and no pink remains.
Step 3: Add the diced onion and cook for 4 minutes, until it softens. Stir in the garlic, cumin, chili powder, smoked paprika, and the 1 tsp salt. Cook for 30 seconds, then add the 400 g canned tomatoes and 2 tbsp tomato paste, and you will smell the spices wake up.
Step 4: Lower the heat to medium and simmer the beef mixture for 10 minutes, stirring occasionally, until it thickens and the flavors deepen. You can add a splash of water if it starts to look dry before the potatoes are done.
Step 5: Split the baked sweet potatoes down the middle and fluff the insides with a fork. Spoon the spiced beef over each one, and serve with sliced avocado or a handful of chopped cilantro if you have it.
Sweet Potato Shepherd’s Pie
This is comfort food that leans on a fluffy sweet potato top instead of a heavy mash, and the filling gets its depth from tomato paste and thyme. I add a little coconut milk to the topping so it whips up smooth.

Ingredients (makes 6 servings)
- Sweet potatoes, peeled and cubed: 1.2 kg (2.5 lb)
- Ground beef: 900 g (2 lb)
- Yellow onion, carrots, and celery, all diced: 1 onion, 3 carrots, 2 stalks
- Garlic cloves, minced: 3
- Tomato paste: 3 tbsp
- Dried thyme: 1 tsp
- Full fat coconut milk: 120 ml (1/2 cup)
- Beef broth: 240 ml (1 cup)
- Olive oil: 1 tbsp
- Fine salt: 1 tsp
Instructions
Step 1: Bring a large pot of salted water to a boil and add the sweet potatoes. Cook for 12 minutes, until your fork slides through, then drain and return them to the pot with the 120 ml coconut milk and half the salt. Mash until smooth and set aside.
Step 2: Set your oven to 200C (400F). Heat the olive oil in a large ovenproof skillet over medium-high heat. Add the ground beef and cook for 7 minutes, using your spoon to crumble it, until it is browned and no pink remains.
Step 3: Add the diced onion, carrots, and celery to the skillet. Cook for 6 minutes, until the vegetables soften, then stir in the garlic, 3 tbsp tomato paste, and 1 tsp dried thyme. Cook for 1 minute, so the tomato paste darkens and the garlic smells toasty.
Step 4: Pour in the 240 ml beef broth and the remaining salt. Bring the mixture to a simmer and cook for 8 minutes, until the liquid reduces and the filling looks thick and glossy. You can taste it here and add more salt if it needs it.
Step 5: Spoon the mashed sweet potato over the filling in big dollops, then spread it to the edges with the back of your spoon. Drag a fork across the top if you want extra crisp ridges.
Step 6: Bake for 20 minutes, until the top is golden and you can see the filling bubbling at the edges. Let it sit for 5 minutes, then serve the pie hot from the skillet, scooped into shallow bowls.
Sweet Potato Noodle Chicken Stir-Fry
Spiralized sweet potatoes cook fast and soak up the garlicky, gingery sauce without going mushy. This is the one I reach for when I want a stir-fry that feels light but still fills you up.

Ingredients (makes 4 servings)
- Sweet potatoes, spiralized: 680 g (1.5 lb, about 6 cups)
- Boneless chicken breasts, sliced thin: 450 g (1 lb)
- Broccoli florets: 300 g (4 cups)
- Red bell pepper, sliced: 1 medium
- Garlic cloves, minced, and fresh ginger, grated: 3 cloves plus 1 tbsp
- Coconut aminos: 60 ml (1/4 cup)
- Rice vinegar: 1 tbsp
- Toasted sesame oil: 1 tbsp
- Olive oil: 1 tbsp
- Fine salt: 1/2 tsp
Instructions
Step 1: Heat the olive oil in a large wok or skillet over high heat. Add the sliced chicken, season with the 1/2 tsp salt, and stir-fry for 5 minutes, until the outside is opaque and lightly browned. Move the chicken to a plate while you keep the pan hot.
Step 2: Add the broccoli florets and red bell pepper to the hot pan. Stir-fry for 3 minutes, until the broccoli turns bright green but still has some crunch. You want the vegetables to keep a little snap.
Step 3: Stir the garlic, ginger, and sweet potato noodles into the pan. Toss everything with tongs for 4 minutes, until the noodles soften and bend easily. You will see the sweet potato release a little starch, and that is what makes the sauce stick.
Step 4: Return the chicken to the pan and pour in the 60 ml coconut aminos and 1 tbsp rice vinegar. Stir-fry for 2 minutes, until everything is hot and you see the sauce tighten around the noodles.
Step 5: Turn off the heat and stir in the toasted sesame oil. Serve the stir-fry straight from the pan, with extra coconut aminos on the side if you like a saltier finish.
Sweet Potato and Kale Skillet
This one-pan breakfast uses sweet potato as the base and lets the eggs cook right in the pan, so the yolks mix with the greens. I like it with a handful of fresh herbs at the end, but it works without them too.

Ingredients (makes 3 servings)
- Sweet potatoes, peeled and cut into 1 cm cubes: 600 g (1.3 lb)
- Kale, stems removed and torn: 150 g (5 cups)
- Red onion, diced: 1/2 medium
- Garlic cloves, minced: 2
- Eggs: 3 large
- Smoked paprika: 1 tsp
- Ground cumin: 1/2 tsp
- Olive oil: 2 tbsp
- Fine salt and black pepper: 3/4 tsp and 1/4 tsp
- Fresh dill or parsley, chopped: 2 tbsp
Instructions
Step 1: Heat the olive oil in a large oven-safe skillet over medium heat. Add the sweet potato cubes and cook for 10 minutes, stirring every few minutes, until they start to brown and your fork slides in easily.
Step 2: Add the red onion and cook for 4 minutes, until it softens. Stir in the garlic, smoked paprika, cumin, salt, and pepper. Cook for 30 seconds, until it smells warm and you can see the spices coat the potatoes.
Step 3: Pile the kale into the skillet in two big handfuls and stir until it wilts down, about 2 minutes. It will look like a lot at first, but your pan will fit more than you think once it steams.
Step 4: Use the back of a spoon to make three shallow wells in the mixture. Crack an egg into each well and sprinkle the eggs with a little salt. Cover the skillet and cook for 5 minutes, until the whites are set and the yolks are still soft when you jiggle the pan.
Step 5: Scatter the fresh dill or parsley over the top and bring the skillet to the table. Serve each portion with a spatula, scooping the egg and the sweet potato hash together so you get a runny yolk in every bite.
Sweet Potato Turkey Chili
This chili has no beans, so the sweet potato chunks carry the body and add a gentle sweetness against the smoky heat. Make a big pot and let it sit for a day, because the flavors get better in the fridge.

Ingredients (makes 8 servings)
- Ground turkey: 900 g (2 lb)
- Sweet potatoes, peeled and cubed: 900 g (2 lb)
- Yellow onion and red bell pepper, both diced: 1 large onion plus 1 pepper
- Garlic cloves, minced: 4
- Canned diced tomatoes: 800 g (28 oz)
- Tomato paste: 3 tbsp
- Beef broth: 480 ml (2 cups)
- Chili powder, ground cumin, smoked paprika, and dried oregano: 3 tbsp, 1 tbsp, 1 tsp, and 1 tsp
- Olive oil: 1 tbsp
- Fine salt: 1 tsp
Instructions
Step 1: Heat the olive oil in a large pot over medium-high heat. Add the ground turkey and cook for 8 minutes, working your spoon through it until it crumbles, until it is browned and no pink remains.
Step 2: Cook the onion and red bell pepper in the same pot for 5 minutes, until they soften. Stir in the garlic, chili powder, cumin, smoked paprika, oregano, and 1 tsp salt. Cook for 1 minute, until the spices smell dark and warm.
Step 3: Stir in the 800 g canned tomatoes, 3 tbsp tomato paste, and 480 ml beef broth. Work your spoon across the bottom so nothing sticks and the broth turns a deep red.
Step 4: Fold in the sweet potato cubes and bring the chili to a simmer. Lower the heat to medium-low and cook, partly covered, for 35 minutes, stirring every 10 minutes so you prevent sticking.
Step 5: Check a sweet potato cube with the tip of your knife. If it splits easily, the chili is done. If not, let it simmer for another 5 minutes and test again.
Step 6: Taste and add more salt if you need it. Ladle the chili into bowls and serve it with sliced avocado, chopped white onion, and a squeeze of lime.
Sweet Potato Cauliflower Rice Bowl
This bowl layers roasted sweet potato, herby cauliflower rice, and a bright lemon dressing. It is the lighter option in the list, but the vegetables still feel substantial enough for dinner.

Ingredients (makes 4 servings)
- Sweet potatoes, peeled and cut into small cubes: 900 g (2 lb)
- Cauliflower rice: 400 g (4 cups)
- Ground chicken: 450 g (1 lb)
- Cherry tomatoes, halved: 250 g (1 pint)
- Cucumber, diced: 1/2 medium
- Fresh parsley and mint, chopped: 1/2 cup total
- Lemon, juiced: 1
- Garlic cloves, minced: 2
- Smoked paprika, ground cumin, and fine salt: 1 tsp, 1 tsp, and 1 tsp
- Olive oil: 3 tbsp
Instructions
Step 1: Set your oven to 220C (425F) and line a baking sheet with parchment. Toss the sweet potato cubes with 1 tbsp of the olive oil, the smoked paprika, cumin, and half the salt. Roast for 25 minutes, turning once, until the edges are deeply browned.
Step 2: While the sweet potatoes roast, heat another 1 tbsp olive oil in a large skillet over medium heat. Add the cauliflower rice and cook for 5 minutes, stirring a few times, until it is tender and dry. Stir in the garlic and you will smell it almost immediately.
Step 3: Push the cauliflower rice to one side and add the remaining 1 tbsp olive oil. Add the ground chicken and the rest of the salt. Cook for 6 minutes, using your spoon to turn it into fine crumbles, until it is cooked through and browned.
Step 4: Mix the chicken into the cauliflower rice and spoon the mixture into bowls. Top with the roasted sweet potatoes, cherry tomatoes, and cucumber, and you have a full plate.
Step 5: Squeeze the lemon juice over the bowls and scatter the parsley and mint on top. Toss each bowl lightly and serve warm, with extra lemon on the side if you like it brighter.
Sweet Potato Beef Stew
Slow-cooked beef and sweet potato both turn tender in the same pot, and the sweet potato thickens the broth a little as it cooks. This is the one I bring out when I want something that simmers all afternoon.

Ingredients (makes 6 servings)
- Beef chuck, cut into 4 cm cubes: 1.2 kg (2.5 lb)
- Sweet potatoes, peeled and cut into large cubes: 900 g (2 lb)
- Yellow onion, carrots, and celery, all chopped: 1 onion, 3 carrots, 2 stalks
- Garlic cloves, minced: 4
- Tomato paste: 3 tbsp
- Beef broth: 960 ml (4 cups)
- Dried thyme and dried rosemary: 1 tsp and 1/2 tsp
- Olive oil: 2 tbsp
- Fine salt: 1 tsp
Instructions
Step 1: Pat the beef dry with paper towels and season it with the 1 tsp salt. You want the surface dry so it browns, so take the extra minute here. Heat 1 tbsp olive oil in a large Dutch oven over medium-high heat.
Step 2: Brown the beef in two batches, about 4 minutes per batch, turning the pieces until they are deeply browned on all sides. Move each batch to a plate as it finishes, and you will see a dark crust form on the bottom of the pot.
Step 3: Lower the heat to medium and add the remaining 1 tbsp olive oil. Add the onion, carrots, and celery. Cook for 6 minutes, stirring often, until the vegetables soften and you smell the rosemary. Stir in the garlic, tomato paste, thyme, and rosemary, and cook for 1 minute.
Step 4: Return the beef to the pot and pour in the 960 ml beef broth. Work your spoon across the bottom to lift the crust. Bring the liquid to a simmer, then lower the heat to low.
Step 5: Cover the pot and simmer for 1 hour, until the beef is starting to feel tender when you pierce it with a knife. Add the sweet potatoes and continue to simmer for 30 more minutes, partly covered, until the potatoes are soft but not falling apart.
Step 6: Taste the broth and add more salt if you think it needs it. Serve the stew in deep bowls, with a spoon and plenty of fresh herbs on top.
Smoky Roasted Sweet Potato Wedges with Avocado Dip
These wedges get crisp edges in a hot oven and a smoky crust from paprika and garlic. The avocado dip is cool and lime-heavy, which balances the sweet potato without any fuss.

Ingredients (makes 4 servings)
- Sweet potatoes, cut into wedges: 900 g (2 lb)
- Avocado: 1 large
- Lime, juiced: 1
- Garlic clove, minced: 1
- Smoked paprika: 2 tsp
- Ground cumin: 1/2 tsp
- Garlic powder: 1/2 tsp
- Olive oil: 3 tbsp
- Fine salt: 3/4 tsp
- Fresh cilantro, chopped: 2 tbsp
Instructions
Step 1: Set your oven to 220C (425F) and line a large baking sheet with parchment. Toss the sweet potato wedges with 2 tbsp olive oil, smoked paprika, cumin, garlic powder, and the salt. Spread them out in a single layer.
Step 2: Roast the wedges for 25 minutes, flipping them halfway through, until they are deeply browned and crisp at the edges. You may want to switch the pan to the lower rack for the last 5 minutes if your oven runs cool.
Step 3: While the wedges roast, cut the avocado in half and scoop the flesh into a bowl. Mash it with the lime juice, minced garlic, and the remaining 1 tbsp olive oil until it is creamy but still a little chunky, so you have some texture.
Step 4: Pile the hot wedges on a plate and scatter the cilantro over the top. Serve them with the avocado dip alongside, and squeeze extra lime over everything if you like it sharp.
Sweet Potato Apple Sausage Skillet
This skillet leans on apple and fresh sage for a savory breakfast that still feels a little sweet from the potatoes. You get crisp sausage, soft sweet potatoes, and fruit all in one pan.

Ingredients (makes 4 servings)
- Sweet potatoes, peeled and cut into small cubes: 600 g (1.3 lb)
- Chicken sausage, sliced into rounds: 450 g (1 lb)
- Apple, cored and diced: 1 medium
- Red onion, diced: 1/2 medium
- Fresh sage, chopped: 1 tbsp
- Garlic cloves, minced: 2
- Olive oil: 2 tbsp
- Smoked paprika: 1/2 tsp
- Fine salt: 1/2 tsp
- Black pepper: 1/4 tsp
Instructions
Step 1: Heat 1 tbsp olive oil in a large skillet over medium heat. Add the sliced chicken sausage and cook for 6 minutes, turning once, until the rounds are browned and crisp on both sides. Move them to a plate while you keep the pan hot.
Step 2: Add the remaining 1 tbsp olive oil to the pan. Tip in the sweet potato cubes and cook for 10 minutes, stirring every few minutes, until they are tender and browned at the edges. Your pan will smell sweet and smoky as they colour.
Step 3: Cook the red onion and apple in the skillet for 5 minutes, until the apple softens and the onion turns translucent. Stir in the garlic, sage, smoked paprika, salt, and pepper, and cook for 30 seconds, until you smell the sage sharpen.
Step 4: Return the sausage to the pan and fold everything together. Press the mixture into an even layer and let it cook undisturbed for 2 minutes so you get a little crust on the bottom.
Step 5: Serve the skillet hot, scooped onto plates with a handful of fresh greens on the side if you want something crisp. It is just as good straight from the pan.
Make-Ahead Sweet Potato Egg Cups
These little cups are my answer to busy mornings, because the sweet potato base bakes into a crisp shell and the egg cooks inside. One tray gives you breakfast for most of the week, and they reheat well.

Ingredients (makes 12 egg cups)
- Sweet potatoes, peeled and grated: 600 g (1.3 lb, about 4 cups)
- Eggs: 12 large
- Red bell pepper, finely diced: 1/2 medium
- Baby spinach, chopped: 60 g (2 cups)
- Garlic powder: 1/2 tsp
- Onion powder: 1/2 tsp
- Smoked paprika: 1/4 tsp
- Olive oil: 2 tbsp
- Fine salt: 1 tsp
- Black pepper: 1/4 tsp
Instructions
Step 1: Set your oven to 190C (375F) and oil a 12-cup muffin tin. Place the grated sweet potato in a clean towel and squeeze out as much liquid as you can, then transfer it to a bowl.
Step 2: Toss the sweet potato with 1 tbsp olive oil, garlic powder, onion powder, smoked paprika, and half the salt. Press a spoonful into each muffin cup and use your fingers to press it up the sides so you form a small shell.
Step 3: Bake the sweet potato shells for 15 minutes, until the edges look dry and lightly golden. If they puff up, press them back down with a spoon while they are still hot, and you will have a deeper cup.
Step 4: Meanwhile, whisk the eggs with the remaining salt and pepper in a bowl. Stir in the bell pepper and spinach so you can see the vegetables speckle the eggs.
Step 5: Divide the egg mixture among the baked sweet potato shells, filling each one almost to the top. Return the pan to the oven and bake for 12 minutes, until the eggs are set and you see the tops look firm.
Step 6: Let the cups cool in the pan for 5 minutes, then run a small knife around the edges and lift them out. Serve two cups per person with hot sauce or fresh tomato, and you will have an easy breakfast.
Across all these sweet potato recipes, the thing that matters most is cutting the potatoes to roughly equal pieces. That way they soften at the same rate, whether they are roasting, simmering, or baking into a shell. A sharp knife and a little patience at the cutting board make every version turn out better.
Pick the one that fits your evening and let the potatoes do the heavy lifting. You know which one you are craving, so get the pan hot and start cooking.
