Egg Cups with Zucchini and Sweet Potato

Dec 13, 2023 | Nutrition & Wellness

View of protein-packed egg cups with zucchini and sweet potato

Egg cups are a healthy, simple, and tasty way to enjoy breakfast. It’s the perfect high-protein grab-and-go breast or snack!

Packed with nutrients from ingredients like vegetables and lean meats, they support overall well-being. Their grab-and-go convenience suits busy lifestyles, allowing for easy preparation and reheating. With a balanced mix of macronutrients, including protein, healthy fats, and carbohydrates, egg cups promote stable energy levels throughout the morning. The inclusion of vegetables adds diverse nutrients and antioxidants. Homemade versions allow for the avoidance of processed ingredients, making them a wholesome alternative to many commercial breakfast options. In essence, egg cups offer a delicious, nutrient-rich, and practical solution for a healthy and satisfying breakfast or snack.

Egg Cups with Zucchini and Sweet Potato


  • 2 zucchini chopped
  • 1 small sweet potato, peeled and shredded
  • 1 lb ground turkey
  • 1/2 tsp Multipurpose Umami Seasoning Blend from Trader Joe’s or your preferred seasoning
  • 1/4 tsp salt
  • 1.5 cups of egg whites
  • 3 eggs
  • 1/2 cup cottage cheese (optional)


  1. Preheat over to 375F
  2. Sautee the zucchini and sweet potato in a small amount of cooking spray until tender and browned
  3. Brown the turkey
  4. Mix together the zucchini, sweet potato, and ground turkey in a bowl and add Umami seasoning and a pinch of salt
  5. Using a blender, mix together the egg whites, eggs, and cottage cheese until fully blended
  6. Fill muffin liners with the zucchini, sweet potato, and ground turkey mixture, then pour the egg mixture on top
  7. Bake for 20-22 minutes, or until the eggs are set and cooked to your liking