Gluten Free Sweet Potato & Sausage Egg Cups Recipe

Kristy Still | Mommy Hates Cooking

Gluten Free Sweet Potato & Sausage Egg Cups are a quick, on-the-go breakfast that everyone will love. They’re great for busy commutes!

Has anyone else counted down how many weeks we have left till summer? Our household is counting down!

Of course, a few weeks into the summer, I’ll admit, I secretly start counting down until school starts back up again; however, I could definitely use a break.

Gluten Free Sweet Potato & Sausage Egg Cups Photo

We have been so busy lately that just about everything, especially mealtime has been put on the backburner. I decided to whip up a batch of these Sweet Potato & Sausage Egg Cups to at least get ahead on breakfast.

Not only have our weeks been full of activity, but we have been getting to bed so much later than normal, that we end up running late in the morning too.

Gluten Free Sweet Potato & Sausage Egg Cups Picture

It’s a vicious cycle, which I am beyond ready to get off. Luckily, by spring break, which is closer than summer, we should be nearly off that crazy cycle and hopefully back to a much more doable pace.

In the meantime, I have been doing a lot of prep ahead meals to keep us from eating out every single day. I have decided I need to remind myself that next year over Christmas break, we really need to do a freezer meal prep day to avoid this chaos come January.

Gluten Free Sweet Potato & Sausage Egg Cups Image

For us, it’s typically busy because of basketball season. Thankfully, it doesn’t last more than two months, so we are back to normal relatively quickly, but those two months are quite a rush when it comes to getting food on the table.

One of my favorite ways to eat breakfast is these Sweet Potato & Sausage Egg Cups. I am not a huge fan of just plain eggs, so I like to add to them.

Gluten Free Sweet Potato & Sausage Egg Cups Pic

I can make these cups on Sunday and then warm them up throughout the week.

File 1 Gluten Free Sweet Potato & Sausage Egg Cups

I make these by preparing the sausage, then cooking the sweet potatoes, peppers, and onion separately. Once I have all my ingredients ready, I simply fill them in sprayed muffin tins and top them with some whisk eggs.

If you cut into your sweet potato and it's white inside, don't panic! That's natural.

File 2 Gluten Free Sweet Potato & Sausage Egg Cups

They only take about 10 minutes in the oven to bake. It’s best to use a spatula to carefully remove them.

File 3 Gluten Free Sweet Potato & Sausage Egg Cups

Then, I simply store them in an airtight container and save them in the fridge for the week.

File 4 Gluten Free Sweet Potato & Sausage Egg Cups

My entire family loves these; we actually make them a variety of ways. We also like to use hash browns instead of sweet potatoes at times too.

File 5 Gluten Free Sweet Potato & Sausage Egg Cups

Have you egg cups before? It’s time to enjoy some gluten free sweet potato & sausage egg cups! Pair them with this Gluten Free Turkey Sausage Gravy!

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Tip: We recommend you learn how to parboil sweet potatoes.


Gluten Free Sweet Potato & Sausage Egg Cups Recipe

    12 Servings


  • 1 pound Ground Sausage, mild
  • 1 teaspoon Fennel Seed
  • 1/4 cup Diced White Onion
  • 1 medium Sweet Potato, sliced & cubed
  • 1 Red Pepper, diced
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Black Pepper
  • 8 Eggs


  1. Preheat the oven to 400°F.
  2. In a cast iron skillet, cook the ground sausage until well-done, mix in the fennel seed.
  3. Do not drain the pan.
  4. Set aside the sausage on a paper towel lined plate, to drain off excess grease.
  5. While the sausage is draining, add in the onion, potato, and pepper into the pan.
  6. Cook this on medium-high heat for about 10 minutes until the veggies have softened.
  7. Spray a muffin pan with non-stick cooking spray. Coat each tin well to avoid sticking.
  8. Combine the sausage with the veggies in a large bowl and mix together well.
  9. Fill each muffin tin with the filling.
  10. In a mixing bowl, whisk together the eggs to combine.
  11. Pour it over each muffin tin nearly to the top.
  12. Bake for 15 minutes at 400°F or until nicely browned.



Cooking Method:
Gluten Free
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Related Recipes:
Gluten Free Recipes, Breakfast Recipes, Brunch Recipes, Muffin Recipes, Egg Recipes, Sausage Recipes, Sweet Potato Recipes, Pepper Recipes, Onion Recipes, Easy Recipes, Baking Recipes, Baked Recipes, Family Meals and Snack Recipes
Recipe Yields:
12 servings
Prep Time:
Cook Time:
Total Time:
Related Post:
Author: Kristy Still
Recipe Yields: 12 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

Nutrition Facts

Servings Per Recipe 12

Amount Per Serving
Calories from Fat 95
Calories 158

% Daily Value*
Total Fat 12g
  Saturated Fat 3g
Sodium 281mg
Total Carbohydrate 3g
  Dietary Fiber 1g
  Sugars 1g
Protein 9g

* Percent Daily Value are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrition Facts are estimated based on ingredients and data provided by Fat Secret. Please consult a doctor if you have special dietary needs.
Kristy Still

About Kristy

Kristy turned her hatred of cooking into a new outlet for creativity. Now that's the kind of attitude we're fanatical about! She blogs about all sorts of good food on Mommy Hates Cooking. On Food Fanatic, she's tackling all things Gluten Free.

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