Southwestern Egg Bites

southwestern egg bites

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Hello friends!! If you are a loyal follower of Salted Spoonful, you may have noticed that I only posted one recipe last week and this week. I’m doing “summer hours” with my blog, which means I’ll only post one new recipe per week. I’ve just gotten too busy to create 2 quality recipes every week, and I would never post a recipe that’s not that great! SO, here is my EXCELLENT recipe for this week. Southwestern Egg Bites!

These yummy egg bites are perrrrrfecto for a quick, healthy-ish breakfast. They are super delish and pretty easy to make! In muffin tins, we create a tasty sweet potato & cheese “crust,” then fill it with salsa-ified eggs, cottage cheese, green onions, and ham. We’ve got some great sources of protein in eggs, cottage cheese, and ham. Sweet potatoes, on top of being way more delicious than regular potatoes (don’t @ me), have high levels of beta carotene (Vitamin A), and a pretty good amount of potassium and fiber. You can feel good about eating these Southwestern Egg Bites!

sweet potato hash shell for southwestern egg bites

I will say, the thing I haven’t quite solved about this recipe is that it kinda sticks to the muffin tin. I think maybe I have a crap muffin tin. You just need to make sure to grease your muffin tin really REALLY well. And if you have a crappy old one like me, maybe it’s time to get a new, non-stick muffin tin before trying this recipe.

I love breakfasts like this because you put in a little time upfront to make it, and then you don’t have to think about what to eat for breakfast for the next week. It’s as simple as popping it in the microwave. Easy peasy! Another great thing about this recipe is that you can totally mix it up and make it a bunch of times. Try different spice variations, different meats or veggie add-ins, different sauces instead of salsa, etc. Just be careful not to add too much more liquid. Like I wouldn’t add tomatoes because they’d be too liquidy. But mushrooms or peppers or whatever?? Go for it! It’s a great starter recipe if you want to make it your own. I hope you share your variations with me!

egg mixture for southwestern egg bites

Let me know if you make these Southwestern Egg Bites!! I think you’ll love them. And if you have any recommendations on a good nonstick muffin tin, I’m all ears! 🙂

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southwestern egg bites

Southwestern Egg Bites

  • Author: Megan B-L
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 12 egg bites 1x
  • Category: Breakfast
  • Cuisine: Tex-Mex


These Southwestern Egg Bites are made with a tasty sweet potato & cheese “crust,” then filled with salsa-ified eggs, cottage cheese, green onions, and ham for a delicious, high protein breakfast!


  • butter and/or cooking spray for greasing the muffin tin 
  • 1 medium-large sweet potato, peeled
  • 1 cup sharp cheddar, grated
  • ½ teaspoon salt
  • ¼ teaspoon red pepper flakes
  • 1 teaspoon garlic powder
  • 2 tablespoons olive oil
  • 6 eggs
  • ¼ cup cottage cheese
  • ¼ cup your favorite salsa
  • 2 green onions, white and light green parts sliced thin
  • ½ cup smoked ham, diced
  • generous cranks of pepper


  1. Preheat oven to 400°. Grease THE HECK out of a muffin tin. Like really go to town greasing that bad boy. 
  2. Grate the sweet potato on a box grater on the large grate side. Then, we need to get rid of extra moisture. Take a handful of grated sweet potato and plop it into a cheesecloth or dish towel and then SQUEEEEZE it over the sink until you’ve got as much liquid out as you can. Do this with all of the grated sweet potato, then transfer to a large bowl. 
  3. Add sharp cheddar, salt, red pepper flakes, garlic powder, and olive oil to the sweet potato and gently mix with a fork until evenly combined. 
  4. Spoon about a heaping ¼ cup of sweet potato mixture into each muffin cup. Use a spoon or a shot glass to tamp down the sweet potatoes, creating a divot in the middle and pressing the mixture against the sides. Bake for 15–20 minutes or until the pieces on top are looking brown. 
  5. Meanwhile, in a large bowl, beat eggs, cottage cheese, salsa, green onions, ham, and pepper until homogenized. 
  6. When sweet potato cups are done, remove from oven, then turn oven down to 375°. 
  7. Spoon about ¼ cup of egg mixture into each muffin cup, or until evenly filled with all of the mixture.
  8. Bake at 375° for 15 minutes. Eggs should be puffed up and not jiggly. 
  9. Remove from oven and let rest for 15 minutes before removing egg bites from muffin tin. To remove, use a butter knife to run around the edges of each cup to loosen and then use a spoon to scrape it out if the bottom feels stuck. 


  • This recipe is super modifiable! If you’d rather use regular potatoes instead of sweet, go for it. Perhaps you prefer a different cheese, like pepper jack? Yes! Vegetarian? Use black beans instead of ham or just leave it out altogether. 

Keywords: eggs, breakfast, protein, ham, easy, quick

More breakfast items are never far away. Like this Asparagus, Mushroom, & Goat Cheese Frittata.

chai spiced breakfast cookies

Or maybe for a bit more indulgent breakfast food, how about my Chai Spiced Breakfast Cookies?

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