Healthy Egg Muffin Recipe with Sweet Potato & Kale


When I got home from the gym last night I was starving. Then I opened my freezer to pull out some chicken only to find that I didn’t, in fact, have any chicken. Bummer. Normally at this point the hunger takes over and I give up on cooking altogether. I open a box of crackers, or opt for yogurt and granola and call it a day. But I’ve recently put a halt on the processed food, as I realized this pattern was happening way too often. The processed stuff makes me feel sluggish. Gotta get myself back on the whole foods train.

For this reason, I’ve been reading a lot about the Slow Carb Diet lately and decided to give it a shot. Here’s the challenge: no processed food, whole foods only, with one “cheat day” a week. On cheat day, everything is fair game. You know we’re not big fans of deprivation or dieting around here, and I haven’t given myself a specific timeline, but I’m about three weeks in and feelin’ pretty rad. What’s great is that it’s forcing me to be creative with vegetables (the ole’ spiralizer has been earning its keep), plus I’ve noticed a dramatic decrease in sugar intake. The most important thing though, is that I’ve been eating more mindfully, really thinking about the fuel I’m providing my little bod pod, instead of shoveling in whatever’s around.

Breakfast has been tough, that I will admit. My usual avo toast or yogurt with fruit and granola do not make the nothing-processed cut, and as much as I’m intrigued by the idea, I’ve never been a huge fan of the salad for breakfast concept. I love a good omelet, but weekdays don’t exactly allow for time in the kitchen. Enter: my new fave healthy egg muffin recipe. I’ve been making these little guys in batches over the weekend, and heating them up during the week. Pair one or two with a few avocado slices and breakfast is served! Super easy, and they’re just so damn cute.

When I first made these muffins I had sweet potatoes and kale on hand, but you could really throw any ingredients together. A spinach and sun-dried tomato combo comes to mind, or fresh herbs with garlic. Here’s how to make them.


3 eggs

1 medium sweet potato

2 cups chopped kale (or any type of green)

2-3 chopped scallions

1 tablespoon olive oil

2 teaspoons garlic powder

Optional: 1 teaspoon red pepper flakes

Optional: 1 teaspoon turmeric

Sea salt + pepper


Preheat oven to 400 degrees F.

Wash and chop the sweet potato into small cubes, and mix in a small bowl with olive oil and a sprinkle of salt and pepper. Line them out on a tray and bake for about 30 minutes. They’re going to go back in the oven later, so they don’t need to be completely done.

While those are baking, lightly grease a muffin tray (this mixture will fill about six cups, so feel free to double the recipe if you have a larger tray) and chop the kale and scallions.

In a separate bowl, mix together the eggs, kale, scallions, garlic powder, red pepper flakes, turmeric, another dash of salt and pepper, and then add the sweet potatoes when they’re done baking. Mix again thoroughly.

Pour the mixture evenly across the six muffin tray cups and bake for 15 minutes (until the eggs have set). Let them sit for a minute, and then serve warm. You can also store in the fridge so you have breakfast for the week, or even freeze them for a couple weeks. Enjoy!

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Also published on Medium.


  1. Maybe double the egg or half the veges. I ended up with veggie muffins with egg flavoring… 😉

    • Oh yep,I’m definitely guilty Angela! That’s the way I like ’em. Great suggestion though, thanks for reading!

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