Sweet Potato Egg Cups | Abs are Made in the Kitchen | Erin Stern

Posted on September 30, 2017 at 12:00 AM

Sweet potato Egg Cups | Abs are Made in the Kitchen | Erin Stern

Breakfast can be the toughest meal to plan for, especially on weekdays. Having a grab and go meal in the morning can ensure that you fuel your body and get your day off to a good start. These sweet potato egg cups are easy to make, store well, and can be reheated in the microwave in about a minute.You’ll get an energy boost from the sweet potato, healthy fats from the eggs, and additional protein from the egg whites. I like to sneak in a bit of parmesan cheese just to enhance the sweetness of the potatoes, and to add a bit of richness. 

These also make great pre-workout snacks, since they’re portable. Just toss one into your cooler and be on your way!


  • 1 bag of sweet potato tots (I used Alexia brand)
  • 2 tbsp. dry parmesan cheese 
  • 1 ½ cups liquid egg whites
  • 6 large eggs
  • Pinch of salt and pepper


  1. Preheat oven to 375. Spray a large 6 muffin pan with cooking spray. Make sure that the entire cup area is covered, as these can stick otherwise. 
  2. Evenly divide tater tots into 6 portions. Press each portion into the bottom and sides of the muffin cups with the back of a spoon. Lightly season with salt and pepper to taste.
  3. Place in the oven and bake for 8-10 minutes, or until tots start to brown.
  4. Remove from the oven, and sprinkle 1 tsp of parmesan cheese into the bottom of each cup. Add an egg into each cup. Pour liquid egg whites into each cup, until the egg almost reaches the top. Sprinkle a little salt and pepper on top.
  5. Bake for an additional 10-12 minutes, or until eggs are set. 
  6. This recipe makes 6 servings, but you can adjust this based on your needs.

One of the keys to success in reaching goals is planning. Always have healthy food options on hand, and you’ll find that it’s much easier to stick to your goals.

Supplementation is also key in reaching goals! I take PEAK ATP 30 minutes before training, and it helps me train longer. I get more quality reps in, too. 

Makes 6 servings. Calories per serving:

  • Calories 272.0
  • Total Fat 10.6 g
  • Total Carbohydrate 27.2 g
  • Protein 15.1 g

Thanks for reading! Be sure to check out the corresponding video for a demonstration! Train hard, y’all!

- Erin Stern, 2x Ms. Figure Olympia

Made this today they are delicious. Pretty filing too. Thanks Erin keep them coming. ❤️❤️
Carmen | 1/30/24 at 1:25 AM
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