Black Bean and Sweet Potato Egg Muffins: A healthy and easy make-ahead breakfast recipe. Gluten-Free, Dairy-Free and Low-Calorie
Gluten-Free, Dairy-Free, Low-Calorie and Still Delicious?
Cheese is a staple in most egg muffins, including my go-to easy egg muffin recipe. I’m not really crazy about eggs unless they have lots of butter and cheese thrown in. So, when I set out to develop a delicious dairy-free egg muffin, I wondered if it could really be done.
Saute the sweet potato, add drained black beans and season, then fill muffin cups.
Once I tried one of these egg muffins, they quickly became my new go-to breakfast recipe. So easy, and full of healthy, low-cost ingredients. These black bean and sweet potato egg muffins are a winner!
Next, add the eggs.
Simple, Thrifty Ingredients
It says it right at the top of the page near my logo: I love simple and thrifty recipes. When considering all of the ingredients to use for dairy-free egg muffins, I chose to keep the ingredient list simple. These black bean and sweet potato egg muffins have just a few low-cost ingredients, but they’re packed full of flavor!
A Healthy Make-Ahead Option
My favorite thing about this recipe is that it’s a healthy make-ahead option. Cook a batch at the beginning of the week and pop them in the fridge or freezer for a quick, ready-to-go breakfast, lunch or snack!
Black Bean and Sweet Potato Egg Muffins
Ingredients
- 1 TBS olive oil
- 1 sweet potato cut into 1/2 inch cubes
- 1 can black beans drained and rinsed
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp smoked paprika
- 1 tsp salt
- 2 TBS minced garlic
- 10 eggs
Instructions
- Preheat oven to 350ºF.
- Heat olive oil over medium heat in a nonstick pan.
- Add sweet potatoes. Cover and cook for 10 minutes, or until tender.
- Add all ingredients, except eggs, to the pan and stir to combine, heating until spices are fragrant.
- Remove from heat and distribute mixture evenly into 12 muffin cups.
- Beat eggs and pour over mixture, distributing evenly.
- Bake until eggs are set, about 20 minutes.
- Enjoy!
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Love make ahead for sure! Love portion control and NEED gluten FREE. I am on these as soon as I get to the store tomorrow.
I hope you enjoy them!
I make these, only I make the dairy version…lots of cheese!! My husband would love your version, adding the ingredients to my shopping list! Thank you for joining us Create and Celebrate, we appreciate your support 🙂
I am all about the dairy versions usually too! I love putting lots of cheese in my Easy Egg Muffins. Unfortunately, my 2 month old doesn’t seem to be able to handle it when I eat dairy products, which forced me to get creative with new ways to enjoy egg muffins. I hope your husband enjoys them as much as I do!
I’m always looking for new breakfast ideas for my picky toddler. I love being able to make a batch of something and freeze it for an easy individual breakfast in the morning. My two year old likes all 3 of these ingredients! So, I will definitely be adding this to my list of recipes to try. Thanks for sharing!
I hope your toddler loves them!