Salmon & Sweet Potato Egg Cups

I love any excuse to cook a big salmon at the beginning of the week and get multiple recipes out of it! These egg cups could not be easier to whip up and make a wonderful snack or protein rich addition to a school lunch box. If you are making this for a younger toddler feel free to chop the sweet potato extra small so the chunks are easier to bite into. Otherwise, this is an ideal recipe for young babies/toddlers because these muffins are easy to hold, soft to chew, and packed full of so many essential vitamins, minerals and protein.

One of the things I love about a “frittata” type recipe is that these can be enjoyed warm, room temperature or chilled. I love these almost more than my toddler does (thought she’s a huge fan!) but I can eat two of these for breakfast with my cup of coffee and feel so darn satisfied in all departments— flavor, nutrition, and substance. These really have it all with only a few basic ingredients.

I hope you and your little ones enjoy these as much as we do. Feel free to play around with different seasonings or cheeses (or leave the cheese out all together!) This is a forgiving recipe so go with what you’ve got!

Before we get cooking let me break down a few of the rad ingredients that go into these tasty egg cups.

Salmon is rich in omega-3 fatty acids which is essential for brain health (especially in little growing bodies)and is high in vitamin B12 which helps regulate the central nervous system and is necessary in producing red blood cells. It’s a great source of protein as well and can be served in a variety of ways which is why I love incorporating this into my children’s diet.

Eggs are a wonderful source of some of the harder to get nutrients like vitamin D and B12. They’re also a great source of the essential mineral iodine. Eggs are a complete protein as they contain all essential amino acids.

Sweet Potatoes are AMAZING! Not only are they high in fiber but they contain antixoidants and are rich in beta carotene which converts to vitamin A and helps to support vision and a good immune system.

Alright- now that you know how nutritious this simple recipe is let’s get cooking!

Salmon & Sweet Potato Egg Cups

PREP TIME: 10 minutes    COOK TIME: 20 MINUTES    SERVES: 6

• 1 cup leftover cooked salmon, flaked

• 1 cup roughly chopped sweet potato (about 1/2 inch size cubes)

• 4 large eggs

• 2 tablespoons cream

• salt and pepper

• 1/4 cup shredded cheddar cheese (or crumbled goat cheese)

• 2 tablespoons finely chopped parsely

Preparation

1. Preheat the oven to 400F. Grease a muffin tin or use parchment liners to fill out 6 muffins holes.

2. Add the salmon to a large bowl and keep to the side.

3. Boil the chopped sweet potatoes in a pot of water until fork tender. About 5-7 minutes. Drain.

4. Add the sweet potatoes to the bowl with the salmon. Add the eggs, cream, salt and pepper, cheese and parsley. Whisk until well combined.

5. Divide the mixture between the muffin cups and bake in the oven until the eggs are set and cooked through, about 15 minutes. Start checking around 12 minutes and continue to keep an eye on them until fully cooked.

   Notes

   Cooking times will very from kitchen to kitchen. Store egg cups in a sealed container in your fridge for 3-4 days.