Gluten Free Sweet Potato & Sausage Egg Cups

If you have around 35 minutes to spend in the kitchen, Gluten Free Sweet Potato & Sausage Egg Cups might be a great gluten free, dairy free, and whole 30 recipe to try. This recipe makes 12 servings with 178 calories, 10g of protein, and 13g of fat each. For 64 cents per serving, this recipe covers 10% of your daily requirements of vitamins and minerals. It is brought to you by Food Fanatic. Not a lot of people made this recipe, and 8 would say it hit the spot. It works well as an inexpensive side dish. Head to the store and pick up black pepper, eggs, salt, and a few other things to make it today. Overall, this recipe earns a not so tremendous spoonacular score of 35%. Gluten Free Sweet Potato Sausage Balls, Sweet Potato and Mozzarellan Egg Skillet (vegetarian, gluten-free), and Sweet Potato Hash Egg Cups are very similar to this recipe.

Servings: 12

Preparation duration: 10 minutes

Cooking duration: 25 minutes

 

Ingredients:

1/2 teaspoon Black Pepper

8 Eggs

1 teaspoon Fennel Seed

1 pound Ground Sausage, mild

1 Red Pepper, diced

1/2 teaspoon Salt

1 medium Sweet Potato, sliced & cubed

1/4 cup Diced White Onion

Equipment:

oven

frying pan

paper towels

muffin tray

bowl

mixing bowl

whisk

Cooking instruction summary:

Preheat the oven to 400F. In a cast iron skillet, cook the ground sausage until well-done, mix in the fennel seed. Do not drain the pan. Set aside the sausage on a paper towel lined plate, to drain off excess grease. While the sausage is draining, add in the onion, potato, and pepper into the pan. Cook this on medium-high heat for about 10 minutes until the veggies have softened. Spray a muffin pan with non-stick cooking spray. Coat each tin well to avoid sticking. Combine the sausage with the veggies in a large bowl and mix together well. Fill each muffin tin with the filling. In a mixing bowl, whisk together the eggs to combine. Pour it over each muffin tin nearly to the top. Bake for 15 minutes at 400F or until nicely browned.

 

Step by step:


1. Preheat the oven to 400F.

2. In a cast iron skillet, cook the ground sausage until well-done, mix in the fennel seed.

3. Do not drain the pan.

4. Set aside the sausage on a paper towel lined plate, to drain off excess grease.

5. While the sausage is draining, add in the onion, potato, and pepper into the pan.

6. Cook this on medium-high heat for about 10 minutes until the veggies have softened.

7. Spray a muffin pan with non-stick cooking spray. Coat each tin well to avoid sticking.

8. Combine the sausage with the veggies in a large bowl and mix together well.

9. Fill each muffin tin with the filling.

10. In a mixing bowl, whisk together the eggs to combine.

11. Pour it over each muffin tin nearly to the top.

12. Bake for 15 minutes at 400F or until nicely browned.


Nutrition Information:

Quickview
178k Calories
9g Protein
12g Total Fat
5g Carbs
4% Health Score
Limit These
Calories
178k
9%

Fat
12g
20%

  Saturated Fat
4g
27%

Carbohydrates
5g
2%

  Sugar
1g
2%

Cholesterol
136mg
45%

Sodium
390mg
17%

Get Enough Of These
Protein
9g
20%

Vitamin A
3169IU
63%

Vitamin C
13mg
17%

Selenium
9µg
13%

Phosphorus
122mg
12%

Vitamin B6
0.24mg
12%

Vitamin B2
0.2mg
12%

Vitamin B3
2mg
10%

Vitamin B12
0.58µg
10%

Vitamin B1
0.14mg
9%

Vitamin B5
0.89mg
9%

Zinc
1mg
9%

Vitamin D
1µg
7%

Potassium
227mg
7%

Iron
1mg
6%

Folate
21µg
5%

Manganese
0.1mg
5%

Copper
0.08mg
4%

Magnesium
15mg
4%

Vitamin E
0.59mg
4%

Fiber
0.92g
4%

Calcium
29mg
3%

Vitamin K
1µg
1%

covered percent of daily need
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