Sweet Potato & Kale Eggy Muffin Cups


“Breakfasts on-the-go”: the black hole for many of my busy clients who are in search of healthier options.

Though I’d love for each client…each person..to find time to sit, smell, eat, relish their food, I understand that it’s not always practical. However, fast-food chains are a nutrition wasteland, and you’ll do yourself more harm than good trying to digest their rubbery eggs, oil-caked hashbrowns and syrupy sweet parfaits and smoothies.


Instead, make these amazingly delicious muffin cups!

A few days ago, I started a real-food cleanse, hosted by a fellow NGI graduate here in Nashville, Marnie Reasor of Resplendent Healing. Marnie’s cleanse uses allergy-friendly, whole-foods recipes plus a few supplements to get things working at peak condition again. It’s a spring cleaning packed with ample, chewable food, nothing extreme and nothing liquid-only. So far, I am enjoying an excuse to tidy up my own diet in places I might not be as strong (peanut butter, I’m looking at you).

When all is said and done, I will share more with y’all. But for now, I’ll leave you with this awesome teaser recipe, that was inspired by something in our Cleanse Cookbook. The original creator is Chef Shane Kelly, another chef-colleague that I greatly admire. This recipe is infinitely customizable, but I just happen to have a thing for sweet potatoes + kale + smoked paprika.

These little eggy cups are the answer to your “breakfast on the go” prayers. Two of them tucked neatly into a little (preferably glass) tupperware container is a perfect amount of protein, fiber and nutrients to start the day with steady blood sugar levels. And speaking of sugar, these have been a nice change from the fruit-focused breakfasts I usually make.

Make these with your children, friends, husband or self and feel great about starting your day on a balanced foot for the week!

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Kale and Sweet Potato Muffin Cups


  • 1 sweet potato, washed and cut into 3 inch slices
  • 2 tablespoons coconut oil
  • 1 shallot, minced
  • 2 garlic cloves, minced
  • 1 ½ teaspoons salt
  • 2 teaspoons dried mixed herbs (I used 1 teaspoon basil, 1 teaspoon thyme)
  • 2 cups organic kale, de-stemmed and chopped into 1-inch pieces
  • ¾ teaspoon sweet smoked paprika
  • ½ teaspoon ground black pepper
  • 1 teaspoon fresh rosemary, minced
  • 2 tablespoons nutritional yeast (optional. This can be found at Whole Foods and most health food stores)
  • 12 eggs organic, free-range eggs, whisked


  1. Place sweet potato slices in a food processor and pulse until it is the texture of rice
  2. Heat a large sauté pan to medium heat and add coconut oil. When oil is shimmering, add shallots and garlic
  3. Sauté for 1-2 minutes until aromatics are translucent. Add sweet potato, salt and mixed herbs.
  4. Sauté for 5 minutes, until sweet potato has softened and caramelized a bit around the edges
  5. Add kale and turn to medium-low. Cover pan with a lid for 2 minutes and allow kale to soften.
  6. Preheat oven to 375 and grease a 12-cupcake tin OR line with cup liners (I recommend the latter)
  7. Remove mixture from heat and allow to cool to room temperature. While this is cooling, combine remaining ingredients in a large mixing bowl.
  8. Add cooled sweet potato mixture and whisk to combine all ingredients.
  9. Divide mixture evenly into cupcake tins and bake for 26-30 minutes or until the edges have started to pull away and a toothpick comes out clean, but the top is still moist and springy. *You may notice that some egg has spilled out around the edges. This is ok—just trim it off and eat as a snack!
  10. Allow to cool completely before removing.

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