RECIPE: Sweet Potato & Spinach Egg Muffins
- Kayla Hilhorst
- Sep 1
- 2 min read
Mornings are chaotic enough without trying to figure out what to eat. Enter: sweet potato and spinach egg muffins — the make-ahead breakfast that’s high in protein, hormone-friendly, and actually tastes good reheated (rare, I know). Think fluffy eggs baked with sweet potato cubes, fresh spinach, and your favourite seasonings, all in a perfectly portable muffin form.
Why these sweet potato and spinach egg muffins are great
Meal prep gold – Bake once, breakfast sorted for the whole week.
Hormone-friendly – Sweet potato helps support progesterone production, while spinach gives you an iron and magnesium boost (perfect for your menstrual or luteal phases).
Protein-packed – Keeps you full through the morning without the sugar crash.
Star ingredients and why they shine
Eggs – High-quality protein, plus choline for brain health and hormone regulation.
Sweet potato – Complex carbs, fibre, and beta-carotene to support healthy hormones.
Spinach – Loaded with iron, magnesium, and antioxidants to support energy and reduce PMS fatigue.
Herbs & spices – Think paprika, turmeric, or fresh parsley to level up flavour while adding anti-inflammatory benefits.
The Recipe
Serves: 6 muffins
Prep time: 10 minutes
Cook time: 20–25 minutes
Ingredients:
6 large eggs
1 medium sweet potato, peeled and diced into small cubes
1 cup fresh spinach, chopped
¼ cup feta cheese (optional)
1 tsp olive oil
½ tsp smoked paprika
Salt & pepper, to taste
Instructions:
Preheat oven to 180°C (350°F). Grease a muffin tin or line with silicone cups.
Heat olive oil in a pan and lightly sauté sweet potato cubes for 5–7 minutes until slightly tender. Add spinach and cook for 1–2 minutes until wilted.
In a mixing bowl, whisk eggs with smoked paprika, salt, and pepper.
Divide the sweet potato and spinach mixture evenly into the muffin cups. Pour egg mixture on top until almost full.
Sprinkle with feta if using.
Bake for 20–25 minutes, until muffins are set and golden. Let cool slightly before removing.
Want more easy, hormone-balancing breakfast recipes like these sweet potato and spinach egg muffins? My e-books are filled with recipes that are specifically curated to heal you from the inside out!
3 Pro Tips
Batch freeze – Freeze muffins in airtight containers and reheat in the microwave for a grab-and-go option.
Customise it – Swap spinach for kale, add mushrooms or peppers, or throw in cooked bacon for variety.
Phase-friendly tweak – In your follicular phase, add more fresh herbs and lighter veggies for energy; in luteal, load up with more complex carbs like extra sweet potato.
For more hormone-supportive recipes and cycle syncing meal guides, grab my Harmonize Your Hormones eBook — your ultimate hormone-healing lifestyle manual.
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