Spiced Sweet Potato and Chickpea Shakshuka Cups

These Spiced Sweet Potato and Chickpea Shakshuka Cups take everything you love about classic North African shakshuka and transform it into a portioned, make-ahead breakfast perfect for busy mornings. A smoky, harissa-spiced tomato base loaded with tender roasted sweet potato and fiber-rich chickpeas cradles a softly baked egg in each muffin cup, finished with salty crumbled feta and a scatter of fresh herbs. It's a warming, satisfying way to start the day that leans fully into Mediterranean diet principles. Built around plant-based staples like chickpeas and sweet potatoes, anchored by extra virgin olive oil, and featuring moderate amounts of egg and cheese, this recipe checks every box for a heart-healthy, anti-inflammatory breakfast. The individual cup format makes these ideal for meal prep: bake a batch on Sunday and reheat throughout the week for a nourishing breakfast that travels well and keeps you full until lunch. Serve these cups with a side of whole grain toast or a simple green salad for a more substantial meal, or enjoy them on their own with a sprinkle of extra herbs and a drizzle of good olive oil. The warm spices, creamy egg yolk, and tangy feta make every bite feel like a little Mediterranean vacation, even on the busiest weekday morning.

Ingredients

• 1 mediumsweet potato, peeled and diced small
• 3 tbspextra virgin olive oil
• 0.5 cupyellow onion, finely diced
• 2 clovesgarlic, minced
• 2 tbspharissa paste, adjust to taste
• 1 tspground cumin
• 0.5 tspsmoked paprika
• 1 cupcanned chickpeas, drained, rinsed, and lightly mashed
• 1 cupcanned diced tomatoes, with juices
• 0.5 tspsalt
• 0.25 tspblack pepper
• 6 largeeggs
• 0.5 cupfeta cheese, crumbled
• 2 tbspfresh parsley, chopped
• 2 tbspfresh cilantro, chopped, optional
• cooking spray, for greasing the muffin tin

Method

1. Preheat the oven to 375°F (190°C) and lightly grease a muffin tin with cooking spray.
2. Peel and dice the sweet potato into small, even cubes so it cooks quickly and evenly.
3. Finely dice the onion and mince the garlic.
4. Heat the olive oil in a large skillet over medium heat. Add the sweet potato and cook, stirring occasionally, until starting to soften, about 8 minutes. 8:00
5. Add the onion and garlic to the skillet and sauté until the onion is translucent and the sweet potato is fork-tender, about 5 minutes. 5:00
6. Stir in the harissa paste, cumin, and smoked paprika, cooking for 1 minute until fragrant. 1:00
7. In a mixing bowl, lightly mash the chickpeas with a fork, leaving some texture, then add them to the skillet along with the diced tomatoes, salt, and pepper.
8. Simmer the mixture, stirring occasionally, until thickened slightly, about 7 minutes. Remove from heat. 7:00
9. Divide the sweet potato and chickpea mixture evenly among the cups of the prepared muffin tin, creating a small well in the center of each.
10. Crack one egg into the center well of each muffin cup.
11. Sprinkle crumbled feta over each cup, then transfer the muffin tin to the oven and bake until the egg whites are set but yolks are still slightly soft, about 15 to 18 minutes. 17:00
12. Remove from the oven and let cool in the tin for a few minutes, then carefully run a knife around the edges to loosen each cup.
13. Garnish with fresh parsley and cilantro before serving warm.