Start your morning with steady energy instead of a sugar crash. This Savory Breakfast Bowl combines nutrient-dense sweet potatoes, fresh greens, and perfectly cooked eggs for a meal that keeps you full until lunch.
This recipe is incredibly useful because it is high in protein, rich in fiber, and completely customizable based on whatever vegetables you have in the fridge. It is perfect for busy professionals who need brain food, moms looking for a healthy family meal, or anyone trying to incorporate more whole foods into their diet.
Tested & Approved
This recipe has been tested in our kitchen and approved by the Roz Recipes Team. We prioritize E-E-A-T (Experience, Expertise, Authoritativeness, and Trustworthiness) to ensure every dish works perfectly in your home kitchen.
Quick Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 2 Servings
- Difficulty: Easy
Ingredients
The Base
- 1 large sweet potato, peeled and diced into small 1/2-inch cubes (smaller cubes cook faster!)
- 1 tbsp olive oil or avocado oil
- 1/4 cup red onion, diced
- 1/2 tsp smoked paprika
- 1/2 tsp garlic powder
- Salt and black pepper to taste
The Greens
- 2 cups fresh spinach or chopped kale (stems removed)
The Protein
- 2 to 4 large eggs (depending on hunger levels)
- Optional: 2 slices of turkey bacon or beef bacon, chopped (crisped up in the pan)
The Toppings
- 1/2 ripe avocado, sliced
- 1 tbsp feta cheese or goat cheese crumbles
- Red pepper flakes (for a little heat)
- Fresh parsley or chives for garnish
Instructions
1. Sauté the Sweet Potatoes Heat the olive oil in a large non-stick skillet over medium heat. Add the diced sweet potatoes. Cook for about 8–10 minutes, stirring occasionally, until they are fork-tender and starting to brown/crisp on the edges.
2. Add Aromatics Add the diced red onion, smoked paprika, garlic powder, salt, and pepper to the skillet. Stir well and cook for another 2–3 minutes until the onions are soft and fragrant.
3. Wilt the Greens Toss the spinach (or kale) into the pan with the potato mixture. Stir gently for 1–2 minutes just until the greens are wilted. Remove the vegetable mixture from the pan and divide it into two serving bowls. Cover to keep warm.
4. Cook the Eggs
- Fried Method: In the same skillet, crack your eggs. Fry until the whites are set but the yolks are still runny (sunny-side up), or flip for over-easy.
- Boiled Method: Alternatively, boil water and cook eggs for exactly 6.5 minutes for a jammy, soft-boiled center. Peel and slice in half.
5. Assemble & Serve Top the vegetable bowls with the cooked eggs and sliced avocado. Sprinkle with feta cheese, red pepper flakes, and fresh herbs. Serve immediately while warm!
Tips, Variations & Storage
Substitutions & Healthy Swaps
- Low Carb/Keto: Swap the sweet potatoes for cauliflower florets or diced radishes.
- Dairy-Free: Omit the cheese or use a vegan feta alternative.
- Vegan Option: Replace the eggs with a seasoned tofu scramble or chickpeas roasted with cumin.
Make-Ahead Advice
- Meal Prep: You can roast or sauté a large batch of the sweet potatoes and onions on Sunday. Store them in the fridge. In the morning, simply reheat the veg mix in the microwave or pan and fry a fresh egg.
Storage Tips
- Fridge: Store leftover vegetables in an airtight container for up to 3 days.
- Freezer: We do not recommend freezing the cooked eggs, but the cooked sweet potato mixture freezes well for up to 1 month.
Serving Ideas
- Drizzle with a little hot sauce, tahini dressing, or a squeeze of fresh lemon juice to brighten the flavors.
FAQ
Q: Can I use frozen sweet potatoes? A: Yes! Frozen diced sweet potatoes are a great time-saver. You can throw them straight into the pan, though they may take a few extra minutes to crisp up compared to fresh ones.
Q: Is this breakfast gluten-free? A: Yes, this recipe is naturally gluten-free as written. Just ensure any side sauces you add (like soy sauce) are gluten-free.
Q: How do I make the sweet potatoes crispy? A: The key is not to overcrowd the pan. If the potatoes are piled on top of each other, they will steam instead of roast. Use a large skillet or cook in batches if scaling up.
Nutrition Facts (Per Serving)
- Calories: ~340
- Protein: 18 g
- Carbs: 28 g
- Fat: 19 g
(Note: Nutritional values are estimates based on standard ingredients and may vary based on specific brands or portion sizes.)
Conclusion
This Savory Breakfast Bowl recipe is simple, flavorful, and perfect for anyone looking to break the cycle of sugary breakfasts. It proves that healthy food can be comforting and delicious. Give it a try this week and let us know how it turned out in the comments below!
