I am officially breaking up with my toaster. Don't get me wrong, I love bread, but sometimes my body craves something more vibrant than a beige slice of wheat. Enter the Breakfast Sweet Potato. It acts just like toast, a sturdy vessel for all your favorite toppings like almond butter, bananas, or yogurt, but it packs a massive nutritional punch. It's the ultimate paleo breakfast idea that proves you don't need grains to have a satisfying, handheld morning meal.
This sweet potato breakfast recipe uses whole, baked sweet potatoes cut open and stuffed with scrambled eggs, salsa, and avocado, topped with sour cream. You can also make a sweet potato hash by cubing the sweet potatoes and sautéing them with onions, bell peppers, and your favorite seasonings. Ready in less than 30 minutes, it's a memorable, delicious, and easy-to-make healthy breakfast that works for meal prep, weight loss goals, or just a cozy weekend morning at home. It's full of Vitamin C, fiber, and protein.
Jump to:
- Why You'll Love This Breakfast Sweet Potato Recipe
- Ingredients for Breakfast Sweet Potato
- How to Make Breakfast Sweet Potato
- My Top Tips for Perfect Breakfast Sweet Potato
- Little Moments in the Kitchen
- Substitutions for Breakfast Sweet Potato
- Variations on Breakfast Sweet Potato
- Equipment for Making Breakfast Sweet Potato
- Storage Tips for Breakfast Sweet Potato
- Adam's Tip for Breakfast Sweet Potato
- FAQ About Breakfast Sweet Potato
- Related
- Pairing
- recipe
Why You'll Love This Breakfast Sweet Potato Recipe
- Hearty, filling, and packed with nutrients. Sweet potatoes are loaded with Vitamin C, fiber, and complex carbs that give you sustained energy all morning. Add eggs or your favorite protein, and you have a complete meal.
- Versatile and customizable. Make it as a sweet potato and bell-pepper breakfast hash, a stuffed sweet potato breakfast bowl, or even crispy breakfast sweet potatoes in the air fryer. You can add bacon, sausage, chickpeas, or keep it vegetarian.
- Perfect for meal prep and weight loss. This sweet potato for breakfast weight loss recipe is naturally filling and nutrient-dense. Make a big batch on Sunday and reheat throughout the week for quick, healthy breakfasts.
Ingredients for Breakfast Sweet Potato
This recipe is wonderfully flexible. You can make it as a hash, a stuffed sweet potato, or a breakfast bowl. I'll give you the base ingredients, and you can customize from there.
What You'll Need
For the Sweet Potato Breakfast Hash:
- 2 large sweet potatoes, peeled and cubed (about 3 cups)
- 1 tablespoon extra-virgin olive oil or avocado oil
- 1 small onion, diced
- 1 bell pepper (any color), diced
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- ½ teaspoon cumin
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 4 large eggs (for topping)
- Fresh cilantro or green onions (optional, for garnish)
For the Stuffed Sweet Potato Breakfast Bowl:
- 2 large sweet potatoes, baked until tender
- 4 large eggs, scrambled
- ½ avocado, sliced
- 2 tablespoons salsa
- 2 tablespoons sour cream or Greek yogurt
- Salt and pepper to taste
Optional Add-Ins:
- Cooked bacon or breakfast sausage (crumbled)
- Fresh spinach or kale
- Shredded cheese
- Hot sauce or sriracha
Why These Ingredients Matter
Sweet potatoes are nutrient-dense and filling. They're packed with fiber, vitamins, and complex carbs that keep you full and energized. Unlike regular potatoes, sweet potatoes have a lower glycemic index, making them great for weight loss and sustained energy.
Bell peppers and onions add flavor and nutrition. These vegetables add a sweet, savory depth to the hash and boost the Vitamin C content even more.
Eggs provide protein and healthy fats. Whether you scramble them, fry them sunny-side up, or poach them, eggs make this breakfast complete and satisfying.
How to Make Breakfast Sweet Potato
Step-by-Step Directions
For Sweet Potato Breakfast Hash:
- Preheat a large skillet over medium heat. Add the olive oil and let it heat for about 30 seconds.
- Sauté the peppers and onions. Add the diced bell pepper and onion to the skillet. Cook for 3 to 4 minutes, stirring occasionally, until they start to soften.
- Add the sweet potatoes. Add the cubed sweet potatoes to the skillet along with the garlic, smoked paprika, cumin, salt, and pepper. Stir to coat the sweet potatoes in the spices.
- Cover and cook. Reduce the heat to medium-low, cover the skillet with a lid, and cook for 15 to 20 minutes, stirring occasionally. The sweet potatoes are done when they're tender on the inside and lightly browned on the outside.
- Make space for the eggs. Push the hash to the sides of the skillet and crack the eggs into the center. Cover and cook for 3 to 5 minutes until the eggs are cooked to your liking.
- Serve warm. Divide the hash and eggs among plates and top with fresh cilantro, avocado, or your favorite toppings.
For Stuffed Sweet Potato Breakfast Bowl:
- Bake the sweet potatoes. Preheat your oven to 400°F. Prick the sweet potatoes with a fork, place them on a baking sheet, and bake for 45 to 50 minutes until tender.
- Scramble the eggs. While the sweet potatoes bake, scramble the eggs in a nonstick skillet with a little butter or oil.
- Assemble the bowls. Slice the baked sweet potatoes open lengthwise and fluff the insides with a fork. Top each sweet potato with scrambled eggs, sliced avocado, salsa, and a dollop of sour cream.
- Season and serve. Add salt, pepper, and any other toppings you love.
Quick Tip: For crispy breakfast sweet potatoes in the air fryer, toss the cubed sweet potatoes with oil and spices, then air fry at 400°F for 12 to 15 minutes, shaking the basket halfway through.
My Top Tips for Perfect Breakfast Sweet Potato
- Meal prep for the week. Cook a big batch of the hash on Sunday, then reheat portions throughout the week and top with a fried egg each morning.
- Cut sweet potato cubes evenly. This ensures they cook at the same rate and get crispy on all sides.
- Don't skip the lid. Covering the skillet while cooking the hash helps steam the sweet potatoes so they get tender inside while staying crispy outside.
- Use high heat for crispy edges. If you want extra-crispy sweet potatoes, turn the heat up to medium-high for the last 2 to 3 minutes of cooking.
Little Moments in the Kitchen
The first time I made this, Adam wandered into the kitchen and asked, "Why does it smell like Thanksgiving?" I laughed and told him it was just sweet potatoes for breakfast. He wrinkled his nose. "That's weird, Mom. Sweet potatoes are for dinner." I told him to trust me and cracked an egg on top of the hash.
When I handed him a plate, he took a cautious bite, then another, then looked up at me with a grin. "Okay, this is actually really good. Can we have this instead of cereal?" Now he asks for "the orange potato breakfast" at least once a week, and Grandma Viola says it reminds her of the hash her father used to make with whatever vegetables they had in the garden.
If you love hearty, savory breakfasts like this, you'll also want to try our Pancake Sausage Mini Muffins. They're another family favorite.
Substitutions for Breakfast Sweet Potato
- Sweet potatoes: You can use regular potatoes or butternut squash, though the flavor and nutrition will be slightly different.
- Bell peppers and onions: Swap with zucchini, mushrooms, spinach, or kale for different veggie options.
- Eggs: Use tofu scramble, chickpeas, or cooked sausage for a different protein source.
- Oil: Use butter, ghee, or coconut oil instead of olive oil or avocado oil.
Variations on Breakfast Sweet Potato
- Sweet Potato Breakfast Hash with Bacon: Add crumbled cooked bacon to the hash for a smoky, savory flavor.
- Sweet Potato Breakfast Burrito: Wrap the hash and scrambled eggs in a whole wheat tortilla with salsa, cheese, and avocado for a portable breakfast.
- Sweet Potato Breakfast Casserole: Layer cubed sweet potatoes, sausage, bell peppers, and beaten eggs in a baking dish. Bake at 350°F for 30 to 35 minutes for an easy make-ahead breakfast.
- Sweet Potato Breakfast Bowl: Top a baked sweet potato with Greek yogurt, granola, fresh berries, and a drizzle of honey for a sweet breakfast option.
- Air Fryer Breakfast Sweet Potatoes: Toss cubed sweet potatoes with oil and spices, then air fry at 400°F for 12 to 15 minutes for extra-crispy results.
If you love simple, healthy breakfast ideas, you'll also enjoy our Apple Cinnamon Cottage Cheese Bake. It's another protein-packed favorite.
Equipment for Making Breakfast Sweet Potato
- Large skillet with a lid: Essential for cooking the hash and steaming the sweet potatoes.
- Sharp knife and cutting board: For cubing the sweet potatoes and dicing the vegetables.
- Baking sheet: If you're making stuffed sweet potatoes in the oven.
- Air fryer (optional): For making crispy breakfast sweet potatoes quickly.
Storage Tips for Breakfast Sweet Potato
- Refrigerator: Store the cooked hash in an airtight container for up to 5 days. Reheat in a skillet or microwave. Top with a freshly fried egg each morning.
- Freezer: Freeze the cooked hash (without eggs) in a freezer-safe container for up to 3 months. Thaw overnight in the fridge and reheat in a skillet.
- Baked sweet potatoes: Store whole baked sweet potatoes in the fridge for up to 5 days. Reheat in the microwave for 1 to 2 minutes, then top with scrambled eggs and your favorite toppings.
- Pro Tip: Meal prep the hash on Sunday, divide it into portions, and store in containers. Each morning, reheat a portion and top with a fried or poached egg for a quick, nutritious breakfast.
For more make-ahead breakfast ideas, try our Greek Yogurt Bagels. They're another crowd-pleaser.
Adam's Tip for Breakfast Sweet Potato
"Mom says to cut all the sweet potato cubes the same size or some get mushy and some stay hard. I tried to skip that step once and it was a disaster!"
FAQ About Breakfast Sweet Potato
Is a sweet potato good for breakfast?
Absolutely! Sweet potatoes are packed with fiber, Vitamin C, and complex carbs that provide sustained energy throughout the morning. They keep you full longer than processed breakfast foods and support healthy blood sugar levels.
What breakfast can I make with sweet potatoes?
You can make sweet potato breakfast hash, stuffed sweet potato breakfast bowls, sweet potato pancakes, sweet potato breakfast casserole, or even sweet potato breakfast cookies. Sweet potatoes are incredibly versatile and work in both sweet and savory breakfast recipes.
Do eggs and sweet potatoes go together?
Yes! Eggs and sweet potatoes are a classic pairing. The protein and healthy fats in eggs complement the fiber and carbs in sweet potatoes, creating a balanced, satisfying meal that keeps you full for hours.
Is sweet potato good for morning?
Yes, sweet potatoes are excellent for morning meals. They're high in fiber and complex carbohydrates, which means they digest slowly and provide steady energy without causing blood sugar spikes. This makes them ideal for sweet potato for breakfast weight loss goals.
For another delicious sweet potato recipe, check out this Baked Sweet Potatoes from Allrecipes. It's a simple, classic method for perfectly tender sweet potatoes every time.
Conclusion
Sorry, toast, but we've moved on! I hope this colorful, nutrient-dense swap brings a little extra glow to your morning routine. It's amazing how satisfying a vegetable can be when you treat it like the star of the show.
If you try this, let me know how it turns out! And if you add any fun toppings or variations, I want to hear about it. For more delicious breakfast inspiration, check out our Blueberry Protein Muffins. Tag me on social media or leave a comment below. Happy cooking, and enjoy every hearty, flavorful bite!
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Breakfast Sweet Potato:
recipe
Breakfast Sweet Potato Boats (Paleo & Whole30)
Equipment
- 1 Baking Sheet Line with parchment paper for easy cleanup.
- 1 Non-stick Skillet For scrambling the eggs.
- 1 Sharp chef's knife
- 1 Fork For piercing the potatoes and fluffing the inside.
Ingredients
- 2 large sweet potatoes Scrubbed clean and dried
- 4 large eggs Free-range if possible
- ½ tablespoon butter Or avocado oil / ghee for Paleo
- ½ large avocado Sliced or diced
- 2 tablespoons salsa Your favorite chunky variety
- 2 tablespoons sour cream Optional, (use plain Greek yogurt for extra protein)
- 1 pinch sea salt To taste
- 1 pinch black pepper Freshly cracked
- 1 tablespoon fresh cilantro Optional, chopped for garnish
Instructions
- First, preheat the oven to 400°F (200°C). While it heats up, take a fork and prick the [sweet potatoes] all over. This is a great job for you to help with, just be careful not to poke your fingers! This lets the steam escape so they don't explode in the oven
- Place the potatoes on a [baking sheet] and bake for 45 to 50 minutes. We want them to be super tender when you squeeze them (use a potholder!). If you see syrup oozing out and caramelizing, you know they are going to be extra sweet and delicious
- When the potatoes are almost done, crack the [eggs] into a bowl and whisk them well. Melt the [butter] in a [non-stick skillet] over medium heat and gently scramble the eggs until they are fluffy and just set. Remember how we practiced? Low and slow makes the best eggs!
- Slice the baked potatoes open lengthwise, watch out for the hot steam! Use a fork to gently fluff up the orange flesh inside, creating a little 'nest.' Spoon the scrambled [eggs] right into the center of each potato
- Now for the fun part, making it beautiful! Top each boat with slices of [avocado], a spoonful of [salsa], and a dollop of [sour cream]. Sprinkle with [sea salt], [black pepper], and a little [fresh cilantro]. Look at those colors, sweetie! Breakfast is served
Notes
- Meal Prep Mom Hack: "You can roast a whole tray of sweet potatoes on Sunday! Just store them in the fridge. In the morning, slice one open, add your egg, and microwave for 2 minutes or until warm. It makes school mornings so much faster."
- Adam's Tip: "Remember what your brother said? Make sure to pick potatoes that are roughly the same size so they finish cooking at the same time. No one wants a hard potato!"
- The Hash Variation: "If you want crispy bites instead, cube the raw potatoes and sauté them in a pan with onions and peppers for 20 minutes before adding the eggs. Grandma Viola used to make it that way!"
- Protein Boost: "Sometimes we add crumbled bacon or leftover sausage if we have it. It adds a nice salty crunch!"
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