Baked Eggs Sweet Potatoes: A Wholesome & Satisfying Breakfast
Waking up to a warm, nourishing breakfast can set the tone for the entire day, and few dishes balance comfort and nutrition quite like baked eggs in sweet potatoes. The natural sweetness of the potatoes pairs beautifully with the richness of baked eggs, creating a meal that feels indulgent yet is loaded with nutrients. Sweet potatoes are a fantastic source of fiber, vitamins, and slow-releasing carbs, while eggs bring high-quality protein and healthy fats to the table.
What makes this recipe especially appealing is how easy it is to prepare. With just a handful of ingredients, you can create a filling breakfast, a quick lunch, or even a light dinner. It’s a versatile dish that works for meal prep, family meals, or solo mornings when you want something satisfying without spending too much time in the kitchen. Whether you’re following a balanced eating plan, looking for gluten-free breakfast ideas, or just love hearty, flavor-packed recipes, baked eggs in sweet potatoes are a perfect go-to option.
Ingredients Needed
| Ingredient | Amount | Calories (Approx.) |
|---|---|---|
| Sweet potatoes | 2 medium (260g) | 220 |
| Eggs | 2 large | 140 |
| Olive oil | 1 tbsp | 120 |
| Spinach (optional) | 1 cup (30g) | 7 |
| Shredded cheese (optional) | ¼ cup | 110 |
| Salt & pepper | To taste | 0 |
| Paprika (optional) | ½ tsp | 3 |
Step-by-Step Cooking Instructions
- Preheat the oven: Set oven to 400°F (200°C).
- Bake the sweet potatoes: Scrub and pierce sweet potatoes with a fork. Place on a baking tray and roast for 40–45 minutes, or until tender.
- Prepare the boats: Once slightly cooled, slice each potato in half lengthwise. Scoop out a little of the flesh to create a “boat.”
- Add eggs: Lightly drizzle olive oil inside each potato half. Crack an egg into each cavity.
- Season & bake again: Sprinkle with salt, pepper, and paprika. Return to oven and bake for 12–15 minutes, or until eggs are cooked to your preference.
- Optional toppings: Add spinach and cheese during the last few minutes of baking for extra flavor and nutrition.
- Serve warm: Garnish with fresh herbs like parsley or chives and enjoy immediately.
Tips for Customizing the Recipe
- Boost protein: Add black beans, chickpeas, or ground turkey to the potato boats before baking.
- Make it cheesy: Use mozzarella, feta, or cheddar to add a melty, savory touch.
- Spice it up: Sprinkle chili flakes, cumin, or hot sauce for a bold flavor twist.
- Go veggie-heavy: Add sautéed mushrooms, onions, or kale for extra nutrients.
- Meal prep hack: Bake the sweet potatoes ahead of time; just reheat, crack in an egg, and bake the next morning.
Nutritional Information (per serving: 1 sweet potato + 1 egg, approx.)
| Nutrient | Amount |
|---|---|
| Calories | 245 |
| Protein | 10 g |
| Fat | 11 g |
| Carbohydrates | 28 g |
| Fiber | 4 g |
| Sugars | 6 g |
Serving Suggestions
- Pair with a side of fresh avocado slices for healthy fats.
- Serve alongside a crisp green salad to make it a complete lunch.
- Add a slice of whole-grain toast for extra energy on busy mornings.
- Drizzle with Greek yogurt or tahini sauce for a creamy topping.
- Garnish with fresh herbs like cilantro or dill for a burst of freshness.
Baked Eggs Sweet Potatoes: A Wholesome & Satisfying Breakfast
Course: Recipes2
servings20
minutes1
hour5
minutes245
kcalIngredients
2 medium sweet potatoes (about 260 g)
2 large eggs
1 tbsp olive oil
1 cup spinach (optional)
¼ cup shredded cheese (optional)
Salt & pepper, to taste
½ tsp paprika (optional)
Directions
- Preheat oven to 400°F (200°C).
- Scrub and pierce sweet potatoes with a fork. Bake for 40–45 minutes, or until tender.
- Let cool slightly, then slice lengthwise and scoop out a bit of the flesh to create a cavity.
- Brush with olive oil and crack one egg into each potato half.
- Season with salt, pepper, and paprika.
- Return to oven and bake for 12–15 minutes, until eggs are set.
- Add spinach or cheese during the last few minutes if desired.
- Serve warm with fresh herbs on top.
Recipe Video
Notes
- Bake the sweet potatoes ahead of time and store them in the fridge for up to 3 days. Just add the egg and bake when ready.
If you like runny yolks, check the potatoes around the 12-minute mark; for firmer eggs, bake closer to 15 minutes.
FAQs
1: Can I make baked eggs in sweet potatoes ahead of time?
Yes! You can bake the sweet potatoes ahead of time and store them in the fridge. When ready to serve, reheat, crack in the egg, and bake until the egg is set.
2: How do I know when the eggs are perfectly baked?
The eggs are ready when the whites are set but the yolks are still slightly soft. Bake for 12–15 minutes depending on how runny or firm you like your yolks.
3: Can I use regular potatoes instead of sweet potatoes?
Absolutely! Russet or Yukon gold potatoes work well, but sweet potatoes add natural sweetness and extra nutrients like beta-carotene.
4: Are baked eggs in sweet potatoes healthy?
Yes! This dish is naturally gluten-free, packed with protein, fiber, and essential vitamins. It’s filling, nutrient-dense, and great for meal prep.
5: What toppings go best with baked eggs in sweet potatoes?
Avocado, Greek yogurt, hot sauce, salsa, cheese, or fresh herbs like parsley or cilantro all make excellent toppings.
6: Can I make this recipe vegan?
Yes! Replace the egg with scrambled tofu or a plant-based egg substitute for a delicious vegan-friendly option.
Conclusion
Baked eggs in sweet potatoes are the perfect balance of wholesome and delicious. They’re filling, nutrient-dense, and versatile enough to be enjoyed at any time of day. The combination of creamy sweet potato with a perfectly baked egg delivers comfort in every bite while fueling your body with essential nutrients.
