Breakfast

Sweet Potato Breakfast Bowl

Name: Sweet Potato Breakfast Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 1 sweet potato; 1 zucchini; 3 tbsp avocado oil; 1 tsp ground cumin; 0.5 tsp chili powder; 0.5 tsp garlic powder; 1 avocado; 150 g cherry tomatoes; 0.25 red onion; 0.5 lime; 5 g cilantro leaves; 2 eggs; 3 g salt; 1 g black pepper

A savory breakfast bowl of spiced sweet potato and zucchini, a lime tomato avocado topping, and soft scrambled eggs.

Servings

Prep

10 min

Cook

20 min

Total

30 min

Breakfast bowl with scrambled eggs, roasted sweet potato and zucchini, and a tomato avocado topping

Ingredients

1 (250 g) sweet potato (peeled and cut into 2 cm cubes)
1 (196 g) zucchini (cubed)
3 tbsp (42 g) avocado oil
1 tsp (2.1 g) ground cumin
0.5 tsp (1.35 g) chili powder
0.5 tsp (1.55 g) garlic powder
1 (201 g) avocado (diced)
150 g cherry tomatoes (halved)
0.25 (27.5 g) red onion (diced)
0.5 (33.5 g) lime (zested and juiced)
5 g cilantro leaves (chopped)
2 (100 g) eggs (beaten)
3 g salt
1 g black pepper

Equipment

Large skillet with a lid
Nonstick pan
Knife and cutting board
Zester or fine grater
Mixing bowl

Method

Chop everything first

Peel and cube the sweet potato, cube the zucchini, halve the tomatoes, dice the avocado and the red onion, chop the cilantro, and zest then juice the lime half.

Mix the tomato avocado topping

Toss the tomatoes, avocado, red onion, cilantro, lime zest, and lime juice in a bowl with a splash of the avocado oil. Season with a little salt and pepper and set it aside.

Brown the sweet potato

Heat a tablespoon of the avocado oil in a large skillet, add the sweet potato, cover, and cook for about 12 minutes until tender with browned edges. Stir every few minutes so it colors evenly.

Add the zucchini and spices

Stir the zucchini into the skillet with the cumin, chili powder, and garlic powder. Cook uncovered for about four minutes until the zucchini softens, then season with salt and pepper.

Scramble the eggs

Warm the remaining oil in a nonstick pan over low to medium heat. Pour in the beaten eggs and stir slowly and steadily for about five minutes until they are just set and still creamy. Season with salt and pepper.

Build the bowls

Divide the sweet potato and zucchini between two bowls, spoon the tomato avocado topping over them, and finish with the scrambled eggs.

Nutrition

Per serving (one bowl, half of the recipe), calculated from the listed ingredient quantities

Calories

580

Protein

12.9 g

Carbs

44.9 g

Fat

41.8 g

Fiber

13.7 g

Breakfast bowl at a glance

This makes two bowls in 30 minutes. Each bowl provides 580 calories, 12.9 g protein, 44.9 g carbohydrates, 41.8 g fat, and 13.7 g fiber, calculated from the listed ingredient quantities.

Most of the fat comes from the whole avocado and the three tablespoons of avocado oil, which is also where a lot of the calories sit. Using half an avocado and two tablespoons of oil brings each bowl down to roughly 430 calories without changing the character of the dish.

Protein is on the low side at 12.9 g per bowl. A third egg per person, or a spoon of Greek yogurt in place of some of the avocado, is the easiest way to raise it.

Prep order that keeps it to 30 minutes

Do all of the chopping first, before anything goes in a pan. The sweet potato needs 12 minutes covered and the zucchini another four, and that window is when the topping and the eggs get made.

Cut the sweet potato into cubes no larger than 2 cm. Bigger pieces will still be firm in the middle when the outside is browned, and cooking them for longer at that point overcooks the zucchini.

Substitutions

Butternut squash cooks in roughly the same time as sweet potato. Olive oil works in place of avocado oil, and lemon juice works in place of lime, though the topping loses some of its sharpness.

Serving and storage

Build the bowls just before eating so the eggs stay soft. The sweet potato and zucchini mix keeps well, but avocado browns quickly, so make that topping fresh. Refrigerate leftovers within two hours and use them within three to four days.

Storage

Refrigerate the sweet potato and zucchini mix in a covered container within two hours and use it within three to four days. Make the avocado topping fresh, since it browns within a few hours of being cut.