Eggs & Sweet Potato Breakfast Bowl
User Reviews
5
Eggs & Sweet Potato Breakfast Bowl
Description
Starting with the soft-boiled egg cooked to a delicate, slightly runny texture, this recipe layers flavor and texture by tossing kale in olive oil and garlic until slightly wilted but still crisp. Sweet potatoes are cooked until fork tender and seasoned well with salt and pepper. The components are assembled by placing sweet potatoes over kale, topping with egg halves, and adding sliced avocado for creaminess and richness.
This bowl provides a balanced meal with protein from egg, fiber and natural sweetness from sweet potatoes, earthiness from kale, and healthy fats from avocado. The crushed red pepper adds warmth without overwhelming the palate, making it a satisfying start to the day.
Leftovers keep well refrigerated for 2-3 days and can be reheated in a microwave-safe bowl. Remove any fresh avocado before reheating to prevent browning.
Ingredients
- 1 egg large
- 2 tablespoons olive oil divided
- 1 sweet potato diced, small
- ½ teaspoon salt divided
- ½ teaspoon black pepper divided
- 1 garlic minced, clove
- 3 cups kale leaves
- ⅛ teaspoon crushed red pepper
- ¼ avocado sliced
Instructions
- Place the egg in a small saucepan and submerge the egg with cool water. Bring the water to a boil uncovered. Turn off the heat, cover the pan and allow the egg to cook until soft boiled, 5 minutes. Transfer the cooked egg to ice water to cool completely before peeling.
- Meanwhile, heat 1 tablespoon olive oil in a large skillet over medium heat. Add the garlic and cook until fragrant, 1 minute. Add the kale and use tongs to toss with the olive oil and garlic. Season with ¼ teaspoon salt, ¼ teaspoon black pepper and crushed red pepper and cook until slightly wilted but still crisp, about 2 minutes. Transfer the kale to a bowl.
- In the same skillet, add the remaining olive oil and the sweet potatoes and season with the remaining salt and pepper. Cook, stirring occasionally, until fork tender, about 15-20 minutes. Remove and add on top of the kale.
- Cut the soft boiled egg in half and serve on top of the sweet potatoes and kale. Add the avocado and enjoy immediately.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 2-3 days.
- Reheat in a microwave-safe bowl; remove fresh avocado before reheating to preserve its color and texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 1serving
Amount Per Serving
Calories 691 kcal
% Daily Value*
| Calories | 691kcal | 35% |
| Carbohydrates | 69g | 23% |
| Protein | 19g | 38% |
| Fat | 42g | 65% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 27g | 135% |
| Trans Fat | 1g | 50% |
| Cholesterol | 164mg | 55% |
| Sodium | 1435mg | 60% |
| Potassium | 2084mg | 44% |
| Fiber | 11g | 44% |
| Sugar | 10g | 20% |
| Vitamin A | 52533IU | 1051% |
| Vitamin C | 253mg | 281% |
| Calcium | 412mg | 41% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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