Savory Mashed Sweet Potato Breakfast Bowl

This mashed sweet potato breakfast bowl goes savory with toasted sesame oil, sautéed spinach and scallions, crunchy coconut bacon, and poached eggs. It’s a simple grain-free & gluten-free option for breakfast. This nourishing breakfast bowl can also easily be adapted for a vegan diet.

Thanks to La Tourangelle for sponsoring this post!

I went to a nutritionist last year for the first (and only) time because I wanted to make sure I was getting the required nutrients from my vegetarian diet. The nutritionist turned out to be a fan of the keto diet – a high fat, high protein diet allowing few carbs. As a baker who specializes in desserts made with interesting flours, this was clearly not the right fit for my carb-loving self!

But I did take one gem away from my appointment: eat more vegetables, especially for breakfast. Mashed sweet potato breakfast bowls to the rescue!

Sweet Potatoes for Breakfast (or lunch, or dinner)

Most sweet potato bowl recipes on the interwebs are sweet, topped with fruit, nut butter, and maple syrup. But I wanted a savory option.

My favorite breakfast at the time was a bowl of savory oats topped with greens and eggs. So I came up with this savory sweet potato breakfast bowl as a grain-free, veggie-ful alternative.

This healthy sweet potato breakfast bowl starts with silky smooth pureed sweet potatoes flavored with veggie broth and butter or plant butter. No need to turn on the oven, these are made quickly on the stovetop with a saucepan and immersion blender (or potato masher).

Next comes a jammy poached egg (or fried, or soft cooked – chef's choice!) on a nest of wilted spinach seasoned with scallions and toasted sesame oil for a Japanese vibe. A flurry of vegan coconut flake "bacon" adds umami and crunch, and the whole mess is finished with more toasted sesame oil and shichimi togarashi, a spicy Japanese sesame chili sprinkle.

While this dish works beautifully for breakfast, it also makes a fine brunch, lunch, or dinner.

Find more gluten-free breakfast suggestions here, including the perfect gluten-free veggie quiche!

Ingredients & Substitution Suggestions

This savory breakfast bowl uses just 9 ingredients, all of which bring big breakfast energy and flavor to this gluten-free breakfast idea.

• Sweet potatoes star in this dish. I prefer garnet sweet potatoes, but I've also made these with jewel and Japanese sweet potatoes (and combinations thereof) to good effect.
• Vegetable broth or bouillon adds savory notes to the sweet potatoes. I prefer this Not Chik'n bouillon, which is quite salty. You can add a bit of salt to the cooking liquid if using low-sodium broth. Omnivores can use chicken broth or bone broth. If you don't have either on hand, just boil the sweet potatoes in salted water and all will be well.
• Butter (dairy or plant) adds richness. I always make this with Miyoko's vegan butter which adds loads of flavor.
• Spinach and scallions add savory flavor and so much nourishment. You can use any greens here that you like – kale, chard, or the greens from turnips or radishes. If using these heartier greens, remove the stems and cook for 10 minutes or so until tender, adding splashes of water to keep the pan moist. Or swap out the scallions and cook chopped shallots or onion until tender and starting to color before you add the greens.
• I use La Tourangelle Toasted Sesame Oil to cook the veggies and I also drizzle a little extra on top. Its gently roasted, nutty flavor gives this dish a Japanese vibe that brings the flavors together without overpowering. Their method of pressing lightly toasted sesame seeds ensures a fresh and delicate flavor.
• I like to top these bowls with poached eggs, but you could also fry, scramble, or soft-boil your eggs. For a vegan version, used roasted tofu or sautéed shiitake mushrooms instead of the egg. Or you can use Just Egg.
• A sprinkle of vegan coconut bacon adds salty/smoky/crunchy notes to this sweet potato breakfast bowl. Make a batch ahead of time with just 4 ingredients and enjoy it throughout the week on salads, grain bowls, or out of hand for a snack.
• A sprinkle of shichimi togarashi adds a bit of kick. If you don't have any on hand, you can use red pepper flakes, gomashio, furikake, or toasted sesame seeds instead. All can be found with other Japanese ingredients at well-stocked grocers.

How to Make Sweet Potato Breakfast Bowls

These breakfast bowls take a few different steps, but all are quick and easy to execute and use few ingredients. An immersion blender will quickly and easily make a smooth sweet potato puree, but a food processor, potato masher, or wooden spoon will all do the trick too.

This recipe makes 3-4 servings – enough to feed a small family, or for an individual to enjoy throughout the week. See below for meal prep make-ahead options!

While the sweet potatoes boil, cook your eggs. I've included my favorite poaching method below, but feel free to use whatever cooking technique you like.

Sweet Potato Breakfast Bowl Meal Prep

To make this sweet potato breakfast recipe weekday-friendly, you can prepare the sweet potatoes, scallion-spinach mixture, and coconut bacon ahead of time. When you're ready to eat, just heat the components in a toaster oven, skillet, or microwave and cook the egg. You'll have a quick, healthy, hearty breakfast that will sustain you throughout your morning in no time.

Healthy Sweet Potato Breakfast Bowls All Day

This sweet potato breakfast bowl is loaded with good stuff. Sweet potatoes provide a wealth of fiber, vitamins, and potassium. Spinach is high in iron and calcium. There's protein from the egg and healthy fats from sesame oil, butter or plant butter, and coconut bacon.

I especially enjoy these colorful vibrant breakfast bowls during the winter months when I'm craving bright colors and vibrant flavors. Whip some up for a cozy and nourishing start to your day!

*Bojon appétit! For more Bojon Gourmet in your life, follow along on Instagram,  Facebook, or Pinterest, purchase my gluten-free cookbook Alternative Baker, or subscribe to receive new posts via email. And if you make this savory sweet potato breakfast bowl recipe, I’d love to see. Tag your Instagram snaps @The_Bojon_Gourmet  and  #bojongourmet.*

5 from 6 votes

Savory Mashed Sweet Potato Breakfast Bowl

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This mashed sweet potato breakfast bowl goes savory with toasted sesame oil, sautéed spinach and scallions, crunchy coconut bacon, and poached eggs. It’s a simple grain and gluten-free option for breakfast. This nourishing breakfast bowl can also easily be adapted for a vegan diet.

See notes for make-ahead, vegan, and egg prep options!

Alanna Taylor-Tobin

Prep Time: 15 minutes

Cook Time: 20 minutes

Total: 35 minutes

Servings: 3 -4 bowls

Ingredients

• 1 cup coconut flake bacon
• 3 medium garnet or jewel sweet potatoes (about 2 pounds total weight, or 7 cups peeled and cubed)
• 1 vegetable bouillon cube (or use 2 cups vegetable broth in place of some of the water)
• 2 tablespoons salted or unsalted butter or plant butter
• Salt, as needed
• Splash rice vinegar
• 3-4 large eggs (or 2 eggs per bowl if you like)
• 1 tablespoon La Tourangelle toasted sesame oil, plus more for drizzling
• 3 medium scallions, washed and thinly sliced
• 6-8 cups lightly packed washed baby spinach
• Shichimi Togarashi (or red pepper flakes, furikake, or toasted sesame seeds)

Instructions

• Peel the sweet potatoes, cut into large cubes, and place in large saucepan. Add the bouillon cube and cover with 1 inch of water (and vegetable broth if using instead of bouillon). Bring to a boil, then reduce the heat and simmer until the potatoes are very tender, about 10 minutes. Reserve ½ cup of the cooking liquid and drain the sweet potatoes.
• Return the cooked sweet potatoes to the pot, add the butter, blend with an immersion blender until creamy, adding as much of the cooking liquid as you need to make a thick puree. (Alternatively, mash with a potato masher until broken down.) Taste, adding salt or more butter if you like. Cover and keep warm.
• Fill a skillet with high sides with water, add a bit of salt, and bring to a bare simmer. Crack each egg into a small bowl or ramekin. Add a splash of vinegar to the simmering water and carefully add each egg to the water, holding the bowl close to the surface of the water. Cook the eggs for 4 minutes for a medium poach. Remove with a slotted spoon to paper towels and trim away any wonky whites. Drain the skillet and wipe dry.
• Heat the toasted sesame oil in the now empty skillet over medium heat. Add the scallions and spinach and cook, tossing, until wilted. Season with a few pinches of salt to taste.
• Spoon the whipped or mashed sweet potatoes into bowls, divide the spinach among them, top with the poached eggs, coconut bacon, a sprinkle of togarashi, and a drizzle of toasted sesame oil.

Notes

Vegan option:
Omit the egg and use scrambled vegan egg such as Just Egg, or sriracha roasted tofu, or sautéed shiitake mushrooms.

Make ahead:
The sweet potato puree can be made in advance and chilled for up to 5 days. Reheat in a microwave, or small skillet with a splash of water set over low heat.

Egg variations:
If you prefer, you can top your bowls with eggs prepared however you like – soft boiled, fried, or scrambled.

Nutrition

Calories: 348kcalCarbohydrates: 32gProtein: 10gFat: 21gSaturated Fat: 10gCholesterol: 184mgSodium: 518mgPotassium: 915mgFiber: 7gSugar: 6gVitamin A: 24857IUVitamin C: 22mgCalcium: 135mgIron: 4mg

Making this? I'd love to see!Tag your snaps @The_Bojon_Gourmet and #bojongourmet!