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.*
Savory Mashed Sweet Potato Breakfast BowlPrint Recipe Pin Recipe
- 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)
- 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.
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.
I love this recipe so much! Thank you for sharing.
Aw thanks for the note and rating - so glad it was a hit!
Jen @ sweetgreenkitchen says
This looks so delicious, comforting, and healthy for any time of day! Thanks for the inspiration!
Aw thanks Jen!
Erin Peters says
I love your desserts but get even more excited when you post savory vegetarian/vegan recipes! I need to get out of my toast-or-bagel breakfast routine and this looks like a perfect way to go! Happy New Year!
Aw that's so nice to hear! More to come this year. :)
Tisha Riman says
Such a beautiful post--and also super nourishing! I'm a big fan of breakfasts that are nutrient-dense and also don't spike blood sugar, so this recipe is a win for me! Thanks for sharing :)
Thanks for the sweet note! Please let me know if you try it. :)
I will try ANYTHING and EVERYTHING with sweet potatoes in it. Can't wait to try this!
Awww I feel the same way! They are truly delicious in every way, shape, and form. Please let me know how you like this version!
This bowl is stunning! I'm gonna have to give this bacon recipe a go.
Aw thanks! Let me know if you do. :)
another great recipe, thank you! I'm always in on a sweet potato dish and love paring with eggs and veg, much appreciated
So glad you like this one! Sweet potatoes always and forever. :)
This was absolutely delicious! I added fresh grated ginger to the mashed sweet potato which is really yummy. A new weekend breakfast treat for me!
I'll have to try that next time! Ginger everything please!!
This was incredible!
So glad you liked it!
genius, all the ingredients of my slow carb diet, more or less, made much more tasty than I've been making them, so thank yoi
So glad you enjoyed it! Thanks a bunch for the note. :)
I love sweet potatoes and I look forward to many ways to eat it. Thanks for showing me this amazing way.
Can i have this dish without pureeing the potatoes?
Yes, you can simply mash the cooked sweet potatoes if you prefer. Let me know how you like it!
I miss your stories. And Catamus. Your photography is still fabulous, as are your recipes. Breakfast tomorrow <3
Aw thanks Kathy. We miss that little guy so much every day. <3 Let me know how you like these bowls.
I've never taken interest in sweet potato recipes; I cannot abide those winter orange things (sweet potatoes, acorn squash, butternut squash, ...). But at Christmas time, I discovered white sweet potatoes! They're just a touch sweet and I love them. I'll be trying this with those.
I love white sweet potatoes! I'm sure they would work beautifully here. Please let me know how you like them! You might also like my Japanese Sweet Potato Fries ;)
I made this recipe because I wanted to start my day with veggies too! It was beyond delicious! And I’m so grateful I found you!
I'm so glad you loved the recipe and got some good breakfast veggies in too. Thanks for the kind note!
Teresa Russell says
This was delicious! Thank you for the great recipe.
Alanna Taylor-Tobin says
I'm so glad you liked it!