Avocado Sweet Potato Toast: The Easy Breakfast I Make on Repeat
If you haven’t tried Avocado Sweet Potato Toast yet, you are in luck! Avocado toast has become a staple in many households, and understandably so. It’s simple to prepare, delicious, and packed with nourishing ingredients. With a balance of protein, fibre, and healthy fats, avocado toast makes a satisfying way to start your morning or an easy lunch that will keep you energized through the afternoon. It’s one of those meals that feels both comforting and fresh, no matter how often you make it!
While I’ll always love a classic avocado toast served on crunchy sourdough bread, I’ve recently been experimenting with a fun twist on the original. Instead of bread, I use thinly sliced sweet potatoes as a low-carb alternative. Once roasted, the sweet potatoes become tender on the inside with slightly crispy edges, making them the perfect base for creamy avocado. Not only are they a nutritious substitute, but they also add a subtle sweetness and extra flavour. Topped with perfectly fried eggs, this version of avocado sweet potato toast feels hearty, satisfying, and just a little more exciting than the classic!
Avocado Sweet Potato Toast Recipe
Dairy-free | Gluten-free | Vegetarian
Prep time: 8 minutes | Cooktime: 18 minutes | Serves 1
Ingredients
- ½ sweet potato
- ½ avocado
- ½ tbsp coconut oil
- 3 eggs
- 1/8 tsp salt
- 1/8 tsp pepper
- 1/8 tsp chilli powder
Directions
- Cut ½ sweet potato into three ½-inch-thick slices lengthwise; toast until soft, 15 minutes.
- Top each slice with 1/6 mashed avocado.
- Add coconut oil to a pan and heat to medium heat. Break eggs into the pan and cook until whites are set, 3 minutes. If you like over-easy eggs, flip and cook for an additional 30 seconds.
- Place eggs on top of sweet potato toast and top with salt, pepper, and chilli powder.
PER SERVING: CALORIES: 506, FAT: 40 g, SAT. FAT: 14 g, CARBS: 22 g, FIBER: 9 g, SUGARS: 5 g, PROTEIN: 20 g, SODIUM: 505 mg, CHOLESTEROL: 491 mg
If you are meal prepping or don’t have a toaster oven, you can easily make a big batch in the oven. Preheat to 400F and bake the sweet potato on a sheet pan for 20-30 minutes (depending on the thickness). Cool completely before storing. In the morning, you can pop a slice or two into a toaster to heat it up. If you don’t feel like eggs, sweet potato toast is also delicious slathered with almond butter, hemp seeds and cinnamon.
Why Choose Sweet Potato Over Bread?
There’s nothing wrong with a piece of fresh sourdough! But it can be fun to switch it up. Sweet potatoes are not only packed with flavour, but they have SO many health benefits that are typically missing from your classic white bread loaf. They are a nutrient-dense, whole food alternative that turns your avocado toast into a more veggie-forward, blood sugar-friendly meal. Good bread can still be a healthy choice, so it’s more about what you prefer.
- More Fibre: a cooked sweet potato with skin has about 3-4g of fibre per 100g, whereas bread has about 1-2g per 100g.
- Lower Glycemic Impact: leads to fewer blood sugar spikes, giving you steadier energy throughout the day.
- Naturally Gluten Free: a great option if you are sensitive to gluten, without having to look for a gluten-free bread that actually tastes good!
- Rich in Vitamins: specifically Vitamin A and Potassium
- Whole Food: no processing or added ingredients have gone into the sweet potato
What Vitamins Will I Get From a Sweet Potato?
- Vitamin A: supports vision, the immune system and skin health
- Vitamin C: immunity, wound healing and supports iron absorption
- Vitamin B6: energy, mood, brain development
- Vitamin B5: helps you convert food into energy
- Vitamin B3: supports your metabolism and nervous system
- Vitamin B1: helps muscle and nerve function
- Vitamin E: an antioxidant, supporting your cells
Want More Savoury Breakfast Ideas?
Sweet Potato Sausage Breakfast Bake
Similar to a quiche, this meal is hearty and satisfying, without the crust! Higher in protein, this breakfast will give you steady energy for your busy morning, getting you to lunch without that huge blood sugar crash. Meal prep friendly, delicious, and full of veggies, what more could you ask for?!
Savoury Mushroom Spinach Breakfast Hash with Fried Eggs
This is one of my absolute favourite breakfasts! It is very filling, and most of it can be prepped in advance to make it easier. Simply heat it up in the morning and top with a fried egg. This is the perfect nutritious breakfast to keep you energized throughout the day. I’ve included hemp seeds in this recipe, which are a superfood with about 12.5g of protein in ¼ cup. If you love a savoury breakfast, this one’s for you.
Make-Ahead Roasted Red Pepper Frittata Muffins
These gluten-free and vegetarian frittata muffins are a quick, nutrient-packed dish perfect for busy mornings. Filled with veggies and healthy fats, these muffins are full of flavour and nutritional benefits. Red peppers contain an active compound called Capsaicin, and is a complete game changer for health, fighting inflammation, supporting pain relief, and has cardio-protective effects. Prep these muffins the night before and have a morning full of deliciousness!
If You Struggle Eating a Healthy Breakfast, Add These Recipes To Your Meal Plan
If you struggle with eating a healthy breakfast, the easiest fix is to add it to your meal plan. When you prep breakfast on the weekend, you wake up to a protein-packed, balanced meal that is ready in minutes. No skipping, no scrambling, no starting your day on coffee alone. Having breakfast prepped takes the decision-making out of busy mornings and helps fuel your energy, focus, and blood sugar all morning long.
Download my meal planning template to make it simple. It is free and designed for real-life busy schedules.