Sweet Potato Avocado Jammy Egg Power Bowl – A Nutrient‑Packed Breakfast Recipe

Have you ever wondered how you can transform humble ingredients into a powerhouse breakfast bowl that fuels your day fabulously? Research shows that combining complex carbs, healthy fats, and moderate protein can help maintain stable blood sugar and energy levels throughout the morning. With our Sweet Potato, Avocado & Jammy Egg Power Bowl, you get the ultimate triad — sweet potatoes for sustained energy, avocado for brain‑healthy fats, and eggs for muscle‑supporting protein. This easy, colorful bowl not only challenges the notion that breakfasts need to be sugary or bland, but also uses everyday ingredients to deliver serious nutrition and flavor in under 40 minutes.

Ingredients

Here’s what you’ll need to build your nourishing power bowl:

• 1 medium sweet potato, sliced into ¼‑inch rounds

• 1 teaspoon olive oil

• Salt & freshly ground pepper, to taste

• 1 ripe avocado, diced

• 2–3 large eggs

• ½ teaspoon chili flakes (for topping)

• Optional base or greens: baby spinach, arugula, or mixed tender greens

Step‑by‑Step Preparation

Step 1: Roast the Sweet Potatoes

1. Preheat your oven to 400°F (200°C).

2. Toss the sweet potato slices with olive oil, salt, and pepper until evenly coated.

3. Arrange in a single layer on a baking sheet and roast for 20–25 minutes, flipping halfway through. You want them tender with crispy, caramelized edges.

Step 2: Boil the Eggs

1. Bring water to a gentle boil in a medium saucepan.

2. Carefully lower in 2–3 large eggs and cook for exactly 7 minutes to achieve perfectly jammy, creamy yolks.

3. Transfer to an ice bath for a few minutes to halt cooking; then peel and halve.

Step 3: Assemble the Bowl

1. Lay down your base of baby spinach, arugula, or mixed greens (optional).

2. Neatly layer the roasted sweet potato rounds across the bowl.

3. Add diced avocado in the center, then nestle the halved jammy eggs on top.

4. Finish with a generous sprinkle of chili flakes and a touch more salt and pepper, to taste.

Variations

• Spicy kick: Add a dollop of harissa or Sriracha chili paste

• Greens swap: Use kale or Swiss chard instead of spinach or arugula

• Cheesy upgrade: Crumble 1–2 tablespoons of feta or goat cheese on top

• Protein boost: Add chopped rotisserie chicken, turkey slices, or smoked salmon

• Alternative seasoning: Swap Olive oil for avocado oil and use smoked paprika or cumin for extra depth

COOKING Note

• Oven prep: Line the baking sheet with parchment to reduce cleanup

• Egg perfection: For consistent jammy eggs, plunge into ice water immediately at 7 minutes—this stops further cooking

• Neat slicing: Use a sharp serrated knife for the avocado to avoid bruising

Serving Suggestions

Serve directly in a bowl for a wholesome, Instagram‑worthy breakfast
For on‑the‑go protein, serve in a lidded Mason jar layered: greens, sweet potatoes, avocado, and eggs just before eating
Accompany with crisp whole‑grain toast drizzled with olive oil for extra crunch
Pair with an iced herbal tea or black coffee for a refreshing contrast
Turn it into a brunch party dish—double quantities and offer toppings like hot sauce, microgreens, or hemp seeds for garnish

Storing Tips for the Recipe

Sweet potatoes: Store cooled roasted slices in an airtight container in the fridge for up to 3 days
Avocado: Keep diced avocado fresh by pressing plastic wrap on its surface or storing with a dented lime wedge; use within 1–2 days
Jammy eggs: Keep in-shell in the fridge up to 5 days (peeled lasts 3–4)
Assembly tip: Prep ingredients ahead and assemble just before eating to keep the bowl fresh and visually appealing

Timing

Prep Time

10 minutes – for slicing, mixing, and boiling water

Cooking Time

25 minutes – includes potato roasting and jammy egg prep

Total Time

35 minutes – all done in under 40!

Yield

1 Power Bowl – easily doubled or tripled to serve more

Nutritional Information (Per Serving)

Building this bowl delivers a balanced nutrition profile—great for breakfast or lunch.

Calories

Approximately 420 kcal per bowl. Sources like USDA confirm sweet potato (~112 kcal), avocado (~160 kcal/100g), and eggs (~155 kcal each) combine for a hearty total

Protein

Around 18 grams — thanks to 2 jammy eggs (~12g protein) plus 1–2g from the sweet potato and avocado

Sodium

Naturally low; around 200–300 mg, depending on added salt. Helps support healthy blood pressure and keeps this bowl heart‑friendly

Data sourced from USDA FoodData Central and standard nutritional databases for generic ingredients

Healthier Alternatives for the Recipe

Lower‑fat option: Use just ½ tsp olive oil or swap for light cooking spray
Higher protein: Add a scoop of Greek yogurt or diced smoked salmon
Keto‑friendly swap: Omit sweet potato; double up on avocado and add bacon bits
Gluten‑free & vegan: Omit eggs; add seasoned chickpeas or crumbled tofu for protein and texture
Lower sodium: Skip added salt, use fresh lemon juice and herbs (cilantro, parsley) to enhance flavor naturally

Common Mistakes to Avoid

1. Overboiling eggs – results in chalky yolks. Time precisely 7 minutes, then cool immediately

2. Crowding sweet potatoes – leads to steaming not roasting; use a single, spaced layer for nice browning

3. Using underripe avocado – yields bland or hard texture—aim for gentle give when squeezed

4. Assembling too early – avocado rapidly oxidizes and sweet potatoes spoil texture; assemble just before serving

5. Overloading salt or oil – adds unnecessary calories and sodium. Keep additions modest for healthy balance

Conclusion

The Sweet Potato, Avocado & Jammy Egg Power Bowl is a vibrant, nutrient‑dense breakfast (or lunch!) that delivers sustained energy, healthy fats, and muscle‑supporting protein—all in 35 minutes or less. It’s visually stunning, easy, and customizable for any palate or dietary preference. Now it’s your turn to try it—assemble your bowl, snap a pic, and drop a comment below with your favorite twist!

Frequently Asked Questions (FAQs)

Q: Can I make this bowl vegan?
A: Absolutely! Skip the eggs and swap in roasted chickpeas, seasoned tofu, or vegan egg alternatives to boost protein

Q: How do I reheat leftovers?
A: Lightly reheat sweet potatoes in a toaster oven or skillet. Add avocado and eggs fresh or at room temperature and reassemble

Q: Is this recipe dairy‑free?
A: Yes, as written—no dairy used. Skip optional cheese for a completely dairy‑free bowl

Q: Can I meal‑prep this ahead of time?
A: Yes! Roast sweet potatoes and boil eggs up to 3 days ahead. Store separately and assemble just before serving

Q: Can I use frozen sweet potato?
A: Yes—thaw fully, pat dry, then roast with olive oil and seasoning; you might need an extra few minutes in the oven

Sweet Potato Avocado Jammy Egg Power Bowl – A Nutrient‑Packed Breakfast Recipe

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• Author: Caroline Jones
• Total Time: 35 minutes
• Yield: 1 bowl 1x
• Diet: Vegetarian

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Description

A balanced, colorful breakfast bowl featuring roasted sweet potato, creamy avocado, and jammy eggs—perfect for a nutritious start.

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Ingredients

Scale 1x2x3x

1 medium sweet potato, sliced into ¼-inch rounds

1 tsp olive oil

Salt & pepper to taste

1 ripe avocado, diced

2–3 large eggs

½ tsp chili flakes (for topping)

Optional greens or base: baby spinach, arugula, or mixed greens

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Instructions

1. Preheat oven to 400°F (200°C). Toss sweet potato slices with olive oil, salt, and pepper. Arrange on a baking sheet and roast for 20–25 minutes, flipping halfway, until tender and slightly crisp.

2. Bring water to a boil, gently add eggs, and cook for 7 minutes for jammy centers. Transfer to an ice bath for a few minutes, then peel and halve.

3. In a bowl, layer a bed of greens (if using), roasted sweet potatoes, avocado cubes, and halved jammy eggs. Sprinkle with chili flakes and extra salt to taste.

Notes

Roast sweet potatoes ahead to save time.

Use an ice bath to stop eggs from overcooking.

Avocados are best sliced just before serving.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Breakfast, Power Bowl
• Method: Roasting, Boiling
• Cuisine: Healthy, American

Nutrition

• Serving Size: 1 bowl
• Calories: 420
• Sugar: 5g
• Sodium: 250mg
• Fat: 26g
• Saturated Fat: 6g
• Unsaturated Fat: 18g
• Trans Fat: 0g
• Carbohydrates: 33g
• Fiber: 9g
• Protein: 18g
• Cholesterol: 370mg

Keywords: sweet potato avocado jammy egg power bowl, healthy breakfast bowl