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Savory Breakfast Sweet Potatoes

Savory Breakfast Sweet Potatoes
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Savory breakfast sweet potatoes transform simple sweet potatoes into a nutritious, flavorful, and satisfying morning meal. Packed with fiber, vitamins, and complex carbs, this versatile recipe offers bold flavors through spices, herbs, and a variety of proteins and veggies. Perfect for quick weekday breakfasts, meal prep, or leisurely weekend brunches, these bowls are naturally gluten-free and easily customizable to suit various dietary preferences.

Ingredients

Scale

Sweet Potatoes and Oil

  • 2 medium sweet potatoes, washed and diced
  • 2 tablespoons olive oil or coconut oil
  • Salt, to taste

Spices and Herbs

  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1 teaspoon fresh rosemary or thyme (or 1/2 teaspoon dried)

Protein Options

  • 2 eggs (scrambled or cooked to preference)
  • 1/2 cup black beans, cooked and seasoned
  • 2 turkey sausage links, cooked and sliced (optional)

Fresh Vegetables

  • 1/2 cup diced bell peppers
  • 1/4 cup diced onions
  • 1/2 cup fresh spinach leaves
  • 1/4 avocado, sliced

Optional Garnishes and Variations

  • Jalapeños or a pinch of cayenne pepper (for spicy kick)
  • 1/4 cup shredded cheese (cheddar, feta, or goat cheese)
  • 1/4 cup tofu scramble (for vegan protein)
  • Fresh herbs such as basil, cilantro, or dill
  • Caramelized onions or balsamic glaze drizzle
  • Lime or lemon juice, for finishing

Instructions

  1. Prepare the Sweet Potatoes: Wash and dice sweet potatoes into even cubes or thin slices for quicker and even cooking. Toss the diced sweet potatoes with olive or coconut oil, salt, smoked paprika, garlic powder, cumin, and rosemary or thyme to infuse flavor.
  2. Roast or Pan-Fry: For roasting, spread the seasoned sweet potatoes on a baking sheet and roast in a preheated oven at 425°F (220°C) for 20-25 minutes until golden and crispy, flipping halfway through. Alternatively, pan-fry over medium heat with a bit of oil for 10-15 minutes until tender and caramelized.
  3. Cook Your Protein: While sweet potatoes cook, prepare your choice of protein. Scramble eggs, sauté black beans with additional spices, or cook turkey sausage until browned and cooked through to add savory depth.
  4. Sauté Extra Vegetables: Lightly sauté diced bell peppers, onions, and spinach in a pan with a small amount of oil until softened but still vibrant, to add color, texture, and freshness.
  5. Assemble Your Breakfast Bowl: Combine roasted sweet potatoes, cooked protein, and sautéed vegetables in a bowl or on a plate. Top with fresh herbs, avocado slices, optional cheese, a drizzle of balsamic glaze, or a dollop of Greek yogurt as desired for creaminess and extra flavor.

Notes

  • Choose medium firm sweet potatoes with smooth skin for even cooking and optimal texture.
  • Cut sweet potatoes uniformly to ensure even cooking and prevent burnt or undercooked pieces.
  • A light coating of oil helps caramelize the sweet potatoes and enhances flavor.
  • Season at each cooking stage—from potatoes to protein and vegetables—to build layers of taste.
  • Add a squeeze of lime or lemon juice over the finished dish to brighten flavors and balance richness.

Nutrition

Keywords: savory breakfast, sweet potatoes, roasted sweet potatoes, healthy breakfast, gluten free breakfast, meal prep, vegetarian breakfast

Find it online: https://mealsbymary.com/savory-breakfast-sweet-potatoes/