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This sweet potato breakfast bowl recipe is a nutritious, hearty, well-balanced meal that’s packed with flavor and great for meal prep. And with 44 grams of protein, it’ll keep you satisfied for hours!
One of my favorite childhood camping food memories is of my dad’s dad making brunch for everyone. He was always laughing and making everyone around him laugh. And he loved cooking for his family! He had a summertime cabin in the middle of nowhere, so I use the term camping loosely. There was a real kitchen (but the bathroom was another story, lol!). And he liked to go all out for breakfast: bacon, eggs, potato hash, toast. Essentially, the works!
He was a really great cook and breakfast potatoes were one of his specialties. He made them on a huge griddle, and he’d add a little of this and a dash of that, following whatever felt right instead of a recipe. There was usually onion and garlic, sometimes bell pepper, and always breakfast potato spices like paprika. They were always perfect; well-seasoned, crispy outside, and fluffy inside.
These savory breakfast bowls are a wink and a nod to that wonderful memory. Sweet potato and bell pepper roast in the oven for a lovely breakfast hash. Instead of using store-bought sausage or bacon, we whip up a quick and easy healthy breakfast sausage with ground chicken. Creamy avocado and eggs with runny yolks cooked any way you like round out the meal. There’s a lot of breakfast flavors going on, so of course it’s great for breakfast or brunch, but this is a nutrient-dense, filling meal that also works well for lunch and dinner.
And if you enjoy a non-sweet breakfast that’s a little bit different than normal, try my savory oatmeal breakfast bowl with egg!
Why You’ll Want This Recipe on Repeat
- It’s delicious. Healthy is great, but if something doesn’t taste good then eating it is a chore. And if you’re anything like me, that’s not a sustainable approach to nutrition! This nutrient-rich meal is proof that healthy can taste amazing.
- It’ll keep you fueled until your next meal. Sweet potato is rich in vitamins, minerals, and fiber, homemade chicken breakfast sausage and eggs are good protein sources, and avocado adds healthy fat. All in all, this is a really nutrient-dense, satiating meal that’ll fill you up without weighing you down.
- It’s perfect for meal prep, and a great way to save money instead of eating out. One of the biggest ways to save money is to cook your meals at home. Instead of grabbing coffee and a muffin out, meal prep this dish and make your coffee at home. If your average order for coffee and breakfast is $10, think of how much money you’ll save over a month!
Ingredients
Breaking It Down
Ingredients Explained
In this section I explain the ingredients and give substitution ideas where applicable. For the full recipe (including the ingredient amounts), see the recipe card below.
Sweet Potato Breakfast Potatoes Ingredients
- Sweet potatoes – They’re the star of the show and the base of our breakfast bowl.
- Extra-virgin olive oil – We roast the vegetable hash with olive oil to help the veggies crisp a bit and to add healthy fat.
- Salt, smoked paprika, garlic powder, onion powder, black pepper, and cayenne pepper – This spice blend is pretty classic for breakfast potato hash. You can omit the cayenne if you like, or feel free to use more if you like a kick.
- Bell peppers – Bell pepper is a common addition to potato hash, adding color and sweet flavor. And of course, bumping up the nutrition! However, you can omit them if you prefer.
- Parsley – Garnishing with fresh parsley adds a pop of green color and a punch of flavor.
Chicken Breakfast Sausage Ingredients
- Duck fat – We use a little fat to cook the ground chicken for our breakfast sausage. This helps the meat brown up and also prevents it from drying out. I love the rich savory flavor that duck fat lends here, but you can also use coconut oil, ghee, olive oil, or avocado oil.
- Ground chicken – I used ground chicken breast, but ground dark meat chicken or ground turkey are also good options.
- Coconut sugar and ground fenugreek seeds – I was going for a maple breakfast sausage flavor, but I realized I didn’t have maple syrup on hand! Instead of running to the store, I used a combination of coconut sugar and ground fenugreek seeds. (Fenugreek is a spice that has a maple-y, caramel-like flavor and aroma. It’s actually an ingredient in maple-flavored breakfast syrups.) If you have pure maple syrup on hand, you can use 1 tablespoon of it and omit the coconut sugar and fenugreek.
- Dried marjoram, onion powder, garlic powder, salt, dried thyme, ground sage, fennel seeds, smoked paprika, black pepper, nutmeg, and cayenne pepper – I use these spices to create a breakfast sausage seasoning. Some things I want to mention: 1) If you don’t have well-stocked spice cabinet with all of these on hand, you can easily omit a couple spices and your sausage will still be delicious. 2) Another option is to use store-bought breakfast sausage seasoning, which you can find on Amazon or at a specialty spice shop (Penzeys Spices offers it). 3) There are a couple spices in the blend I use that stand out. Note that fennel seeds have an anise flavor, so skip them if that’s not your thing. Also, the amount of cayenne pepper here won’t make this sausage spicy-hot, but it adds a little kick for balance; feel free to omit the cayenne or adjust it to suit your tastes.
Other Breakfast Bowl Ingredients
- Soft-boiled eggs – Or 4 eggs cooked any way you like. If you want to meal prep this dish for the week, hard-boiled eggs are a great option.
- Avocado – Add healthy fats and make this meal incredibly satisfying.
- Farmers cheese – I like to add a bit of cheese for calcium to this meal. You can use crumbled farmers cheese, feta cheese, goat cheese, shredded cheddar, or whatever your favorite is.
How to Make Sweet Potato Breakfast Bowls
Here are step-by-step photos of the cooking process. For the recipe video, please see the recipe card below.
1: How to Make Sweet Potato Breakfast Potatoes
- Preheat the oven to 420F; line a baking tray with a piece of parchment paper. Put the sweet potato cubes on the prepared tray. Add the oil, salt, smoked paprika, garlic powder, onion powder, black pepper, and cayenne pepper, toss to coat, and spread out the sweet potato evenly.
- Roast 15 minutes, then carefully toss in the bell pepper.
- Continue roasting until the sweet potato and bell pepper are tender and starting to brown, about 10 to 15 minutes more. Remove from the oven and sprinkle on the parsley.
2: How to Make Breakfast Chicken Sausage Crumbles
- While the potatoes are roasting, add the duck fat to a large skillet over medium-high heat. Add the ground chicken, using a wooden spoon to break it up and spread out the meat.
- Let the meat cook until it’s starting to brown on the bottom before stirring (about 2 to 3 minutes), then stir and continue until it’s fully cooked (about 4 to 5 minutes more).
- Stir in all remaining ingredients, cook 30 seconds to 1 minute, and remove from the heat. TIP: We use a lot of spices to make a flavorful breakfast sausage. Be sure to stir well to fully coat all the meat crumbles in the spice mixture.
3: How to Make Soft Boiled Eggs
- Fill a medium saucepan about 1/3-full of water. Bring to a rapid boil, then turn the heat down slightly and use a slotted spoon to add the eggs to the boiling water (straight from the fridge so they’re still cold).
- Cook for 6 1/2 minutes, then use a slotted spoon to transfer the eggs to a bowl of ice water to shock them.
- Cool in the ice water for 3 minutes (or until they’re cool enough to handle), then peel and serve.
4: Serve
To each of 4 bowls, add: 1/4 of the potato mixture, 1/4 of the chicken breakfast sausage, 1 soft-boiled egg, 1/2 of an avocado, and 1 ounce crumbled cheese. Enjoy!
Variations
- You aren’t limited to sweet potatoes! Feel free to swap them out for any type of potatoes you like.
- If you’re pressed for time, you can use store-bought breakfast sausage instead of making your own. Or go for bacon!
- No worries if avocado isn’t your thing. Skip it, or make a quick creamy yogurt sauce. To do so, mix a couple spoonfuls of plain yogurt with a little bit of fresh garlic, a squeeze of lemon juice, a drizzle of olive oil, and a dash of salt and pepper, and drizzle that on top. Bonus, you’ll get more protein as well as probiotics!
Customize This Meal For Your Lifestyle
I usually eat twice a day, and this is a good example of a typical first meal for me (another of my favorite breakfasts is this freezer friendly meal prep breakfast sandwich with 45 grams of protein).
This sweet potato breakfast bowl has about 680 calories, 29 grams net carbs, 12 grams fiber, 44 grams protein, and 39 grams fat. As one of my two meals, it’s nutrient-dense and helps me meet a lot of my nutritional goals. However, if you eat smaller, more frequent meals throughout the day and this is too much food for one meal, you can divide it into more portions (for example, make it 6 servings instead of 4 servings).
Additionally, here are some other ways you can personalize this meal to help you meet your nutritional goals:
- Want more protein? Add another egg (or two) per serving!
- If you need to cut the carbs, you can cut the amount of sweet potatoes in half and use green bell peppers (instead of red, orange, or yellow bell peppers).
- If you need to reduce the fat, skip the avocado or cut the amount of cheese in half.
Storage
Once cooked and cooled, store the potatoes and sausage in an airtight container in the fridge for up to 4 days. Soft-boiled eggs will last 2 days in the fridge.
Make-Ahead & Meal Prep
To make this ahead for meals during the week, store the potatoes and sausage together in a meal prep container (a glass container with 2 compartments works perfectly).
Store soft-boiled eggs in their shells in the fridge, and then crack them right before serving. If you want to make enough eggs for the whole week, hard-boiled eggs are a better option than soft-boiled eggs because they stay good in the fridge for up to 7 days.
Wait to add the avocado and cheese until after reheating the potatoes and sausage, right before serving.
Pro Tips For the Best Sweet Potato Breakfast Bowl
- Soft-boiled eggs stay good in the fridge for up to 2 days; keep them in their shells until right before serving. You can eat them chilled or warm them up in simmering water for 45 seconds.
- If you want homemade chicken breakfast sausage patties instead of sausage crumbles, shape the meat mixture into patties before cooking.
- To make this paleo, just omit the cheese.
Frequently Asked Questions
A source of protein, such as eggs and/or breakfast meat (like sausage or bacon) is a great pairing. This hearty, nutrient-dense combination will keep you satisfied for a while!
Salt and pepper are the base seasonings. From there, I also like to add garlic powder, onion powder, and some form of paprika. You can use sweet, hot, or smoked paprika depending on your preference. I really like the fruity, subtly smoky undertones of smoked sweet paprika. Instead of hot paprika (which I don’t always have in my pantry), I also add a little cayenne pepper.
More Sweet Potato Recipes to Try
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Sweet Potato Breakfast Bowl Recipe
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Ingredients
Sweet Potato Breakfast Potatoes:
- 1 pound sweet potatoes about 1 large, peeled and cut into 1-inch cubes
- 2 tablespoons extra-virgin olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon cayenne pepper more or less to taste
- 2 cups chopped bell peppers any colors you like
- 2 tablespoons minced fresh parsley
Chicken Breakfast Sausage (see Notes about spices):
- 2 tablespoons duck fat or coconut oil, ghee, olive oil, or avocado oil
- 1 1/4 pounds ground chicken breast or ground turkey
- 1 tablespoon coconut sugar see Notes
- 1 teaspoon dried marjoram
- 3/4 teaspoon onion powder
- 3/4 teaspoon garlic powder
- 3/4 teaspoon salt
- 1/2 teaspoon dried thyme
- 1/2 teaspoon ground sage
- 1/2 teaspoon fennel seeds optional; they add a subtle anise/licorice flavor
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground fenugreek
- 1/8 teaspoon cayenne pepper
Other:
- 4 soft-boiled eggs or 4 eggs cooked any way you like
- 2 avocados sliced
- 4 ounces crumbled farmers cheese or feta cheese or goat cheese
Instructions
- Make the sweet potato breakfast potatoes. Preheat the oven to 420F; line a baking tray with a piece of parchment paper. Put the sweet potato cubes on the prepared tray. Add the oil, salt, smoked paprika, garlic powder, onion powder, black pepper, and cayenne pepper, toss to coat, and spread out the sweet potato evenly. Roast 15 minutes, then carefully toss in the bell pepper. Continue roasting until the sweet potato and bell pepper are tender and starting to brown, about 10 to 15 minutes more. Remove from the oven and sprinkle on the parsley.
- Make the chicken breakfast sausage. While the potatoes are roasting, add the duck fat to a large skillet over medium-high heat. Add the ground chicken, using a wooden spoon to break it up and spread out the meat. Let the meat cook until it’s starting to brown on the bottom before stirring (about 2 to 3 minutes), then stir and continue until it’s fully cooked (about 4 to 5 minutes more). Stir in all remaining ingredients, cook 30 seconds to 1 minute, and remove from the heat. TIP: We use a lot of spices to make a flavorful breakfast sausage. Be sure to stir well to fully coat all the meat crumbles in the spice mixture.
- Make the soft-boiled eggs. Fill a medium saucepan about 1/3-full of water. Bring to a rapid boil, then turn the heat down slightly and use a slotted spoon to add the eggs to the boiling water (straight from the fridge so they’re still cold). Cook for 6 1/2 minutes, then use a slotted spoon to transfer the eggs to a bowl of ice water to shock them. Cool in the ice water for 3 minutes (or until they're cool enough to handle), then peel and serve.
- Serve. To each of 4 bowls, add: 1/4 of the potato mixture, 1/4 of the chicken breakfast sausage, 1 soft-boiled egg, 1/2 of an avocado, and 1 ounce crumbled cheese. Serve.
Video
Notes
- Chicken Sausage Spices: Instead of all these spices, you can use store-bought breakfast sausage seasoning, which you can find on Amazon or at a specialty spice shop (Penzeys Spices offers it).
- Coconut Sugar in the Breakfast Sausage: I was going for a maple breakfast sausage flavor, but I realized I didn’t have maple syrup on hand! Instead of running to the store, I used a combination of coconut sugar and ground fenugreek seeds. (Fenugreek is a spice that has a maple-y, caramel-like flavor and aroma. It’s actually an ingredient in maple-flavored breakfast syrups.) If you have pure maple syrup on hand, you can use 1 tablespoon of it and omit the coconut sugar and fenugreek.
- For Chicken Sausage Patties Instead of Crumbles: If you want homemade breakfast sausage patties instead of sausage crumbles, shape the meat mixture into patties before cooking.
- Storage: Once cooked and cooled, store the potatoes and sausage in an airtight container in the fridge for up to 4 days. Soft-boiled eggs will last 2 days in the fridge.
- Make Ahead & Meal Prep: To make this ahead for meals during the week, store the potatoes and sausage together in a meal prep container (a glass container with 2 compartments works perfectly). Store soft-boiled eggs in their shells in the fridge, and then crack them right before serving. If you want to make enough eggs for the whole week, hard-boiled eggs are a better option than soft-boiled eggs because they stay good in the fridge for up to 7 days. Wait to add the avocado and cheese until after reheating the potatoes and sausage.
- Reheating: The potatoes and sausage reheat well in the microwave. You can eat the soft-boiled eggs chilled, or warm them up in simmering water for 45 seconds.
Nutrition
Nutritional information is automatically calculated and should be used as an approximate.
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I’m the writer, recipe developer, photographer, and food stylist behind this blog. I love finding the human connection through something we all do every day: eat! Food is a common ground that we can all relate to, and our tables tell a story. It’s my goal to inspire you to get in the kitchen, try something new, and find a favorite you didn’t know you had.
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