A nutritious and delicious breakfast sets the tone for the day, and scrambled egg and sweet potato is a perfect way to start. This dish is packed with protein, fiber, and essential vitamins, making it a great choice for a wholesome meal. Whether you’re looking for a hearty breakfast to keep you full or a simple yet satisfying dish, this recipe checks all the boxes.
Scrambled eggs bring a creamy texture and high protein content, while sweet potatoes add natural sweetness, complex carbs, and a dose of vitamin A. The combination is not only tasty but also incredibly nourishing. Plus, this dish is quick to make and can be easily customized to suit different dietary preferences.
In this article, we’ll explore why you’ll love this recipe, the ingredients needed, step-by-step instructions, serving suggestions, and meal prep tips. We’ll also cover variations, storage methods, and answers to common questions about this dish. Let’s dive in and make scrambled egg and sweet potato your new go-to breakfast!
Quick Recipe Information
| Feature | Details |
|---|---|
| Prep Time | 5 minutes |
| Cook Time | 10 minutes |
| Total Time | 15 minutes |
| Calories | ~300-350 per serving |
| Protein | ~15g |
| Carbohydrates | ~30g |
| Gluten-Free | Yes |
| Vegan | No (contains eggs) |
| Dairy-Free | Yes |
| Best Served | Warm, immediately after cooking |
Why You’ll Love This Recipe
There are plenty of reasons why scrambled egg and sweet potato makes an excellent breakfast choice. Here’s why you’ll love it:
- Nutrient-Rich and Balanced – This dish is packed with high-quality protein from eggs and complex carbs from sweet potatoes. It keeps you full for longer and provides sustained energy throughout the morning.
- Naturally Sweet and Savory – The combination of soft, creamy scrambled eggs with the slightly caramelized sweetness of sweet potatoes creates a delicious contrast of flavors.
- Quick and Easy to Make – With just 15 minutes of total prep and cook time, this breakfast is perfect for busy mornings when you need a healthy meal fast.
- Customizable and Versatile – You can add herbs, spices, cheese, or even veggies like spinach and bell peppers to enhance the dish.
- Gluten-Free and Dairy-Free – Ideal for those with dietary restrictions, this recipe is naturally gluten-free and can be made dairy-free by skipping cheese or butter.
- Great for Meal Prep – You can prepare the sweet potatoes ahead of time, making this recipe even quicker to whip up in the morning.
Ingredients to Make Scrambled Egg and Sweet Potato
To make this scrambled egg and sweet potato breakfast, you’ll need just a few simple ingredients. Each one plays an important role in bringing out the flavors and textures of the dish.
Essential Ingredients
- Sweet Potato (1 medium, diced small)
Sweet potatoes are naturally sweet, rich in fiber, and loaded with vitamin A. Cutting them into small cubes helps them cook faster and develop a slight caramelization when pan-fried. - Eggs (2 large)
Eggs provide a high-quality source of protein, making this dish filling and nutritious. They also add a creamy texture when scrambled properly. - Olive Oil (1 tablespoon)
Olive oil helps in cooking the sweet potatoes and prevents them from sticking to the pan. It also adds a light, slightly fruity flavor to the dish. You can also use avocado oil or butter as alternatives. - Onion (¼ cup, finely chopped)
Onions add a subtle sweetness and depth of flavor when sautéed with the sweet potatoes. Red, white, or yellow onions all work well. - Garlic (1 clove, minced)
Fresh garlic enhances the overall taste by adding a mild, savory aroma. If you love garlic, feel free to add more! - Salt and Pepper (to taste)
A pinch of salt and black pepper helps balance the flavors and enhances the taste of both the eggs and sweet potatoes. - Paprika (½ teaspoon, optional)
A sprinkle of paprika gives a slightly smoky flavor and pairs beautifully with the natural sweetness of the potatoes. - Spinach (½ cup, optional)
Adding spinach gives an extra nutritional boost with iron, vitamins, and a slight crunch. It wilts quickly and blends well with the eggs. - Cheese (2 tablespoons, optional)
If you enjoy a creamier texture, shredded cheese like cheddar or feta can be sprinkled on top of the scrambled eggs for added richness.
Steps to Make Scrambled Egg and Sweet Potato
This dish is easy to prepare and comes together in just a few simple steps. Cooking the sweet potatoes first ensures they are tender and flavorful, while the eggs remain soft and fluffy.
Step 1: Prepare the Ingredients
Before you start cooking, dice the sweet potatoes into small cubes for faster cooking. Chop the onions, mince the garlic, and beat the eggs in a small bowl with a pinch of salt and pepper. If using optional ingredients like spinach or cheese, have them ready as well.
Step 2: Cook the Sweet Potatoes
Heat 1 tablespoon of olive oil in a non-stick pan over medium heat. Add the diced sweet potatoes and cook for 5-7 minutes, stirring occasionally. Allow them to get slightly crispy on the edges while soft on the inside. If they start sticking, add a splash of water to help them cook through.
Step 3: Sauté the Onions and Garlic
Once the sweet potatoes are tender, add the chopped onions and minced garlic to the pan. Cook for 2 minutes until the onions become translucent and fragrant. Stir everything together to blend the flavors.
Step 4: Scramble the Eggs
Push the sweet potatoes and onions to one side of the pan. Pour the beaten eggs onto the empty side and let them sit for a few seconds before stirring gently. Scramble the eggs slowly over low to medium heat until they are just set but still soft.
Step 5: Combine and Serve
Once the eggs are cooked, mix them with the sweet potatoes. If using spinach or cheese, add them now and stir until the spinach wilts and the cheese melts slightly. Remove from heat and serve immediately.
Serving Suggestions
Pair It with Toast or Avocado
A slice of whole-grain or sourdough toast makes a great addition to this meal, adding extra fiber and crunch. If you prefer a low-carb option, serve it with sliced avocado for a creamy texture and heart-healthy fats.
Add a Side of Fresh Fruit
Pairing scrambled egg and sweet potato with fresh fruit like berries, bananas, or orange slices balances out the savory flavors and provides natural sweetness. The extra vitamins and antioxidants make your breakfast even more nutritious.
Top It with Fresh Herbs and Cheese
Garnishing with fresh herbs like cilantro, parsley, or chives enhances the flavor. If you enjoy cheese, a sprinkle of feta, cheddar, or goat cheese adds creaminess and richness to the dish.
Serve It as a Breakfast Bowl
For a heartier meal, turn this dish into a breakfast bowl by adding extras like sautéed mushrooms, bell peppers, or even a dollop of Greek yogurt. This makes it even more filling and protein-rich.
Meal Prep Tips: Can We Make Scrambled Egg and Sweet Potato in Advance?
Prepping the Sweet Potatoes Ahead
Yes! You can prepare the sweet potatoes in advance to save time in the morning. Simply dice and cook them in a pan with olive oil until tender, then store them in an airtight container in the fridge for up to 4 days. When ready to eat, reheat them in a skillet before adding fresh scrambled eggs.
Cooking and Storing the Whole Dish
While scrambled eggs are best eaten fresh, you can cook both the eggs and sweet potatoes ahead of time. Store them in an airtight container for up to 2 days in the refrigerator. When reheating, use a skillet over low heat to avoid overcooking the eggs.
Freezing Option
If you want to freeze the sweet potatoes for longer storage, cook them first, let them cool, and freeze in a single layer on a baking sheet. Once frozen, transfer them to a freezer bag. When needed, reheat them in a skillet before adding fresh eggs.
Tips and Tricks
Cut the Sweet Potatoes Small for Faster Cooking
Dicing the sweet potatoes into small, even cubes ensures they cook quickly and evenly. This prevents some pieces from being undercooked while others become too soft.
Use Low Heat for Soft and Creamy Eggs
Scrambled eggs turn out best when cooked over low heat. This helps them stay soft and fluffy instead of becoming dry or rubbery.
Add Extra Protein for a More Filling Meal
If you need more protein, consider adding turkey bacon, smoked salmon, or even black beans to the dish. This makes it a great post-workout breakfast.
Experiment with Spices for More Flavor
While salt and pepper are essential, you can enhance the taste with spices like cumin, smoked paprika, chili flakes, or even cinnamon for a unique twist.
Use a Non-Stick Pan for Easy Cooking
A non-stick skillet or a well-seasoned cast-iron pan makes cooking and cleanup much easier, preventing eggs from sticking to the surface.
Variations of Scrambled Egg and Sweet Potato
Mexican-Inspired Version
For a Mexican twist, add black beans, diced tomatoes, and jalapeños. Top with fresh cilantro and serve with salsa or guacamole for extra flavor.
Mediterranean Style
Mix in crumbled feta cheese, cherry tomatoes, and olives for a Mediterranean-inspired breakfast. A drizzle of olive oil and a sprinkle of oregano enhance the dish even further.
Vegan Alternative
To make a vegan version, replace scrambled eggs with tofu scramble. Use turmeric and nutritional yeast to mimic the flavor and color of eggs while keeping the dish plant-based.
Spicy Kick Variation
If you love spice, add sriracha, hot sauce, or red pepper flakes to the eggs. You can also sauté the sweet potatoes with a pinch of cayenne pepper for an extra kick.
Storage Instructions
Refrigerating Leftovers
Store any leftover scrambled egg and sweet potato in an airtight container in the fridge for up to 2 days. Be sure to let the dish cool before sealing it to prevent condensation buildup, which can make the eggs watery.
Freezing Sweet Potatoes for Later Use
Cooked sweet potatoes freeze well, but scrambled eggs do not. If you plan to meal prep, freeze just the cooked sweet potatoes in a ziplock bag or airtight container. When ready to eat, reheat the sweet potatoes and cook fresh scrambled eggs.
Keeping It Fresh
If storing in the fridge, keep the eggs and sweet potatoes in separate containers to maintain their textures when reheating. This prevents the eggs from absorbing excess moisture.
Can We Reheat Scrambled Egg and Sweet Potato?
Best Method: Reheat in a Skillet
To maintain the best texture, reheat in a non-stick skillet over low heat. Stir occasionally until warmed through. This method helps keep the eggs soft and prevents them from overcooking.
Microwave Option
If you’re in a hurry, you can reheat the dish in a microwave. Place the food in a microwave-safe dish and cover with a damp paper towel. Heat in 30-second intervals, stirring in between, to prevent the eggs from getting rubbery.
Avoid Overheating
Scrambled eggs dry out quickly, so only reheat until just warm. Adding a small splash of water or milk before reheating can help maintain moisture.
Recipe FAQs
Can I use a different type of potato instead of sweet potatoes?
Yes! You can substitute sweet potatoes with regular white potatoes, Yukon gold potatoes, or even red potatoes. However, sweet potatoes provide more fiber and natural sweetness, making them a great choice for breakfast.
Can I make this dish without eggs?
Absolutely! If you want an egg-free version, you can substitute scrambled eggs with tofu scramble. Simply crumble firm tofu and cook it with turmeric, nutritional yeast, and your favorite seasonings to mimic the taste and texture of eggs.
Is this recipe gluten-free?
Yes, this dish is naturally gluten-free since it contains only eggs, sweet potatoes, and optional seasonings. Just be sure that any add-ins, such as cheese or spices, are certified gluten-free if you have a gluten sensitivity.
Can I add meat to this dish?
Yes! You can add cooked turkey bacon, chicken sausage, or even ground turkey for extra protein. If using bacon, cook it first, then use the drippings to sauté the sweet potatoes for extra flavor.
How do I make my scrambled eggs extra fluffy?
To achieve soft and fluffy scrambled eggs, cook them over low heat and stir constantly. Adding a splash of milk or cream can also make them creamier. Be sure not to overcook them, as eggs continue cooking even after being removed from the heat.
Can I cook this recipe in one pan?
Yes! To make this a one-pan dish, cook the sweet potatoes first, then push them to one side of the pan and scramble the eggs on the other side. Once the eggs are done, mix everything together for easy cleanup.
What toppings go well with scrambled egg and sweet potato?
Great toppings include avocado, fresh herbs (like cilantro or parsley), crumbled feta or goat cheese, hot sauce, or a dollop of Greek yogurt for extra creaminess.
Can I make this recipe for meal prep?
Yes! You can cook the sweet potatoes ahead of time and store them separately from the scrambled eggs. When you’re ready to eat, quickly scramble fresh eggs and mix them with the pre-cooked sweet potatoes.
How can I make this dish more filling?
Adding a source of healthy fat, such as avocado, nuts, or a sprinkle of cheese, can make this dish more satisfying. You can also serve it with whole-grain toast or black beans for extra fiber and protein.
Can I use frozen sweet potatoes instead of fresh?
Yes! If you’re short on time, you can use frozen diced sweet potatoes. Just cook them straight from frozen in a pan with a little oil until they are soft and caramelized before adding the eggs.
