Sweet Potato 'Toast' with Fried Egg
A nutritious and satisfying breakfast or light meal, this dish features tender roasted sweet potato slices serving as a naturally gluten-free "toast" base, topped with a perfectly fried egg and a sprinkle of seasonings.
For 1 serving
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
Wash the sweet potato thoroughly. Trim the ends, then carefully slice the sweet potato lengthwise into 1/2-inch (1.25 cm) thick 'toast' slices. Aim for 2-3 slices per medium potato.
Arrange the sweet potato slices in a single layer on the prepared baking sheet. Drizzle with 1/2 tablespoon of olive oil and sprinkle lightly with half of the sea salt and black pepper.
Roast for 15-20 minutes, flipping halfway through, until the sweet potato slices are tender when pierced with a fork but still hold their shape. They should have slightly caramelized edges.
While the sweet potato roasts, heat a small non-stick skillet over medium heat. Add the remaining 1/2 tablespoon of olive oil (or butter, if preferred). Crack the egg into the skillet.
Fry the egg to your desired doneness – sunny-side up, over easy, or over medium. Cook for 2-4 minutes, until the whites are set and the yolk is still runny (for sunny-side up/over easy) or slightly jammy (for over medium).
Once the sweet potato 'toast' is ready, carefully transfer it to a plate.
Gently slide the fried egg on top of the roasted sweet potato slice.
Season the egg with the remaining salt, black pepper, and red pepper flakes (if using).
Serve immediately. For extra flavor and nutrition, you can add sliced avocado or fresh chopped chives.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Uniform Slices:** Ensure sweet potato slices are of even thickness for consistent cooking. Use a sharp knife or mandoline for best results.
- 2**Don't Overcook:** Roast the sweet potato until tender-crisp, not mushy. It should be firm enough to hold the egg without falling apart.
- 3**Egg Perfection:** For a perfect fried egg, use fresh eggs and don't overcrowd the pan. Basting the egg with hot oil/butter can help cook the top of the yolk without flipping.
- 4**Meal Prep:** Roast a batch of sweet potato slices ahead of time and store them in an airtight container in the fridge. Reheat in a toaster oven or skillet before adding a freshly fried egg.
Adapt it for your goals.
Topping Bonanza
Experiment with toppings like mashed avocado, everything bagel seasoning, crumbled feta cheese, hot sauce, or a sprinkle of fresh herbs like chives or cilantro.
Protein SwapProtein Swap
Instead of a fried egg, top your sweet potato 'toast' with scrambled eggs, a poached egg, smoked salmon, or even a dollop of Greek yogurt with a sprinkle of nuts.
Flavor BoostFlavor Boost
Add a pinch of smoked paprika, garlic powder, or a dash of cayenne pepper to the sweet potato slices before roasting for an extra layer of flavor.
Why this is on our healthy list.
High in Dietary Fiber
Sweet potatoes are an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Vitamin A Powerhouse
Sweet potatoes are packed with beta-carotene, which the body converts to Vitamin A, essential for vision, immune function, and skin health.
Quality Protein Source
The fried egg provides a complete protein, containing all nine essential amino acids necessary for muscle repair, growth, and overall body function.
Frequently asked questions
Yes, you can! Slice the sweet potato thinner (about 1/4-inch or 0.6 cm) and toast on a high setting for several cycles until tender. It might take 2-4 cycles depending on your toaster.
