Soft Scrambled Eggs with Spinach Over Sweet Potatoes: A Wholesome Breakfast Upgrade
Discover the ultimate protein-packed breakfast: creamy eggs with spinach atop golden roasted sweet potatoes.
Soft Scrambled Eggs with Spinach on Sweet Potatoes
Kickstart your morning with a breakfast that balances flavor, nutrition, and convenience. Soft scrambled eggs with spinach over sweet potatoes is a wholesome, high-protein meal that brings together the earthy sweetness of roasted potatoes, the creamy richness of cottage cheese-infused eggs, and the vibrant freshness of spinach and basil. Whether you’re searching for a meal to power your day or looking to incorporate more plant-forward choices, this recipe is a satisfying and nourishing option for all.
Why Choose This Breakfast?
- Rich Source of Protein: Eggs deliver all nine essential amino acids your body requires, making them the “perfect protein” for muscle repair and maintenance.
- Hearty and Fiber-Packed: Sweet potatoes provide a naturally sweet flavor, energy-sustaining complex carbohydrates, and dietary fiber to support digestive health.
- Greens for Wellness: Spinach and basil add vitamins, antioxidants, and a fresh green boost without overpowering the dish.
- Simple & Customizable: Using accessible ingredients and easy steps, the recipe suits both busy weekdays and relaxed weekend brunches.
Ingredients: What You’ll Need
- 2 medium sweet potatoes (about 9 oz. each)
- 2 tablespoons olive oil, divided
- Kosher salt and pepper, to taste
- 8 large eggs
- 3/4 cup low-fat cottage cheese
- 1 cup baby spinach, roughly chopped
- 1/4 cup basil leaves, roughly chopped
Optional enhancements: Top with sliced avocado, hot sauce, or a sprinkle of chili flakes for added flavor.
Step-by-Step Directions
- Roast the Sweet Potatoes
- Preheat your oven to 450°F (232°C).
- Prick each sweet potato several times with a fork to vent steam while cooking.
- Place potatoes on a microwave-safe plate; microwave on high, flipping halfway, until just fork-tender (about 6-7 minutes total).
- Transfer to a cutting board. Carefully halve each sweet potato lengthwise.
- Brush the cut sides with 1 tablespoon olive oil, then season with 1/4 teaspoon each salt and pepper.
- Arrange sweet potatoes cut-side down on a rimmed baking sheet. Roast in oven for 15-18 minutes until golden brown and fully cooked.
- Prepare the Scrambled Eggs
- About 8 minutes before sweet potatoes are done, crack 8 eggs into a large bowl.
- Whisk together with 3/4 cup cottage cheese, plus 1/4 teaspoon each salt and pepper for seasoning.
- Heat the remaining 1 tablespoon olive oil in a large nonstick skillet over medium heat.
- Pour in egg mixture. Stir softly and continuously (using a heat-proof spatula or wooden spoon) for 3-4 minutes until the eggs are creamy and just shy of fully set.
- Remove from heat and fold in the freshly chopped spinach and basil leaves. The residual heat will wilt the greens gently.
- Assemble and Serve
- Place each roasted sweet potato half on a plate, cut side up.
- Spoon a generous portion of soft scrambled eggs and greens over each sweet potato.
- Garnish with extra fresh herbs or a dash of pepper if desired.
Nutritional Information (per serving):
- Calories: 313
- Total Fat: 17.5 g (Saturated Fat 4.5 g)
- Cholesterol: 377 mg
- Sodium: 555 mg
- Carbohydrates: 19 g
- Fiber: 3 g
- Sugar: 7 g (0 g added sugar)
- Protein: 19 g
What Makes This Meal So Nutritious?
This breakfast is more than just delicious—each ingredient has specific nutritional benefits:
- Eggs: Provide complete protein, healthy fats, and choline, which is key for muscle control, memory, and a healthy nervous system.
- Sweet Potatoes: High in beta-carotene (a form of vitamin A), complex carbs, potassium, and fiber, supporting eye health and steady energy.
- Spinach & Basil: Offer antioxidants, vitamin K, iron, and anti-inflammatory properties for heart and overall wellness.
- Cottage Cheese: Adds extra protein and a creamy texture, keeping you feeling fuller for longer.
Time-Saving Tips & Preparation Shortcuts
- Speed Things Up: Start sweet potatoes in the microwave, then finish roasting for caramelized edges and tender centers.
- Meal Prep-Friendly: Prepare sweet potatoes ahead of time and reheat in the oven or toaster. Scrambled eggs are best cooked fresh, but you can pre-chop vegetables and herbs.
- Tray Bake Variation: For batch cooking, roast sweet potato slices or cubes, and scramble eggs separately to assemble just before eating.
- Make It Your Own: Try adding peppers, sautéed onions, or even a sprinkle of cheese or nutritional yeast for a dairy-free twist.
Frequently Asked Questions (FAQs)
What’s the Secret to Perfect Soft Scrambled Eggs?
For the creamiest texture, cook eggs slowly over medium heat, stir constantly, and remove from heat just before fully set. The addition of cottage cheese not only boosts protein but ensures soft, gentle curds every time.
Can I Use Other Greens or Herbs?
What others are reading
Absolutely! Feel free to swap in kale, arugula, or even finely chopped parsley. Fresh herbs like chives or dill make delightful additions.
Is This Recipe Suitable for Meal Prep?
Roasted sweet potatoes store and reheat beautifully, making this a handy option for bulk prepping breakfasts. For best texture, prepare eggs fresh, or scramble gently and reheat with care. Add fresh greens and herbs just before serving for maximum flavor and color.
How Can I Make This Recipe Dairy-Free?
Skip the cottage cheese and add a splash of non-dairy milk to your eggs for similar creaminess. You can also use nutritional yeast for a cheesy flavor without dairy.
Can I Add More Vegetables or Protein?
Feel free to sauté in peppers, mushrooms, or pre-cooked lean turkey or tofu for extra variety and protein punch.
More Nutrient-Packed Breakfast Ideas
- Kale vs. Spinach: Both greens are jammed with nutrients and can be swapped interchangeably in most breakfast scrambles or frittatas.
- Omelets Made Over Sweet Potato Hash: Layer your eggs atop quick roasted or stovetop sweet potato cubes for a hearty twist.
- Egg White Variations: For a lighter option, use egg whites or an egg substitute; add extra greens and a sprinkle of lean ham or turkey bacon.
- Breakfast Tacos: Pile soft scrambled eggs, spinach, and sweet potato into a corn tortilla, top with salsa for a portable breakfast treat.
Expert Tips for the Best Results
- Ingredient Quality Matters: Fresh, cage-free eggs, organic spinach, and ripe sweet potatoes elevate both flavor and nutrition.
- Season As You Go: Adding salt and pepper at various cooking stages deepens flavor without over-salting at the end.
- Don’t Overcook Eggs: Residual heat finishes cooking the eggs, so pull them from the stove when they’re still slightly glossy.
- Add Texture: For crispy breakfast contrast, serve alongside toasted seeds, roasted nuts, or a slice of rustic whole grain bread.
Nutrition Comparison: Eggs and Sweet Potatoes
| Component | Eggs (per large) | Sweet Potato (per 100g) |
|---|---|---|
| Calories | 72 | 86 |
| Protein | 6 g | 1.6 g |
| Carbohydrates | 1 g | 20 g |
| Fiber | 0 g | 3 g |
| Vitamin A | 72 mcg | 709 mcg |
| Choline | 147 mg | 14 mg |
Flavor Variations & Serving Ideas
- Mexican-Inspired: Add chopped cilantro or green onions, a squeeze of lime, and serve with salsa or black beans.
- Greek-Style: Crumble feta cheese over warm eggs and sweet potatoes, and sprinkle with oregano.
- Spicy Kick: Top with harissa, sriracha, or sliced pickled jalapeños for a morning heat boost.
- Add Crunch: Scatter toasted pepitas or walnuts for extra bite and nutrition.
Final Thoughts: Why This Recipe Deserves a Place in Your Routine
When you need a meal that’s equal parts comforting and energizing, this soft scrambled eggs and spinach over sweet potatoes delivers. The combination of slow-digesting carbs, lean protein, and greens makes it ideal for sustained energy, muscle health, and overall well-being. Plus, it’s endlessly flexible for dietary needs and flavor preferences. With just a handful of ingredients and a few easy steps, you’ll have a memorable breakfast that’s as nourishing as it is satisfying.
References
- https://landof10000recipes.com/sweet-potato-breakfast-scramble/
- https://www.theroastedroot.net/sweet-potato-bacon-and-spinach-scramble/
- https://www.prevention.com/food-nutrition/a61087921/soft-scrambled-eggs-with-spinach-on-sweet-potatoes-recipe/
- https://cleanish.com/community/blog/egg-white-spinach-scramble-meal-prep
- https://www.prevention.com/food-nutrition/healthy-eating/g65540859/best-high-protein-vegetarian-meals/
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