Roasted Sweet Potato Breakfast Sandwich

4.5
(2)
1 Review

This hearty breakfast sandwich will keep you energized and satisfied until lunch, no problem. The roasted sweet potatoes become creamy on the inside, while the whole-grain English muffins are a great crisp contrast. Plus, there's protein from fried eggs, making this sandwich as colorful as it is delicious.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on June 25, 2024
Reviewed by Dietitian
Nadine Bradley, RD, CNSC
Nadine Bradley, RD, CNSC
Reviewed by Dietitian Nadine Bradley, RD, CNSC

Nadine Bradley is a registered dietitian nutritionist and certified nutrition support clinician who performs nutrition reviews on EatingWell recipes. She first got into nutrition as a competitive athlete, primarily focusing on how to nourish her body for peak performance.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Roasted Sweet Potato Breakfast Sandwich
Photo:

Brie Goldman
Active Time:
10 mins
Total Time:
40 mins
Servings:
2
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Healthy Pregnancy Soy-Free Vegetarian
Jump to Nutrition Facts
all ingredients on a countertop and in various bowls/dishes

Brie Goldman
Cook Mode (Keep screen awake)

Ingredients

  • 1 medium sweet potato, scrubbed and sliced into 1/2-inch rounds

  • 2 teaspoons extra-virgin olive oil

  • �� teaspoon ground cumin

  • ¼ teaspoon salt, divided

  • ½ avocado

  • 1 tablespoon salsa

  • 1 tablespoon finely chopped red onion

  • 2 whole-grain English muffins, toasted

  • 2 large eggs, fried

  • ½ cup baby spinach leaves

Directions

  1. Preheat oven to 400°F.

  2. Toss sweet potato slices with oil, cumin and 1/8 teaspoon salt. Arrange in a single layer on a large rimmed baking sheet. Roast, turning once, until tender, 25 to 30 minutes. Reserve 2 slices about the size of the English muffins. Save the other slices for another use.

    slices of sweet potatoes on a sheet-pan

    Brie Goldman

  3. Meanwhile, mash avocado, salsa, red onion and remaining 1/8 teaspoon salt together on a small plate.

    avocado and salsa being mashed together

    Brie Goldman

  4. Spread half of the avocado mixture on 1 English muffin half. Top with a sweet potato round, an egg and 1/4 cup spinach. Place the remaining muffin half on top. Repeat with the remaining ingredients.

    fried egg in a pan, avocado mash on a plate, english muffins, halved and baby spinach in a bowl

    Brie Goldman
Originally appeared: EatingWell.com, November 2022

Nutrition Facts (per serving)

389 Calories
18g Fat
45g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 sandwich
Calories 389
% Daily Value *
Total Carbohydrate 45g 16%
Dietary Fiber 9g 32%
Total Sugars 5g
Protein 14g 28%
Total Fat 18g 23%
Saturated Fat 4g 20%
Cholesterol 186mg 62%
Vitamin A 10520IU 210%
Vitamin C 11mg 12%
Vitamin D 41IU 10%
Vitamin E 3mg 18%
Folate 120mcg 30%
Vitamin K 81mcg 68%
Sodium 674mg 29%
Calcium 177mg 14%
Iron 4mg 22%
Magnesium 70mg 17%
Potassium 669mg 14%
Zinc 2mg 18%
Vitamin B12 1mcg 42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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