Howdy Warriors! Today’s post is a bit of a departure, but hopefully worth it. I’m always down for a good meal prep that saves time during the week. Bonus points if it can be breakfast. Double bonus if ingredients can be flexible. Triple bonus if there’s a decent protein hit. This one checks every box, so get your forks ready!

Full disclosure before I get into the nitty gritty, this method does require a bit of time at the outset, or prep, stage. After everything is prepped, though, it is quick (less than 5 minutes), easy (microwave and a quick scramble), and super tasty. This one quickly became a hyperfixation meal for me.

Anybody who knows me knows I love sweet potatoes. I will eat them basically any way you put them in front of me. Using sweet potatoes as a base for a breakfast hash gives your morning meal a huge nutrition boost. These delicious taters are chock full of Vitamins A and C, potassium, and fiber. And, despite their name, sweet potatoes can lean either sweet or savory easily. Salty breakfast lovers rejoice!

So I am actually sharing two recipes with you today. And both have alternatives that you can swap for time saving or preference. This is naturally gluten free and can be dairy free and vegan if you’d like. You can also prep this on the stovetop or in the oven. I have tried all of the variations I’m about to share, but, truthfully, there are other swaps you could make, too.

The sweet potatoes work as the complex carbohydrate base. You’ll add another fruit or vegetable depending on whether you are choosing the sweet or savory route. All this goes on a sheet pan or in a huge skillet and gets roasted or sauteed at the same time. Season as appropriate to your sweet or salty liking.

You’ll rock two small servings of protein. If you really love eggs, for example, you can double them and then omit the other protein. But I like the variety. I make a homemade breakfast sausage. It’s not difficult; a pound of ground meat (chicken is my usual), sage, fennel, salt, pepper, and a smidge of onion powder. Mix it up and either spread it on a second baking sheet and roast at the same time as your sweet potatoes or brown it in the skillet first, then dump it out to drain on some paper towels while you tackle the potatoes. You can, of course, use store bought.

If you are going to do eggs, you can prep them as hardboiled or egg muffins. I don’t love pre prepped eggs; by day 3 I feel like I am eating farts in solid form. I thought I’d be annoyed making eggs every morning, but honestly, it isn’t that bad and I don’t have to choke down sulfur bricks. I found that the trick is to use a small pan and make sure it is screaming hot when you put the eggs in. They’ll cook almost instantly. Just don’t forget to stir or you’ll end up with an egg frisbee.

Black beans roasted with the sweet potato mixture can cut down on prep time and mess if you are into savory. Plus you’ll get an extra hit of fiber, which just about all of us could use. A giant dollop of Greek yogurt can serve the same purpose for the sweet version. If you are vegan, you can sub tofu for the dairy options and rock a meatless sausage version. I can’t cop to the vegan versions, but those are common substitutions for many recipes. They work, but they might need a bit of tinkering.

Here are the recipe breakdowns.

Sweet Version

3 medium sweet potatoes, peeled and diced into ½ inch cubes

2 medium crisp apples, diced into ½ inch cubes

1 Tbsp avocado oil

Salt, cinnamon, and nutmeg to taste

Savory Version

3 medium sweet potatoes, peeled and diced into ½ inch cubes

2 medium bell peppers, diced into ½ inch cubes

1 Tbsp avocado oil

Salt, pepper, onion powder, cumin, and chili powder to taste

Homemade Sausage

1 pound ground meat (chicken or lean pork work best)

Salt, pepper, onion powder, sage, fennel, and cayenne to taste

Other Protein Options

1 can black beans rinsed and drained, roasted with sweet potato base

2 eggs, cooked to preference

½ cup Greek yogurt

Tofu, prepared similarly to scrambled eggs or yogurt

My amounts will make enough for six breakfasts. Six mornings you don’t have to think and you’ll be having a super delicious meal. For the savory version, I usually just smoosh everything together on my plate and then top it with some sliced avocado. For the sweet version, I mix the sausage and sweet potatoes and top with a bit of maple syrup and cinnamon. The eggs stay separate. Sometimes I throw on a bit of cheese, sometimes I don’t.

Anyhow, sweet potatoes are awesome. Try one of my versions or create your own, but don’t discount them for breakfast.

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