Baked Sweet Potato Egg Boats

We are taking breakfast meal prep to the next level. We like to think of this as a fall breakfast option, since it is warm and savory, but let’s be honest– you can make this year round and we will applaud you every single time. Do you prep your breakfast? If you are tight for time on the weekdays, (we hear you on that) this recipe is the perfect solution. We could all use an extra ten minutes in the morning and this recipe will make life a little easier!

Remember our Quiche with Sweet Potato crust? Check this recipe out if you are mulling over a Sunday morning brunch option and have some extra sweet potatoes. The quiche is PERFECT for a weekend breakfast to enjoy solo or with a group of friends, while this recipe is perfect for your breakfast prep every week!

We truly love using sweet potatoes, as they are a great carb option to keep you full longer. Carbs get a bad reputation because society has deemed them “unhealthy”. While there may be only 103 calories in the standard medium sized sweet potato, people tend to get more hung up on the carb content. For every 100 grams of sweet potato, there are just over 20 grams of carbohydrates. Sweet potatoes are still high in carbs but have a lower glycemic index, and more fiber than a standard white potato.

Glycemic Index is a measure of how fast or slow your blood sugar levels rise after a meal. Foods low on the GI scale raise your blood sugar levels slowly, and are considered to be better for you, as high blood sugar levels can be toxic and have a negative effect on your heart and kidneys.

However, that does not mean they are bad– just consume them in moderation. Sweet potatoes are excellent as an energy source and are great if you are working out hard or running a far distance.

While we wrote about the benefits of sweet potato before, we wanted to recap their benefits:

  • We are thrilled when we can find a food that is chalk-full of vitamins, and this spud contains 438% of your daily recommended vitamin A intake- regular potatoes offer you 0%- yes, zero- in contrast. Vitamin A is an immunity booster and kills off harmful cells.
  • Unlike their other starchy potato relatives, sweet potatoes are considered diabetic-friendly, since they are lower on the glycemic index than white potatoes.
  • Speaking of the glycemic index, these are a great healthy carb source option. They are one of three macronutrients, the others being fat and protein, that are required daily for your body to function properly.
  • They are a complex carbohydrate, which keeps you full longer since it takes longer for your body to digest them.
  • They are rich in antioxidants, which helps boost memory and brain function. If you have a big day at work or school coming up, sweet potato may be the perfect breakfast addition to kick you into gear!

Baked Sweet Potato Egg Boats

Egg Boats made with Sweet Potato
Prep Time 30 mins
Cook Time 15 mins
Total Time 45 mins
Course Breakfast
Cuisine American
Servings 4 egg boats
Calories 220 kcal


  • baking sheet


  • 2 large sweet potatoes
  • 1/4 cup roasted red peppers, chopped
  • 1/4 cup onion, chopped
  • 4 eggs
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1/4 cup shredded cheese (we love using a Swiss/Gruyere cheese but pick any type of cheese you fancy!)
  • Avocado oil spray (feel free to sub with any oil based spray)


  • Using a fork or knife, piece the skin of the sweet potatoes 5-6 times (this allows air to escape while microwaving) and place sweet potatoes on a microwave-safe plate and microwave for 12 minutes (flipping halfway). Carefully remove when they are done and let cool for 5-10 minutes. 
  • Cut sweet potatoes in half long ways and scoop out the center leaving about ½ inch border of sweet potato. 
  • Line up sweet potatoes on a baking sheet and spray each sweet potato boat with avocado oil spray. 
  • Evenly distribute peppers and onion in each sweet potato boat and crack one egg in each. 
  • Top each boat with salt and pepper. And then sprinkle cheese over the top. 
  • Bake for 12-15 minutes or until eggs are cooked to your liking. Enjoy! 


Amount Per Serving: Calories: 220, Total Fat: 6.9g, Saturated Fat: 2.8g, Cholesterol: 192.2mg, Sodium: 767.6mg, Total Carbohydrates: 29g, Dietary Fiber: 4.4g, Total Sugars: 6.6g, Protein: 10.7g 
Keyword egg boats, homemade egg boats, sweet potato

As a pro tip: don’t discard the sweet potato you scoop out! Use it for a nice sweet potato mash to complete another meal… or just top it with some ghee or butter and enjoy it right then and there. We get you. Happy baking! Let us know what you think of this recipe in the comments below.


Amanda and Christina

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Sign Up to Get Recipes Straight to your Inbox!
Sign up to get A Healthy Hint's latest recipes!
%d bloggers like this: