Ingredients You’ll Need

This recipe uses simple, budget-friendly, and whole-food ingredients that you can find at any local grocery store.

• 1 large sweet potato, sliced into rounds or cubes

• 3 large eggs (preferably organic or pasture-raised)

• 1 ripe avocado, diced

• 2 cups fresh spinach (or your favorite mixed baby greens)

• 1 tbsp extra virgin olive oil

• Chili flakes (to taste)

• Sea salt & coarse black pepper (to taste)

Step-by-Step Instructions

Prep Time: 10 mins  |  Cook Time: 25 mins  |  Total Time: 35 mins  |  Yield: 2-3 Servings

1. Roast the Sweet Potatoes

Preheat your oven to 400°F (200°C). Wash and slice your sweet potato into even pieces. Toss them in a bowl with 1 tablespoon of olive oil, a pinch of sea salt, and a generous sprinkle of chili flakes. Spread them in a single layer on a baking sheet lined with parchment paper. Roast for 20–25 minutes, flipping halfway through, until the edges are crispy and golden brown.

2. Boil the Perfect Jammy Eggs

While the potatoes are roasting, bring a small pot of water to a rolling boil. Gently lower the eggs into the water. For a perfect, custard-like jammy egg center, boil them for exactly 7 to 8 minutes. Immediately transfer the eggs to an ice bath to stop the cooking process. Once cooled, gently peel and slice them in half.

3. Assemble the Base

Grab your glass meal prep containers. Lay down a generous bed of fresh, raw spinach (approx. 1 cup per container). The warmth of the roasted sweet potatoes will slightly wilt the spinach later, making it perfectly tender.

4. Portion and Pack

Divide the roasted sweet potato slices and the soft-boiled eggs equally among the containers. Add your freshly diced avocado right before serving, or if you are prepping ahead, toss the avocado in a squeeze of fresh lemon or lime juice to prevent browning.

5. Season and Serve

Sprinkle a final pinch of chili flakes, sea salt, and freshly cracked black pepper across the top of the bowls. Eat immediately or seal the airtight containers and store them in the refrigerator for up to 3 to 4 days.

Nutritional Breakdown (Per Serving)

💡 Pro Meal Prep Tips for Success:

• Prevent Avocado Browning: If making this days in advance, leave the avocado out and cut it fresh the day you plan to eat it. Alternatively, brush the diced pieces with lime juice or olive oil to seal out air.

• Sauce it Up: If you prefer a bit of dressing, this bowl pairs beautifully with a drizzle of spicy sriracha, a dollop of Greek yogurt-based garlic sauce, or a light lemon-tahini dressing.

• Storage: Keep the soft-boiled eggs whole if storing for more than 48 hours to preserve the freshness of the yolk.

Frequently Asked Questions (FAQs)

Can I reheat this meal prep bowl?

Yes! However, it is best enjoyed cold or at room temperature because of the spinach and avocado. If you prefer warm sweet potatoes, simply microwave the sweet potato portions separately for 30 seconds before adding the eggs, avocado, and spinach to the bowl.

How long do soft-boiled eggs stay fresh in the fridge?

Peeled, soft-boiled eggs will stay fresh in an airtight container in the refrigerator for up to 2 to 3 days. If you keep them in their shells, they can last up to a week.

Is this recipe keto-friendly?

Because of the sweet potatoes, this specific recipe is higher in complex carbohydrates. To turn this into a low-carb keto breakfast bowl, simply swap the sweet potatoes for roasted cauliflower florets or sautéed mushrooms.