Savory Breakfast Bowl with Sweet Potato & Jammy Egg

The beginning of January always makes me want to eat something that feels like a warm hug and a healthy, fresh start all at the same time. Not in a restrictive way (zero “detox” here this year), but in a truly nourishing, “I want to feel really good about my body” way. That’s why I’ve been making this delicious breakfast bowl on repeat lately.

If you’ve followed our Savory Breakfast Bowl series (don’t miss our Mediterranean Quinoa Bowl and Smoked Salmon Lox Bowl), you know that I’m on the hunt for high-protein, plant-based breakfasts that actually keep me satisfied. And this might be my favorite this time of year. It’s got all the cozy winter vibes: roasted sweet potatoes, jammy poached eggs, and slow-roasted tomatoes, but it’s also incredibly fresh thanks to massaged kale, tangy feta, and bright herbs.

This bowl is basically the reverse of the restrictive January meal. Not only is it packed with good-for-you ingredients (protein, fiber, healthy fats, all the things that actually give you energy), it’s also luxurious and satisfying in taste. Breakfast can be a lazy weekend morning, but with a little magical meal prep, it can be thrown together in under 10 minutes.

What’s good about this bowl?

It’s comfort food and also incredibly nutritious.

• protein: The jam-like eggs and rich feta cheese will keep you full until morning.
• fiber: Sweet potatoes and massaged kale support digestion and steady energy (no mid-morning dip here).
• Healthy fats: Feta cheese, olive oil, and runny egg yolks provide all the flavor and help absorb those good nutrients.
• Antioxidants: Slow-roasted tomatoes are basically little anti-inflammatory bombs that you’ll want to keep in your fridge at all times.

All elements play their roles. The sweet potatoes are soft and caramelized, the kale is smooth (not tough or bitter), and the tomatoes have a jammy, almost candy-like sweetness. And everything gets even better when you crack open a perfectly poached egg. A healthy breakfast without any compromises.

How to make this bowl

Start with a base of roasted sweet potatoes (or honestly, any of your favorite roasted veggies would work beautifully here, like butternut squash, Brussels sprouts, or roasted carrots). Add a handful of massaged kale to one side.

Place a soft-boiled egg in the center. You want a jammy, golden yolk that has just set but is still wonderfully runny. Spoon the slow-roasted tomatoes all over (I use the same method as the Mediterranean bowl, sautéing the garlic and herbs slowly and slowly until they burst and caramelize).

Crumble the feta cheese on top and finish with fresh thyme, sliced ​​scallions, a little olive oil, and a generous sprinkling of Everything Bagel Seasoning. It’s all about fancy toppings that add texture and flavor. Furthermore, we eat with our eyes in mind.

meal prep game plan

This is where this bowl really shines. If you spend less than an hour preparing the components on Sunday, you’ll have the foundation for this meal prep breakfast all week long. Here’s how I do it:

Roast the sweet potatoes (or your favorite vegetable). Cube them, toss with olive oil and sea salt, and roast at 425°F until caramelized and tender. Store in an airtight container in the refrigerator for up to 5 days.

Slow roast the tomatoes. Make a big batch (it keeps for weeks!) and use it for everything from toast to grain bowls to pasta.

Cook eggs in jam. You can make soft-boiled eggs all at once and store them in the refrigerator for up to 4 days. When you’re ready to eat, simply peel and add to the bowl. (More on the technique below!)

Massage the kale. This is a game changer. Wash and dry a large container of kale, tear it into bite-sized pieces, and massage it with a little olive oil and a pinch of salt until smooth and tender. It can be stored in the refrigerator for 3 to 4 days, so you can use it right away when you need it.

Once you have all of these components ready, assembling the bowl literally takes 5 minutes. Minimum effort, maximum reward, just what you want on a January morning.

How to make perfect jammy eggs

Let me tell you, once you master this technique, you’ll never look back. Jammy eggs are characterized by a firm white and a golden, creamy yolk. just It’s starting to set, but it’s still luxuriously creamy and jam-like in texture. It’s much better than boiled eggs, and honestly, it’s not that difficult to achieve.

My foolproof method is:

• Pour water into a pot and bring to a boil. Make sure there is enough water to cover the eggs by at least 1 inch.
• Slowly lower the egg into the water using a slotted spoon. (I usually prepare 4 to 6 meals at a time.)
• Set the timer for exactly 7 minutes. This is the magic number for creating the perfect jammy egg yolk.
• Prepare an ice bath while the eggs are cooking Pour ice and cold water into a large bowl.
• Once the timer goes off, immediately transfer the eggs to an ice bath. Let stand for at least 5 minutes to stop the cooking process.
• Peel under cold running water. The impact from the ice bath makes it easier to peel off.

If you’re meal prepping, you can store peeled eggs in an airtight container in the refrigerator for up to 4 days. Or leave it unpeeled and peel it right before eating, it’s up to you. The difference between 6 minutes, 7 minutes, and 8 minutes is quite large, so I recommend trying a few times to find the perfect yolk consistency. I’m definitely team 7 minutes, but you may prefer a firmer or more runner’s touch.

This bowl has become my January morning ritual. It’s the kind of breakfast that makes you feel truly cared for, without the restrictions and strictness that come with a typical “New Year’s” meal. It’s nutritious, delicious, beautiful to look at, and with a little preparation, it’s ready in minutes.

If you’re looking for hearty breakfast ideas that will actually leave you satisfied and energized, this is it. Scroll down for the full recipe and let me know if you make it!

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