Sweet Potato Egg Benedict Recipe

Prepare and roast sweet potato

Preheat oven to 425°F (220°C). Wash and dry the sweet potato. Slice into 1/2-inch thick rounds (you should get about 6–8 slices). Toss the slices in a bowl with 1 tablespoon olive oil, 1 teaspoon smoked paprika, 1 teaspoon sea salt, and 1 teaspoon black pepper until evenly coated. Arrange slices in a single layer on a parchment-lined baking sheet.

Roast for 20–25 minutes, flipping once halfway through, until edges are golden and sweet potato is tender when pierced with a fork. Remove from oven and keep warm. If using larger slices, roast an additional 3–5 minutes as needed.

Poaching setup

Fill a wide, shallow saucepan with about 2 cups of water (enough to give eggs 2–3 inches of depth). Add 1 teaspoon salt and bring to a gentle simmer over medium heat — small bubbles should form on the bottom but not boil vigorously. Reduce heat to maintain a gentle poach.

Poach eggs

Add 1 tablespoon white wine vinegar to the simmering water (this helps the whites coagulate). Crack one egg into a small ramekin or cup. Using a spoon, stir the water in one direction to create a mild whirlpool; gently slide the egg from the ramekin into the center. Poach for 3–3½ minutes for a runny yolk or 4 minutes for slightly firmer yolk. Use a slotted spoon to lift the egg, briefly blot on paper towel to remove excess water, and transfer to a warm plate. Repeat with remaining eggs (poach in batches so they don’t crowd).

If necessary, gently reheat poached eggs by placing them in a bowl of warm (not hot) water for up to 1 minute before serving.

Prepare avocado

Halve and pit the avocado. Scoop the flesh into a bowl and lightly mash with a fork, leaving some texture. Stir in 1 teaspoon lemon juice and a pinch of salt and pepper to taste. This helps prevent browning and adds brightness.

Assemble the Benedict

Place 2–3 roasted sweet potato slices on each serving plate to form a stable base. Spread about 2–3 tablespoons of mashed avocado over the sweet potato layer on each plate. Carefully place two poached eggs on top of the avocado-covered sweet potatoes.

Sprinkle each serving with 0.5 ounce (about 14 g) low-fat feta cheese, distributing it evenly over the eggs and avocado. Add 1–2 tablespoons microgreens or baby arugula per plate if using. Finish with a pinch (about 1/8–1/4 tsp) of red pepper flakes for heat if desired and a small grind of black pepper.

Serve immediately while eggs are warm. Optionally provide lemon wedges on the side for extra brightness.