Sweet Potato Avocado Toast makes a healthy and nutritious breakfast or snack.
Avocado toast is a quick and easy breakfast any day of the week. As a self proclaimed bread lover, it’s one of my favorite vehicles for delivering creamy, delicious avocado. As someone who also tries to be healthy and curb their bread intake, I absolutely LOVE these sweet potato avocado toasts!
These are so easy to make, it’s really not even a recipe but I am going to give you some tips on how to make these part of your healthy eating routine. Sweet potatoes are versatile, delicious, and packed with health benefits. These nutrient dense spuds are one of my favorite ingredients!
Why are sweet potatoes so good for you?
Let me start by saying that all kinds of potatoes are actually chock full of vitamins and nutrients. However, sweet potatoes are the most nutritious of all of the tubers. This, of course, does not mean that a strict diet of french fries is now considered healthy, but I feel like a lot of people demonize potatoes when their actually quite healthy for you. It’s usually all of the oil, butter, cream, cheese and salt that we add to them that starts to outweigh the nutritional benefits. Sweet potatoes have such a naturally delicious flavor, you actually don’t need too much extra stuff to make them taste good! Sweet potatoes are packed with the antioxidant beta-carotene. That’s what gives them that glorious orange color. That, plus other micronutrients, cancer-fighting capabilities and a low glycemic index number all add up to one powerhouse of a spud.
What kind of sweet potatoes should I buy?
Sweet potatoes are technically in season during the winter but it’s really a year round crop. Did you know that there are more than 16 different varieties? That’s wild! It can be confusing when you go to the grocery store and there are a few different kinds labeled as both sweet potatoes and yams. How do you tell the difference? It’s important to clear that up. Sweet potatoes are not yams and yams are not sweet potatoes. They are both root veggies but other than that, they don’t have much in common. The Kitchn does a great job of breaking that down here for you so I don’t have to, but in short, just buy sweet potatoes that are firm with bright orange flesh and smooth skin. We’re not going to peel them for these toasts so the smoother the better.
Sweet potatoes are a great pantry staple. They keep for weeks in a cool, dark place and can be used in so many different ways! Grab a few and try these Sweet Potato Oatmeal Pancakes and these Sweet Potato Black Bean Quesadillas. If sweet potatoes aren’t currently part of your diet outside of Thanksgiving Day, your life is about to change.
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How do I make Sweet Potato Avocado Toast?
We’re skipping the bread here and using slices of crispy oven baked sweet potato as our base for the avocado “toast”. My favorite way to get the crispiest slices is to heat up a tablespoon or so of oil on a baking sheet in the oven first and then carefully put the sweet potato slices onto the hot oil. I use this method all of the time with potatoes as I think it helps get them crispier instead of coating them in oil.
The sweet potato slices are also perfect for meal prep. You can bake them up and then store them in the fridge. When you want a “toast” just pop it in the toaster oven to warm and crisp. Just like toast!
You can play around with the toppings on your sweet potato toasts but in this post, I’ll show you my favorite way to top them. Sometimes if I’m really hungry or need a super filling breakfast for a long day, I’ll add a fried egg on top. You do you!
Here is what you need:
Sweet Potatoes – Pick the biggest, roundest potatoes you can find. These will be easier to cut into lengthwise slices. You can totally slice them into rounds if that’s easier for you. I just like the long slices that look like toast.
Avocado – A perfectly ripe avocado should yield to gentle pressure but not be mushy. If you buy them hard, leave them out on the counter until they soften up. If they are already soft and you want to prolong their short life, store them in the fridge.
Avocado Oil – or any other neutral cooking oil. Just be sure you use something with a high smoke point as we’ll be baking the sweet potatoes at a high temperature for a short time and we want them to get crisp, not burt. I use avocado oil for all of my high temperature cooking. I swapped out all of the canola and vegetable oil in my kitchen and never looked back.
Microgreens – I know you think I’m getting crazy here but hear me out. I always try to get a serving of greens in with my breakfast to start the day off right and microgreens on avocado toast is one of the best ways to do it. Never heard of microgreens? Microgreens are baby plants somewhere between the sprout and baby green phases that are more flavorful and nutrient-rich than the fully grown stuff. Microgreens can contain 40 times as many vital nutrients compared to fully mature produce! Now if that isn’t efficiency at its best, I don’t know what is. I buy them regularly at whole foods and top so many things with them when I just don’t feel like eating a whole salad. It’s my new favorite way to pack in the veg.
Olive Oil – I drizzle these toasts with just a touch of olive oil because it adds another layer of flavor and deliciousness. Could you skip this? Yes. Do I recommend that you don’t. Yes. Also, I will take any excuse to drizzle The Furies Olive Oil on anything. It’s so good.
Flaky Sea Salt – You can definitely just use whatever salt you already have but if you don’t have Maldon in your kitchen, you’re not really living your best life. Just saying.
Sweet Potato Avocado Toast
- 1 large sweet potato
- 1 Avocado
- 2 tablespoons Avocado oil or vegetable or canola oil
- 2 teaspoons Olive Oil
- Flaky Salt to taste
- Microgreens, everything but the bagel seasoning, chili crisp or other preferred toppings
- Preheat oven to 400 degrees
- Carefully slice sweet potatoes lengthwise into ⅓ inch slices
- Heat 1-2 tbsp avocado oil or other neutral oil on a baking sheet in the oven for about 2 minutes until very hot.
- Carefully remove baking sheet from the oven and place sweet potato slices down in a single layer on the hot oil.
- Return sweet potato slices to the oven and bake for 15-20 minutes, flipping halfway through until crisp on the outside and fork tender on the inside.
- Let sweet potato slices cool slightly then top with avocado, microgreens, a drizzle of olive oil and flaky salt. Or any toppings you like. Serve immediately.
- Store cooked, un-topped sweet potato slices in an airtight container in the refrigerator. Reheat in the toaster oven or on a baking sheet in the oven.