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Avocado Toast on Sweet Potato "Bread" with Poached Egg

Avocado Toast on Sweet Potato "Bread" with Poached Egg

Thick rounds of roasted sweet potato stand in for bread here, and that one swap changes everything — a little sweeter, a little earthier, and grain-free without any effort. The sweet potato planks get crispy on the outside and creamy within, then you pile on smashed avocado, a poached egg that spills golden yolk everywhere, and a handful of peppery microgreens. The oven's air-fry setting makes the sweet potato rounds particularly good, crispy without any oil-slick, but a regular oven works too. About thirty minutes, no bread required, no apologies necessary.

  • Prep5 minutes
  • Cook25 minutes
  • Total30–35 minutes
  • Servings2
  • VGT
  • GF
  • DF
  • PF
Estimated macros per serving

Calories ~400 · Protein ~10g · Carbs ~33g · Fat ~26g

Ingredients

For the sweet potato "bread":
  • 1 large sweet potato, scrubbed and cut lengthwise into ½-inch-thick planks
  • 1 tablespoon extra-virgin olive oil
  • Salt and freshly ground black pepper
For the toppings:
  • 1 large ripe avocado, halved and pitted
  • 2 large eggs
  • 1 tablespoon white vinegar (for poaching)
  • 1 cup microgreens or pea shoots
  • Red pepper flakes
  • Flaky salt
  • 1 teaspoon fresh lemon juice

Method

  1. Preheat your oven to 425°F (220°C), or if your oven has an air-fry setting, use that at 400°F (200°C) for crispier results. Line a sheet pan with parchment paper.
  2. Brush the sweet potato planks on both sides with olive oil and season with salt and pepper. Arrange in a single layer on the sheet pan, or on the air-fry tray if using your oven's air-fry setting (work in batches if using a standalone air fryer, checking at 8 minutes).
  3. Roast for 22–28 minutes in the oven, flipping once halfway through, until golden at the edges and a fork slides in with no resistance. With the air-fry setting, this takes 8–10 minutes. The planks should be firm enough to hold toppings but fork-tender inside.
  4. While the sweet potatoes cook, poach the eggs: Bring a medium saucepan of water to a gentle simmer (small bubbles, not a rolling boil). Add the white vinegar. Crack each egg into a small cup, then gently tip each egg into the simmering water. Cook for 3–4 minutes, until the whites are fully set but the yolks are still soft. Remove with a slotted spoon and drain on a paper towel. A soft poached yolk is the point of this dish, but it is an undercooked egg: poach 5–6 minutes until the yolk is firm (or use pasteurized eggs) for anyone pregnant, very young, older, or immunocompromised.
  5. Scoop the avocado flesh into a small bowl. Add the lemon juice, a pinch of salt, and a few grinds of pepper. Mash with a fork to your preferred texture: chunky or smooth, both work.
  6. Place the sweet potato planks on plates. Spread the smashed avocado generously on top. Set a poached egg on each plank, pile on the microgreens, and finish with red pepper flakes and flaky salt.

Variations & Notes

  • Vegan Swap: Skip the poached egg and top with a generous scoop of seasoned white beans (mashed cannellini with lemon, garlic, and olive oil) for protein and creaminess.
  • Extra Hungry: Use 2 sweet potatoes and make 2–3 planks per person. Add a couple of slices of crispy turkey bacon alongside.
  • Substitutions: Arugula or watercress sub nicely for microgreens. If you find poaching eggs stressful, a fried egg over easy accomplishes the same runny-yolk effect with less technique.
  • Tip: Cut the sweet potato into lengthwise planks, not rounds. Planks have more surface area, hold more topping, and don't wobble on the plate.