Recipe: Sweet potato toast with avocado, eggs & sunflower seeds

Forget everything you knew about toast. This recipe takes the humble sweet potato and transforms it into a nutrient-packed base for your breakfast. Add avocado, poached eggs, and sunflower seeds for a wholesome, low-carb start to your day.

Sweet potato toast: your new go-to breakfast

Sweet potato toast is a gluten-free, low-calorie alternative that’s packed with vitamins, fibre, and flavour. Loaded with antioxidants like beta-carotene and paired with healthy fats from avocado and protein-rich eggs, this dish keeps you full and energised all morning.

Sweet potatoes are rich in complex carbohydrates, giving you a steady release of energy without the blood sugar spikes that can derail your day.

Why it works for weight loss

Finding healthy meals that satisfy cravings is key to building a sustainable diet. This recipe includes:

• Sweet potato: Loaded with vitamins A and C, plus a healthy dose of potassium, sweet potatoes support immune function and help regulate blood pressure.¹

• Avocado: A powerhouse of monounsaturated fats, avocado aids heart health and helps your body absorb fat-soluble vitamins.²

• Eggs: Packed with high-quality protein and essential nutrients like vitamin D and choline, eggs support muscle growth, brain health, and overall energy levels.³

• Sunflower seeds: Packed with vitamin E and magnesium, these seeds add crunch and a nutritional boost.⁴

By swapping out bread for sweet potato, you’re not only cutting calories but also increasing your intake of fibre and essential nutrients. Plus, the avocado and eggs deliver a satisfying combo of healthy fats and protein to keep hunger at bay.

References

1. Qin, Y., Naumovski, N., Ranadheera, C. S., & D'Cunha, N. M. (2022). Nutrition-related health outcomes of sweet potato (Ipomoea batatas) consumption: A systematic review. Food Bioscience, 50, 102208. https://doi.org/10.1016/j.fbio.2022.102208

2.  Dreher, M. L., Cheng, F. W., & Ford, N. A. (2021). A comprehensive review of Hass avocado clinical trials, observational studies, and biological mechanisms. Nutrients, 13(12), 4376. https://doi.org/10.3390/nu13124376

3.  Myers, M., & Ruxton, C. H. S. (2023). Eggs: Healthy or risky? A review of evidence from high-quality studies on hen’s eggs. Nutrients, 15(12), 2657. https://doi.org/10.3390/nu15122657

4.  Guo, S., Ge, Y., & Na Jom, K. (2017). A review of phytochemistry, metabolite changes, and medicinal uses of the common sunflower seed and sprouts (Helianthus annuus L.). Chemistry Central Journal, 11(1), 95. https://doi.org/10.1186/s13065-017-0328-7