This nutrient-dense, one-pan Roasted Veggie Breakfast Skillet combines fiber-rich sweet potatoes and antioxidant-packed cruciferous vegetables with high-quality protein for a satisfying, insulin-friendly start to your day.
Ingredients
- 3 cups broccoli florets (rich in Vitamin C and K)
- 2 cups sweet potatoes, cubed (1/2 inch for even roasting)
- 1 small red onion, cut into savory wedges
- 2 tablespoons extra virgin olive oil
- 1/2 teaspoon sea salt
- 1/2 teaspoon freshly cracked black pepper
- 5 large pasture-raised eggs
- 1/2 cup shredded Gruyere or sharp cheddar cheese
- Optional: Red pepper flakes and fresh parsley for garnish
Recommended Ingredients:
Organic Cold-Pressed Olive Oil:
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*Expert Tip: High-quality fats improve the absorption of fat-soluble vitamins found in sweet potatoes.*
Red Pepper Flakes:
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*Expert Tip: Capsaicin provides a metabolic boost and a depth of flavor without added sodium.*
Step-by-Step Instructions
- Preheat and Prep: Set your oven to 425°F (220°C). Toss the broccoli florets, sweet potato cubes, and red onion wedges with olive oil, sea salt, and black pepper on a large baking sheet.
- Initial Roast: Transfer the vegetable mixture to a large oven-safe skillet or baking dish. Roast for 20-25 minutes, or until the vegetables are tender-crisp and lightly caramelized.
- Create Wells: Remove the skillet from the oven and reduce the temperature to 400°F (200°C). Use the back of a spoon to create small wells in the roasted vegetables.
- Add Protein: Carefully crack one egg into each well. Sprinkle the shredded cheese evenly over the top.
- Final Bake: Return to the oven and bake for 6-10 minutes, or until the egg whites are set and the yolks are cooked to your desired doneness.
- Garnish and Serve: Finish with a sprinkle of red pepper flakes and fresh parsley. Serve immediately for the best texture.
Kitchen Tech Tip: Using a
Cast Iron Skillet
ensures superior heat retention and even caramelization of the vegetables, maximizing the umami flavor of this dish.
Professional Notes & Prep
Store leftovers in an airtight glass container for up to 3 days. To maintain the integrity of the vegetables, reheat in a skillet over medium heat rather than the microwave.
While the roasted vegetables freeze well for up to 2 months, we do not recommend freezing the cooked eggs as the texture becomes rubbery upon thawing. For best results, freeze the roasted veggie base alone and add fresh eggs when ready to eat.
For an extra boost of phytonutrients, fold in a handful of baby spinach or kale during the last 2 minutes of the initial vegetable roasting phase.
