Fresca Sweet Potato Egg Boats

Fresca is Spanish for fresh and these salsa and egg stuffed sweet potatoes are just that!

  • Prep time: 105-135 min
  • Makes: 2 to 4
  • Cook time: 15 min

Nutritional Information

1 boat or 1/4 recipe

  • Calories 270
  • Potassium* 950 mg
  • Saturated Fat 2.5 g
  • Fat 9 g
  • Cholesterol 195 mg
  • Carbohydrates 37 g
  • Fibre 6 g
  • Sugars 12 g
  • Protein 10 g
  • Sodium 570 mg
*Some ingredients used in the analysis do not provide potassium information, so the potassium mg per serving may be undervalued


1 cup / 250 ml
diced, seeded tomatoes
1/4 cup / 50 ml
diced red onion
small jalapeno, seeded and diced (optional)
1 tbsp / 15 ml
lime juice
1 tbsp / 15 ml
olive oil
1 tbsp / 15 ml
finely chopped cilantro or parsley
3/4 tsp / 4 ml
each salt and pepper, divided
1/2 cup / 125 ml
baby spinach leaves, roughly chopped
large sweet potatoes, baked and cooled
Naturegg Omega 3, large eggs
Guacamole (optional)


  1. Preheat oven to 375°F (190°C).

  2. Toss tomatoes with red onion, jalapeno (if using), lime juice, cilantro, olive oil and 1/2 tsp/2 ml each salt and pepper. Blend spinach into 1/2 cup/125 ml salsa; reserve remaining for serving.

  3. Halve sweet potatoes and hollow out with a spoon, leaving at least 1/2 inch/1 cm flesh for a sturdy shell. (Reserve scooped sweet potato for another purpose.) Season shells with remaining salt and pepper.

  4. Divide spinach salsa mixture between sweet potatoes; set on a rimmed baking sheet. Carefully crack an egg into each boat.

  5. Bake for 15 minutes or until eggs are cooked to preferred doneness. Serve boats with remaining salsa and guacamole (if using).


  1. *Look for even shaped sweet potatoes, about 1 lb/454 g each. Pierce sweet potatoes several times and bake at 375°F/190°C for 80 to 90 minutes or until fork tender. Let stand until cool enough to handle.

  2. Sweet potatoes can be baked a day ahead, hollowed and reserved. Warm in the oven for 8 to 10 minutes so that they are not "fridge-cold" when you add the filling, that way the eggs will cook more evenly.

  3. As oven temperatures can vary, to ensure a runny yolk, be sure to check the boats earlier than the specified time and remove from the oven when the egg whites are still just a little bit jiggly. Let stand for 5 to 8 minutes before serving (as the eggs will continue to cook after they are removed from the oven).

  4. As a shortcut, replace the homemade salsa with 1 cup (250 mL) prepared deli-style fresh salsa or pico de gallo.

This recipe was made with:

Naturegg Omega 3

A nutritionally enhanced egg that offers even more essential nutrients.

Learn More

Tips: Shell Eggs

When separating eggs, squeeze an empty plastic bottle and hold over the yolk, release some of the pressure and the yolk will suck into the bottle.

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