Sweet Potato Toast with Avocado, Cucumber, Smoked Salmon and Poached Egg


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Because my first recipe for sweet potato toast was such a hit, I have a second variation for you with avocado, cucumber, smoked salmon and a poached egg.

sweet potato toast with avocado, cucumber, smoked salmon and poached egg-4

I told you last week after I posted my first sweet potato toast recipe that I’d be quick to dream up a new flavor combo. And here it is! Sweet potato toast with avocado, cucumber, smoked salmon and a poached egg…with a little dill.

And now I have a dilemma. I don’t know which recipe I like better? They’re both crazy good and really there’s no way I can pick favorites. Besides, I’m sure I’ll come up with a new variation here shortly. That’s the beauty of these lovely sweet potato toasts, you can pile just about anything on top.

But today, I’m looooving the smoked salmon and cucumber mix. It adds a whole new dimension that’s crisp, clean and satisfying.

(gluten-free, paleo) Sweet Potato Toast with Avocado, Cucumber, Smoked Salmon and Poached Egg

I’ve always loved salmon for breakfast. I think it’s smart to start your day with an infusion of healthy Omega-3’s and brain power. But I find very few people actually do it. Sure, I get that you may not want to fire up your grill or cook fish first thing in the morning (and smell your house out like salmon)…so grab a package of “done for you” smoked salmon. Just look on the back for no artificial dyes, colors or unnecessary ingredients.

In fact, as I’m writing this, I’m thinking of all the healthy brain power that’s in this dish. And it really doesn’t get much better than a combo of avocado, salmon and egg yolks. Did you know that the brain is comprised of 60% fat? And like most things in the body, what something is comprised of it also requires to stay healthy. So you need healthy fats for healthy brain development. Healthy fats are also the building block of hormones, so if you’re hormones are not at optimal levels, make sure you’re eating enough healthy fat.

Yep, I think I’ve just come to the conclusion that this version of sweet potato toast is quite possibly the best brain breakfast imaginable. It’s also ridiculously satisfying. Especially with that poached egg drizzle.

(gluten-free, paleo) Sweet Potato Toast with Avocado, Cucumber, Smoked Salmon and Poached Egg


Tips for Making Sweet Potato Toast

Want to know how to make sweet potato toast?  Here’s a few tips! When it comes to slicing your sweet potato (and making it easy), I highly recommend a mandoline. A also highly recommend a using a cut-resistant glove, as mandolines are super duper sharp.

After my first batch of sweet potato toast, I decided to try this version in an actual toaster instead of the oven. Yes, like real toast. And guess what? It worked, though I did have to re-toast it several times to get it fully cooked. So here’s my tip: if you’re using a toaster, slice the sweet potato as thin as possible, because thick pieces will take forever to cook (like, pushing the lever down 4-6 times).

If you prefer moderate to thick slices of sweet potato, I’d definitely stick to cooking them in the oven, which is still my preferred method. Similar to cooking bacon in the oven, it’s a “set it and forget it method.” That means I’m free to do other things in the kitchen rather than continuously pushing the lever on my toaster.

One last benefit of the oven is you can cook multiple slices at the same time. So if you’re more than one person, you’ll definitely want to use the oven. Although, even if you are one person (like me) I’d say use the oven, because then you’ve got brekkie for the week. Here’s what to do. Cook your sweet potato toast slices and let the pieces you’re not using cool. Then place them in a storage container in the fridge. They’ll last several days. And all you have to do is reheat them for breakfast tomorrow (or the day after).


sweet potato toast with avocado, cucumber, smoked salmon and poached egg-4

(gluten-free, paleo) Sweet Potato Toast with Avocado, Cucumber, Smoked Salmon and Poached Egg

Sweet Potato "Toast" with Avocado, Cucumber, Smoked Salmon and Poached Egg

4.80 from 5 votes
Prep: 10 minutes
Cook: 45 minutes
Total: 55 minutes
Servings: 2
Author: Lisa Bryan


Sweet potato toast is a healthy, blank canvas for breakfast. This version gives your morning a major boost with delicious, nutrient-dense toppings.


  • 1 sweet potato
  • 1 avocado, peeled and sliced
  • 2 eggs
  • 1 cucumber, peeled and sliced
  • 5 oz package smoked salmon
  • 1 tbsp avocado oil
  • salt and pepper
  • dill, for garnishment


  • Wash and scrub the sweet potato. Slice the potato lengthwise, into even slices, using a sharp knife or mandoline.
  • If using a toaster, place the sweet potato slices in the toaster and toast several times, or until cooked through.
  • If using the oven, preheat the oven to 400 degrees fahrenheit. Lightly oil both sides of the sweet potato slices, then place them on parchment paper on a baking sheet.
  • Bake for 30 minutes or until slightly toasted.
  • While the potato is baking, bring a pot of water to a simmer. Crack and poach the eggs for 3-4 minutes. Remove the eggs from the pot and place in a bowl of room temperature water (while the potato is still baking).
  • Once the potato has cooked, add to a plate and top with sliced avocado, cucumber, smoked salmon and a poached egg.


Calories: 442kcal | Carbohydrates: 25g | Protein: 22g | Fat: 29g | Saturated Fat: 5g | Cholesterol: 179mg | Sodium: 663mg | Potassium: 1095mg | Fiber: 9g | Sugar: 5g | Vitamin A: 9775IU | Vitamin C: 16.4mg | Calcium: 85mg | Iron: 2.6mg
Course: Breakfast
Cuisine: American
Keyword: Sweet Potato Toast, Sweet Potato Toast Recipe
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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Super Moist Banana Bread (gluten-free, paleo)

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. These were tasty! Just found it incredibly difficult to cut the sweet potatoe slices thin! I did not try a mandolin because it didn’t look any easier in the video, but I will next time (or I’ll have a family member  chop them for me!)

  2. Lisa- I made this on toasted Ezekiel bread with the salmon and soft boiled egg and it was amazing!  I’m an active 64 year old, and happy to say I’ve eaten much cleaner, feel great, have saved $$ on not eating out and lost 5lbs since cooking at home and doing meal prep your way.    Keep up the good work!!    Mark5 stars

    1. If you didn’t know…I’m actually in the middle of writing a cookbook! I’ve shared a few snippets of it on social media (i.e. Youtube, Instagram, and Facebook), so be sure to follow me for any new updates :)

  3. I’m going to make this for my wife on Mother’s Day. But, I’m changing it up from cucumber (wife doesn’t like them) and using Spinach instead.

  4. These sweet potato toasts just came out of my oven. I am not sure how to make them breakfast friendly. I don’t eat eggs, or salmon. Any other suggestions? Thanks!! Love your channel.

    1. Hi Narissa! You can always top it with avocado and microgreens, or do sauteed mushrooms and spinach for something more savory.

  5. Lisa, I am so happy you love sweet potato too. This breakfast is so delicious and so easy. Thank you so much!5 stars

  6. does it have to be smoked salmon? If I cook raw salmon just a bit would it work out. Not a big fan of smoked anything but love the recipe. Just recovering from a rupture esophagus and can only eat soft food. thanks for any help you can give.

  7. Hello from South Korea! I happened to have almost every ingredient in the fridge and made this for my breakfoast. It was definitely healthy, savory meal. I substituted Korean cabbage for cucumber (One ingredient I didn’t have at the moment), and it probably gave me a similar fresh taste, but I’ll go with the cucumber next time!!!4 stars

  8. Love this variation on the genius sweet potato “toast” recipe! And those health benefits are a wonderful bonus.