Baked Sweet Potato with Tuna and Poached Egg

I have A LOT of favourite foods. I’m not a fussy person and I’d definitely struggle to pick my number one meal. However.. I have to say this particular meal may just be my favourite in the lunch category. It’s the perfect balance of high protein, slow-releasing carbs and as many veggies as you want to cram in to it (can I get a hellll yeeeah for micros) and I love it as a post-workout meal. It’s also very easy to make in a rush and has minimal ingredients that can be altered to taste. You can even prep most of this in advance, which also makes it great for my fellow meal preppers.

Also, this title may be a little deceiving… I know it says ‘baked potato’ but in all honesty I just microwaved it. By all means, please bake your potatoes, but I’m a busy gal and don’t always have an hour to wait for my food to bake. That being said, when I’m deep into a mega food prep sesh I’ll batch bake a whole lotta sweet potatoes for the rest of the week whilst prepping other food.

This recipe is for the microwavable ten minute version for all you busy bees! And finally, can we just appreciate for one second the perfection that is the poached egg in these photos?? I was having a really, really good poached egg day.


1 medium sweet potato

1 tin tuna (around 120g)

1 egg

1 jalapeño pepper

1 shallot

1/2 sweet red pepper

1 tbsp capers

1 tbsp fresh parsley, chopped (alternatively 2 tsp of dried parsley)

1 tbsp pumpkin seeds (or any other seeds/nuts)

1 tbsp sugar free mayo

1 tbsp lemon juice

1 tbsp vinegar (optional – for poaching the egg)

Salad leaves as a garnish

Salt and pepper to taste

(One of my favourite things to add to this is chopped pickles as well, but I had none to hand when I was making it!)


  • Take the potato and pierce a few holes on every surface then place on a microwaveable plate, cover with clingfilm and place in microwave. Cook on high for 8 minutes – this may vary depending on size of potato and strength of microwave, so check the potato whilst cooking and turn at least 2-3 times during cooking.
  • Meanwhile bring a saucepan of water to the boil, add the vinegar and leave simmering until ready to poach the egg.
  • Empty the tin of tuna into a bowl, add the lemon juice and mayo and stir until mixed well.
  • Chop the jalapeño, red pepper, shallot and add to the tuna along with the capers, pumpkin seeds and parsley. Taste and season with salt and pepper if desired.
  • Don’t forget to keep checking the potato! Turn regularly whilst it microwaves.
  • A couple of minutes before the potato is ready crack the egg into the saucepan of simmering water and poach for three and a half minutes to get a slightly soft, sticky yolk.
  • When the potato is ready, slice open and top with tuna and the egg and serve with salad.


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