Pass the Health

Sweet Potato Hash: A Healthy and Flavorful Breakfast to Start Your Day

If you’re looking for a healthy, filling, and flavorful breakfast, this Sweet Potato Hash is the perfect recipe. It’s not only quick to prepare, but it’s also packed with nutrients to keep you energized throughout the day. This dish combines crispy sweet potatoes, savory vegetables, and eggs for a satisfying meal that works just as well for lunch or dinner.

Why Sweet Potato Hash?

Sweet potatoes are a nutritional powerhouse. They are rich in fiber, antioxidants, and essential vitamins, making them an excellent choice for a healthy breakfast. Paired with eggs, which provide high-quality protein, and fresh vegetables, this dish offers a well-rounded meal that supports muscle recovery, digestion, and overall health. Plus, it’s versatile—add your favorite toppings to make it your own! For more information on the health benefits of sweet potatoes, visit the U.S. Department of Agriculture’s FoodData Central.

Ingredients

4 teaspoons avocado oil
½ small red onion, chopped
1 poblano pepper, stemmed, seeded, and chopped
2 garlic cloves, thinly sliced
1 large sweet potato, cut into ½-inch cubes
1 teaspoon chili powder
4 leaves lacinato kale, stemmed and torn
4 large eggs
1 avocado, sliced
Fresh cilantro leaves, for garnish (optional)
Hot sauce, for serving
Lime wedges, for squeezing
Sea salt and freshly ground black pepper

How to Make Sweet Potato Hash: Step-by-Step

Cook the Veggies:
Heat 2 teaspoons of avocado oil in a large lidded skillet over medium heat. Add the chopped onion, poblano pepper, sliced garlic, and ¼ teaspoon sea salt. Cook, stirring occasionally, for 3 to 5 minutes, or until the vegetables are softened. Remove the veggies from the skillet and set them aside.
Cook the Sweet Potatoes:
In the same skillet, heat the remaining 2 teaspoons of avocado oil. Add the cubed sweet potatoes and ¼ teaspoon sea salt. Cook, stirring occasionally, for 8 to 10 minutes, or until the sweet potatoes are fork-tender.
Combine Veggies and Add Kale:
Return the sautéed vegetables to the skillet with the sweet potatoes. Stir in the chili powder and torn kale leaves. Cook for another 1 to 2 minutes until the kale has wilted.
Add the Eggs:
Create 4 shallow wells in the sweet potato mixture and crack an egg into each well. Reduce the heat to medium-low, cover the skillet, and cook for 3 to 5 minutes, or until the eggs are just set.
Season and Serve:
Season with sea salt and freshly ground black pepper to taste. Top with sliced avocado and garnish with fresh cilantro (if using). Serve with a drizzle of hot sauce and lime wedges for a burst of flavor.

Nutritional Information (per serving, serves 2-4)

Calories: Approximately 320 kcal
Protein: 14g
Fat: 20g
Carbohydrates: 30g
Fiber: 6g

Health Benefits of Sweet Potato Hash

Sweet potatoes are high in beta-carotene, which supports eye health and boosts the immune system. They are also an excellent source of fiber, which aids in digestion and helps maintain healthy blood sugar levels. The addition of eggs makes this hash a great source of protein, which is essential for muscle repair and maintaining a healthy metabolism. Kale adds a dose of vitamins A, K, and C, contributing to skin health and overall well-being.

Tips to Improve or Customize Your Sweet Potato Hash

Swap the greens: If you don’t have kale, spinach or swiss chard would be great alternatives.
Add extra protein: If you prefer a higher protein content, add turkey sausage or black beans.
Change up the spices: Experiment with smoked paprika, cumin, or cayenne pepper to customize the flavor profile to your liking.
Make it vegan: Skip the eggs and top with your favorite plant-based protein, such as chickpeas or tofu.

Conclusion

This Sweet Potato Hash is a delicious, healthy, and versatile meal that’s perfect for breakfast, lunch, or dinner. Packed with nutritious ingredients and easily customizable, it’s a great way to fuel your body with wholesome, clean-eating foods. Give it a try and share it with friends and family—you won’t be disappointed! For more nourishing and flavorful recipes, check out my sweet potato hash and other healthy breakfast ideas.

Sweet Potato Hash

A vibrant, nutrient-packed sweet potato hash with eggs, featuring crispy vegetables and bold flavors, ready in just 30 minutes and perfect for a wholesome breakfast, lunch, or dinner.

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Prep Time 10

Cook Time 20

Calories 250 kcal

Ingredients

4 teaspoons avocado oil
½ small red onion chopped
1 poblano pepper stemmed, seeded, and chopped
2 garlic cloves thinly sliced
1 large sweet potato cut into ½-inch cubes
1 teaspoon chili powder
4 leaves lacinato kale stemmed and torn
4 large eggs
1 avocado sliced
Fresh cilantro leaves optional
Hot sauce for serving
Lime wedges
Sea salt and freshly ground black pepper

Instructions

Heat 2 teaspoons of avocado oil in a large lidded skillet over medium heat. Add the chopped onion, poblano pepper, garlic, and ¼ teaspoon sea salt. Cook, stirring occasionally, for 3 to 5 minutes until the vegetables soften and become fragrant.
Remove the sautéed vegetables from the pan and set aside. In the same skillet, heat the remaining 2 teaspoons of avocado oil.
Add sweet potato cubes and ¼ teaspoon sea salt. Cook, stirring occasionally, for 8 to 10 minutes until the sweet potatoes are fork-tender and develop a crispy golden exterior.
Return the sautéed vegetables to the pan. Stir in the chili powder and torn kale, mixing thoroughly to combine all ingredients.
Create 4 shallow wells in the hash mixture. Carefully crack an egg into each well. Reduce heat to medium-low, cover the skillet, and cook for 3 to 5 minutes until the eggs are just set.
Season with additional salt and pepper to taste. Top with sliced avocado and fresh cilantro leaves if desired.
Serve hot with lime wedges and your favorite hot sauce on the side.