Sweet Potato Breakfast Hash (Easy & Healthy!) Recipe

I built a sweet potato breakfast hash you can meal prep for the week, a fresh take on breakfast recipes with vegetables that made me rethink my morning routine.

I keep thinking about this Sweet Potato Breakfast Hash every weekend. Crispy sweet potatoes that get a little char, tender bits hiding inside and a runny egg that breaks open, making the whole pan suddenly worth it.

I meal prep it all the time so school mornings dont feel like chaos, and each reheated bite still surprises me. It’s my trashy good answer to Breakfast Ideas Sweet Potato, the sort of thing people ask for seconds of then pretend they didnt.

Try it once and youll find yourself tweaking it, because food thats this simple rarely stays the same.

Ingredients

• Sweet potatoes bring fiber and complex carbs, a gentle natural sweetness.
• Olive oil lends healthy fats and richness, helps crisp the potatoes.
• Onion adds savory depth and mild sweetness when caramelized, warms the dish.
• Bell pepper gives vitamin C, bright color and a fresh sweet crunch.
• Garlic, smoked paprika and cumin add punch, smoky warmth and bold aroma.
• Greens like kale add iron, vitamins and a slightly bitter leafy balance.
• Eggs bring protein and creamy richness, yolks make it extra cozy.
• Avocado adds healthy fats and creaminess, lime juice brightens with citrusy zip.

Ingredient Quantities

• 1 1/2 pounds sweet potatoes, peeled and cut into about 1/2 inch cubes (roughly 2 medium)
• 2 tablespoons olive oil
• 1 medium yellow or white onion, diced
• 1 red bell pepper, seeded and diced
• 2 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon red pepper flakes, optional
• 2 cups chopped kale or baby spinach
• 2 tablespoons chopped fresh parsley or cilantro
• 4 large eggs, optional
• 1 ripe avocado, sliced, optional
• 1 teaspoon lime juice, optional

How to Make this

1. Peel the sweet potatoes and cut into about 1/2 inch cubes, roughly 1 1/2 pounds total. If you’re short on time, microwave the cubes in a covered bowl for 4 to 6 minutes to par cook them so they brown faster in the pan.

2. Heat 2 tablespoons olive oil in a large skillet over medium heat (cast iron is best for browning). Add the sweet potatoes in a single layer if you can, don’t overcrowd the pan or they’ll steam instead of crisp.

3. Cook the potatoes, stirring every 3 to 4 minutes, until they start to get golden and fork tender, about 10 to 12 minutes total if not microwaved. If they stick, add a splash more oil or a tablespoon of water and scrape the brown bits.

4. Push potatoes to the side, add the diced medium onion and diced red bell pepper to the pan and cook 4 to 6 minutes until softened. Stir in 2 minced garlic cloves and cook 30 seconds until fragrant.

5. Season everything with 1 teaspoon smoked paprika, 1/2 teaspoon ground cumin, 1/2 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper and 1/4 teaspoon red pepper flakes if you want heat. Mix well and let everything cook another 2 minutes so the spices bloom.

6. Stir in 2 cups chopped kale or baby spinach and 2 tablespoons chopped fresh parsley or cilantro. Cook until the greens are wilted, about 2 minutes. If using lime juice, squeeze 1 teaspoon over the hash now to brighten flavors.

7. For eggs: make four small wells in the hash, crack 4 large eggs into the wells, cover the skillet and cook on low until whites are set and yolks reach desired doneness, about 6 to 8 minutes for jammy yolks. Alternatively fry or poach eggs separately.

8. Top with 1 sliced ripe avocado and extra herbs, a pinch more salt and a little lime if you like. Serve right away.

9. Meal prep tip: cool the hash completely before storing in airtight containers, keeps 3 to 4 days in the fridge. Reheat in a skillet to crisp it back up or microwave, then add fresh avocado and an egg when serving.

Equipment Needed

1. vegetable peeler
2. chef’s knife
3. cutting board
4. large skillet (cast iron is best) with a lid
5. silicone spatula or wooden spoon
6. measuring spoons and a 1 cup measure
7. microwave safe bowl with cover (optional to par-cook potatoes)
8. mixing bowl and airtight containers for meal prep

FAQ

Sweet Potato Breakfast Hash (Easy & Healthy!) Recipe Substitutions and Variations

• Sweet potatoes: swap for Yukon Gold potatoes or cubed butternut squash, cooking time may change; Yukon Golds crisp up a bit faster, squash may need a little more time.
• Olive oil: use avocado oil or melted ghee, both tolerate high heat and give a nice flavor boost.
• Kale or baby spinach: sub in Swiss chard or frozen spinach (thaw and squeeze out excess water), chard wilts quickly and tastes great.
• Eggs (optional): make it vegan with crumbled firm tofu tossed with a pinch of turmeric and soy or use drained chickpeas for a hearty protein addition, warm them through at the end.

Pro Tips

1. After parboiling or microwaving the cubes, spread them out and pat them completely dry before oiling. Any surface moisture makes them steam not brown. For extra crispness toss the dried cubes with a teaspoon of cornstarch and a little salt.

2. Get the pan truly hot and work in a single layer. Heat the oil until it just shimmers, add potatoes and leave them alone for 3 to 4 minutes at a time so a crust forms before you stir. If you have too many, do two batches so nothing steams.

3. Layer your seasoning. Briefly toast the smoked paprika and cumin in the hot oil before adding other veg to wake up their flavor, then deglaze the pan with a tablespoon of water or vinegar if bits start to stick. A tiny squeeze of lime or a pinch of brown sugar at the end will balance the natural sweetness.

4. Eggs and leftovers made easy. If you want perfectly cooked yolks, fry or poach eggs separately. If you cook them in the skillet, add a tablespoon of water and cover to steam the whites without overcooking yolks. Store the hash cooled in airtight containers and recrisp in a 425 F oven for 6 to 8 minutes or in a hot skillet. Keep avocado and any soft toppings separate until serving.