Sweet Potato Breakfast Hash

This Sweet Potato Breakfast Hash is a nourishing meal that’s easy to make and full of nutritious ingredients to fuel your body. It has everything you need to start your day off with great energy for whatever you have planned, and it makes an excellent brunch or dinner option, too!

Sometimes being consistent with healthy eating can feel like a real challenge. Whether it’s lack of inspiration or lack of time that’s the issue, this recipe will get you excited to make it, and eat it! You can even prep the veggies ahead of time and just add the eggs in the morning, making it convenient and easy.

Looking for more fun and easy recipe ideas? You can always save time and enjoy the convenience of having everything all mapped out for you with one of my done for you meal plans.

For this recipe, I used sweet potatoes as the base since they’re a fiber-rich carbohydrate (what we call a “complex carbohydrate”), which digest more slowly, helping you feel full longer and avoid cravings (1).  Sweet potatoes are also a great source of Vitamin C and beta-carotene (2), which has been shown to improve the appearance of your skin, keep your immune system strong and promote good eye health (3).

Eggs are a complete protein source (the 9 essential amino acids your body can’t make on its own) and are highly bioavailable – meaning the protein is efficiently metabolized, absorbed and used by your body.  The egg yolk contains ALL the vitamins, with the exception of Vitamin C (4) which you’re getting in abundance from the sweet potatoes, so your bases are covered!

Adding dark, leafy greens ensures your body gets another great fiber source and a variety of micronutrients, like carotenoids, (which are powerful antioxidants that have been shown to help reduce the risk of diseases like cancer) (5), while also promoting cardiovascular health and supporting your immune system (6).

All of these healthy ingredients come together to create a truly amazing quick and easy one-pan meal that’s perfect anytime of the day! Enjoy!


Sweet Potato Breakfast Hash

Yield: 2 servings

You will need: large skillet with lid, spatula, measuring cups and spoons, cutting board and knife

Key: T = Tablespoon; tsp = teaspoon

Ingredients:

  • 1/2 cup yellow onion, diced
  • 1/2 cup red bell pepper, diced
  • 2 cups sweet potato, peeled and diced into 1/2 “ cubes
  • 1/4 tsp cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1 cup dark leafy greens (spinach, kale, chard, etc.)
  • 4 eggs
  • 1/4 tsp sea salt
  • 1/8 tsp black pepper
  • 2 T green onions, chopped
  • 1/2 avocado, sliced

Directions:

  1. Heat a large skillet over medium heat and coat it with oil.
  2. Add the diced onions and peppers to the pan and sauté for 2-3 minutes.
  3. Toss in the sweet potatoes and season with cumin, garlic powder and paprika.
  4. Cover and cook for 10-15 minutes, stirring occasionally.
  5. Remove the lid and add the kale. Cook for 2-3 minutes, stirring frequently, until kale has wilted.
  6. Using a spatula, make 4 holes in the hash, and crack an egg into each hole. Cover and cook the eggs to your liking.
  7. Season with salt and pepper, and top with chopped green onions and sliced avocado.

Nutrition Facts

Serving Size: 1

Servings per Recipe: 2

Calories per Serving: 351

Protein: 18 grams

Carbohydrates: 37 grams

Fat: 15 grams

Let me know if you make this recipe and how you liked it – I love hearing from you!


Looking for more healthy recipe options?

The 30 Day Challenge Meal Plan includes all the recipes and grocery lists for breakfasts, smoothies, sides, snacks and entrees for 4 full weeks – with plenty of delicious options and structure to help you eat right for YOUR life!

Check out everything included in the 30 Day Challenge Meal Plan right here, and let me make your life easier!

 References:

  1. Mei, Xin et al. “Composition and physicochemical properties of dietary fiber extracted from residues of 10 varieties of sweet potato by a sieving method.” Journal of Agricultural and Food Chemistry. June 2010. Web. https://pubmed.ncbi.nlm.nih.gov/20509611/
  2. Rautenbach, Fanie et al. “Antioxidant capacity and antioxidant content in roots of 4 sweet potato varieties.” Journal of Food Science. June 2010. Web. https://pubmed.ncbi.nlm.nih.gov/20629859/
  3. Wu, Juan et al. “Intakes of Lutein, Zeaxanthin, and Other Carotenoids and Age-Related Macular Degeneration During 2 Decades of Prospective Follow-up.” JAMA ophthalmology vol. 133,12 (2015): 1415-24. doi:10.1001/jamaophthalmol.2015.3590 Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5119484/
  4. Réhault-Godbert, Sophie et al. “The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health.” Nutrients. March 2019. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/
  5. Krinsky, Norman I, and Elizabeth J Johnson. “Carotenoid actions and their relation to health and disease.” Molecular aspects of medicine vol. 26,6 (2005): 459-516. doi:10.1016/j.mam.2005.10.001 Web. https://pubmed.ncbi.nlm.nih.gov/16309738/
  6. Brouwer-Brolsma, Elske M. et al. “Food intake biomarkers for green leafy vegetables, bulb vegetables, and stem vegetables: a review.” Genes & Nutrition. April 2020. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7144047/

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Author: Leta Peters