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Sweet Potato Breakfast Hash (Easy + Healthy!)


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This spicy sweet potato breakfast hash is packed full of flavor, and makes a great brunch, side dish, or even main meal! Full of veggies and plant protein, this is a one pot meal that’s easy to make.

Sweet Potato Breakfast Hash is such a classic brunch dish, and my version is vegetarian friendly, healthier, and even more flavorful than the traditional version! This has become a favorite breakfast in our house. It’s hearty enough to serve as a main dish, an easy lunch, or a lazy Sunday brunch.

Latest Recipe Video!

Most breakfast hash recipes are made with meat (typically breakfast sausage or bacon), and use the animal fat to cook the rest of the ingredients – which adds tons of unhealthy fats to the recipe!

These breakfast sweet potatoes stand out from lots of others because it is a well-balanced, tasty, healthy stand-alone meal. Crispy sweet potatoes are tossed with lots of fresh veggies and beans to create a plant-based meal the whole family will love. It’s packed with vitamins, minerals, complex carbs, fiber and protein, and thanks to a variety of spices it’s full of flavor too.

Skillet recipes are one of my favorite ways to prepare a quick meal, and makes for a great breakfast. It’s the perfect way to start the day!

👩🏽‍🍳 Why This Recipe Works

  • Super easy meal
  • Tasty recipe
  • Savory, healthy breakfast
  • Vegetarian, easily made vegan, and gluten free
  • Low in calories
  • High in protein
  • Many different ways to serve
  • Great option for meal prep, tastes even better the next day!
  • Best sweet potato hash recipe ever!

🥘 Ingredients

These simple ingredients can be found at any grocery store!

Sweet Potatoes: When it comes to hash ingredients, potatoes are a classic. But instead of using white potatoes, sweet potatoes have additional vitamins and nutrients such as vitamin B, and C, calcium, iron, magnesium, phosphorous, potassium, and thiamin. Cut them into small pieces (1/2 inch cubes).

Spices: Oregano, kosher salt, cumin, cinnamon, and cayenne pepper. The additional seasoning comes from the adobo sauce. Add delicious flavor with more spices such as black pepper, paprika, chili powder, garlic powder, and onion powder.

Vegetables: You’ll need yellow peppers (different colored peppers like red bell peppers or green bell pepper would work too), diced red onion, and tomatoes.

Black Beans & Pumpkin Seeds: Adds protein to this sweet potato black bean hash making it super filling and satisfying. Be sure to drain and rinse.

📖 Variations

Garnishes: Add creamy avocado, fresh cilantro, fresh parsley, chopped green onions.

Different Veggies: You can use any veggies you like in this dish! Try your favorite root vegetables, brussels sprouts, or a variety of squashes! You can even make a kale sweet potato hash by adding in baby kale and baby spinach to the mix.

Vegan Breakfast Hash: Make a vegan version of this recipe simply by swapping out the regular cheese for vegan cheese, or omitting the cheese altogether!

Add More Protein: For even more protein, add a fried egg or sunny side up egg. You can also add crumbled tofu or tempeh to this vegetarian sweet potato hash.

🔪 Instructions

Heat Pan, Cook Potatoes: Heat a large cast iron skillet over medium-high heat. Add olive oil to the pan; swirl. Add chopped sweet potato, oregano, and 1/2 teaspoon salt. Stir to combine. Cook for 3 minutes, stirring occasionally.

Add Spices: Add cumin, cinnamon, red pepper, and garlic to the sweet potato mixture; cook for 1 minute. Add 1/2 cup water; cover with a lid, reduce heat, and cook for 5 minutes. Uncover; cook for 2 minutes until the potatoes are fork tender. Remove pan from heat.

Cook Other Veggies: In a separate saucepan, add onion and peppers. Sauté 5-10 minutes on medium heat until cooked through. Add to potato mixture and cook another 5 minutes, stirring to combine.

Add remaining salt, black beans, adobo sauce, and brown sugar to your sweet potato breakfast skillet.

Serve Breakfast Sweet Potatoes: When serving, top potato mixture with 1 tbsp cheese, 1 tbsp pumpkin seeds, and diced tomato.

❓Recipe FAQs

Can you eat sweet potato skin?

Sweet potato skin is perfectly edible. In fact, it’s extremely high in nutrients. When making this hash, I generally leave the skin on which saves an extra step and provides extra nutrients. If you choose to leave the skin on, be sure to scrub the potato well and remove any brown spots.

Can you dice sweet potatoes ahead of time?

Yes, you can dice and peel sweet potatoes ahead of time. Unlike russet potatoes, sweet potatoes (especially garnet yams) do not turn brown or lose texture when exposed to air. After peeling and dicing, keep them in an airtight container in the refrigerator. If you’re not planning to use them for a couple of days, then keep them in cold water and refrigerate.

Is breakfast sweet potato hash healthy?

The answer is: it depends! If you are making your hash with a ton of oil, meat, limited veggies and other high fat, high calorie ingredients, then your dish won’t be super healthy. But thanks to a few easy swaps, this healthy breakfast hash is really good for you! Here’s why:

#1 | Low in Fat and Calories: One serving of this hearty sweet potato hash has only 170 calories and 7 grams of fat.

#2 | High in Vitamins and Minerals: Sweet potatoes are a healthier alternative to white potatoes because they are packed with vitamins and nutrients. They are high in vitamins A and C, B6, contain antioxidants, and are a good source of calcium, magnesium, and potassium.

#3 | High in Fiber & Good Source of Plant Protein: Both sweet potatoes and black beans are high in fiber which helps with digestion and feeling fuller longer. The black beans & cheese give this dish a protein boost.

#4 | Loaded With Heart Healthy Ingredients: This hash is chock full of vegetables with yellow peppers, onions, tomatoes, and potatoes. These ingredients help lower your risk of heart disease.

What do you serve with crispy sweet potato hash?

This really is a meal in a bowl, but you can always serve it with a side of crusty whole wheat bread, whole wheat garlic rolls, sprouted wheat tortillas, chips, or even corn tortillas.

For something on the lighter side serve with a side salad or steamed vegetables. For an extra protein boost, top with an egg, cheese, and pumpkin seeds.

❄️ How To Store

Allow the dish to come to room temperature. Transfer the leftovers to an airtight container. They can be kept in the fridge for 3 to 4 days. Or you can transfer the leftovers to a freezer-safe container and keep in the freezer for 2-3 months.

💭 Expert Tips

  • Look for small to medium potatoes, which are sweet and creamy. (The larger ones tend to be starchier.) The skin should be firm, smooth, and even-toned. The deeper the color of the potato, in general, the richer it is in the antioxidant beta-carotene.
  • Properly stored, raw sweet potatoes will last for 1 to 2 weeks at normal room temperature. To maximize the shelf life, store them in a cool (45-55° F; warmer than the refrigerator, but colder than normal room temperature) dark area. Under those storage conditions, these potatoes will last about 1 month.
  • To make this into a vegan potato hash, simply omit the cheese topping.
  • To make this healthy sweet potato hash spicier, add a little more red pepper and adobo sauce; decrease it for a milder dish.
  • Before using, scrub sweet potatoes with a Produce Brush while rinsing under cool water. Cut off any bruised parts. For added fiber, leave the skin on. Just like regular potatoes, you can eat the skin.

🍲 More Delicious Sweet Potato Recipes!

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📋 Recipe Card

Sweet Potato Breakfast Hash

These breakfast sweet potatoes are packed full of flavor, and makes a great brunch, side dish or even main meal! Packed full of veggies and plant protein this is a one pan meal that’s easy to make.

Prep Time5 mins

Cook Time25 mins

Total Time30 mins

Course: Brunch, Main Course, Side Dish

Cuisine: American

Diet: Gluten Free, Low Calorie, Vegan, Vegetarian

Servings: 6

Calories: 181kcal

  • Heat a large skillet over medium-high heat. Add oil to pan; swirl.

  • Add potato, oregano, and ½ teaspoon salt; cook 3 minutes, stirring occasionally.

  • Add cumin, cinnamon, red pepper, and garlic; cook 1 minute.

  • Add ½ cup water; cover, reduce heat, and cook 5 minutes.

  • Uncover; cook 2 minutes.

  • Remove pan from heat.In a separate saucepan, add onion and peppers. Saute 5-10 minutes on medium heat until cooked through.

  • Add to potato mixture and cook another 5 minutes, stirring to combine.

  • Add remaining salt, black beans, adobo sauce and brown sugar.

  • When serving, top potato mixture with 1 tbsp cheese, 1 tbsp pumpkin seeds and diced tomato.

  • Look for small to medium sweet potatoes, which are sweet and creamy. (The larger ones tend to be starchier.) The skin should be firm, smooth, and even-toned. The deeper the color of the potato, in general, the richer it is in the antioxidant beta-carotene.
  • Properly stored, raw sweet potatoes will last for 1 to 2 weeks at normal room temperature. To maximize the shelf life of sweet potatoes, store in a cool (45-55° F; warmer than the refrigerator, but colder than normal room temperature) dark area; under those storage conditions, sweet potatoes will last about 1 month.
  • To make this dish vegan, simply omit the cheese topping.
  • To make this dish spicier, add a little more red pepper and adobo sauce; decrease it for a milder dish.
  • Before using, scrub sweet potatoes with a Produce Brush while rinsing under cool water. Cut off any bruised parts.
  • For added fiber, leave the skin on. Just like regular potatoes, you can eat the skin.
  • Top with cheese and pumpkin seeds.
  • Leftovers can be kept in the fridge in an air tight container for 3 to 4 days.
Adapted from this myrecipes

Calories: 181kcal | Carbohydrates: 28g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 726mg | Potassium: 612mg | Fiber: 5g | Sugar: 8g



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