Description
Sweet Potato Breakfast Hash is a vibrant, hearty, one-pan meal blending naturally sweet, tender sweet potatoes with savory spices and fresh vegetables. This nutrient-packed dish is quick to prepare, adaptable to many dietary preferences, and perfect for energizing your morning with wholesome ingredients and satisfying textures.
Ingredients
Scale
Main Ingredients
- 2 medium sweet potatoes, washed and diced into evenly sized cubes
- 1 medium onion, chopped
- 1 bell pepper, chopped (any color)
- 2 cloves garlic, minced
- 2 tbsp olive oil or cooking fat
- Salt, to taste
- Freshly ground black pepper, to taste
Optional Protein
- 2 eggs (fried or scrambled) or
- 1/2 cup cooked sausage pieces or
- 1/2 cup cooked black beans
Fresh Herbs & Garnishes
- 2 tbsp fresh parsley or cilantro, chopped
- Optional garnishes: avocado slices, sour cream or Greek yogurt, shredded cheddar or crumbled feta cheese
Instructions
- Prepare Your Ingredients: Wash and dice sweet potatoes into evenly sized cubes to ensure uniform cooking. Chop onions, bell peppers, and mince garlic, making sure everything is ready to use.
- Heat the Pan and Oil: Place a large skillet over medium heat and add olive oil. Let it warm until shimmering but not smoking, creating a good base for frying the sweet potatoes.
- Cook the Sweet Potatoes: Add diced sweet potatoes to the skillet, spreading them out in a single layer. Let them cook undisturbed for several minutes to achieve a crispy golden crust before stirring.
- Add Onions and Peppers: Once sweet potatoes have a nice sear, stir in onions and bell peppers. Continue cooking until onions soften and peppers become tender, about 5 to 7 minutes.
- Toss in Garlic and Seasonings: Add minced garlic, salt, and freshly ground pepper. Cook for another minute, allowing garlic to release fragrance without burning.
- Incorporate Optional Protein: If adding eggs, sausage, or beans, do so now. Cook eggs to your preference on top of the hash or scrambled in the pan. Warm sausage or beans through thoroughly.
- Finish with Fresh Herbs: Remove skillet from heat and sprinkle chopped parsley or cilantro over the hash for a fresh, vibrant finish before serving.
Notes
- Use a large pan to spread ingredients for crisping rather than steaming.
- Don’t overcrowd the pan; cook in batches if necessary for perfect browning.
- Cut sweet potato cubes evenly to cook uniformly.
- Cook over medium-low heat for softer, gently caramelized sweet potatoes.
- Add fresh herbs at the end to retain bright flavor and color.
- Try adding smoked paprika for a smoky undertone.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 250 kcal
- Sugar: 7 g
- Sodium: 220 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8.5 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 5 g
- Protein: 4 g
- Cholesterol: 0 mg