There’s something incredibly satisfying about starting your day with a wholesome, nutritious meal, and this Sweet Potato and Egg Breakfast Hash checks all the right boxes. Sweet potatoes are known for their wealth of vitamins, minerals, and fiber, while eggs provide a high-quality source of protein. Together, they create a breakfast that is not only filling but also nourishing. This dish is versatile, quick to prepare, and a perfect balance of flavors and textures.
Why You’ll Love This Recipe
- Nutrient-Packed: Sweet potatoes are rich in fiber, vitamin A, and antioxidants. Combined with eggs, which are high in protein and essential nutrients, this dish provides a great start to the day.
- Fast and Simple: With just two key ingredients—sweet potatoes and eggs—you can create a filling breakfast in under 30 minutes.
- Customizable: Whether you want to add extra vegetables, herbs, or even a little cheese, this dish is highly adaptable to suit your preferences and dietary needs.
Let’s dive into this easy and delicious recipe that will become your go-to for breakfast or brunch.
Ingredients
For 2 servings of sweet potato and egg breakfast hash, you will need:
- 1 medium sweet potato, peeled and diced
- 2 large eggs
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon paprika (optional, for extra flavor)
- 1/4 teaspoon garlic powder (optional)
- Fresh parsley or cilantro, for garnish (optional)
Instructions
1. Prepare the Sweet Potato
Begin by peeling the sweet potato and dicing it into small, bite-sized cubes. The smaller you cut the pieces, the faster they will cook. Ideally, each cube should be about 1/2-inch thick for even cooking and a slight crispiness.
2. Sauté the Sweet Potatoes
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Once the oil is hot, add the diced sweet potatoes to the pan. Sprinkle the sweet potatoes with salt, pepper, and optional seasonings such as paprika and garlic powder for an extra burst of flavor. Toss the sweet potatoes in the pan to ensure they are evenly coated with oil and seasoning.
Cook the sweet potatoes for about 10-12 minutes, stirring occasionally. You want them to be golden brown on the outside and tender on the inside. If they begin to brown too quickly before cooking through, lower the heat and cover the skillet with a lid for a few minutes to allow them to soften without burning.
3. Cook the Eggs
Once the sweet potatoes are golden and tender, it’s time to add the eggs. Use a spatula to create two small wells in the skillet, pushing the sweet potatoes aside. Crack one egg into each well, and cover the skillet with a lid. Cook the eggs for 3-4 minutes, or until the whites are set but the yolks are still runny. If you prefer your eggs fully cooked, leave them for an additional minute or two.
Alternative Method: For those who prefer scrambled eggs, whisk the eggs in a bowl and pour them directly over the sautéed sweet potatoes. Stir occasionally until the eggs are fully cooked and scrambled to your liking.
4. Serve
Once the eggs are cooked, remove the skillet from the heat. For a bit of freshness and color, garnish the dish with chopped parsley or cilantro. Serve your sweet potato and egg breakfast hash immediately, while it’s hot and fresh.
Additional Variations and Tips
Add Extra Vegetables
You can enhance the nutritional value of this dish by incorporating additional vegetables. Diced bell peppers, onions, or even spinach can be sautéed alongside the sweet potatoes. These vegetables not only add nutrients but also color and flavor.
Cheese for Creaminess
For those who love cheese, consider sprinkling some cheddar, feta, or Parmesan over the dish just before serving. The warm hash will slightly melt the cheese, adding a creamy texture and rich flavor.
Spice It Up
If you prefer a bit of heat in your breakfast, add a pinch of red pepper flakes, cayenne pepper, or a drizzle of hot sauceover the eggs. These spices give the dish a pleasant kick and balance the sweetness of the potatoes.
Make It a Full Meal
If you’re looking to make this dish more substantial, consider adding cooked bacon, sausage, or avocado. These additions complement the hash beautifully, making it a heartier option that works well for brunch or even dinner.
The Nutritional Benefits
This sweet potato and egg hash is not just delicious; it’s also incredibly good for you. Sweet potatoes are a fantastic source of dietary fiber, which promotes gut health and keeps you feeling full longer. They are also rich in vitamin A, which supports vision and the immune system, and potassium, which helps maintain healthy blood pressure.
Eggs, on the other hand, are one of the best sources of complete protein. They contain all the essential amino acids your body needs and are rich in vitamins D, B12, and choline, which supports brain health.
When combined, these ingredients make for a balanced meal that provides both immediate energy and lasting satiety. Whether you’re enjoying this hash for breakfast, brunch, or even a quick dinner, you can feel good about fueling your body with wholesome, nutrient-dense foods.
Frequently Asked Questions
Q: Can I use regular potatoes instead of sweet potatoes?
A: Yes, you can easily substitute regular white or red potatoes for sweet potatoes. However, you may need to adjust the cooking time slightly, as regular potatoes tend to take a bit longer to soften. The flavor will also be less sweet and more neutral, but equally delicious.
Q: Can I meal prep this dish?
A: Absolutely! You can cook the sweet potatoes ahead of time and store them in an airtight container in the fridge for up to 3 days. When you’re ready to eat, simply reheat the sweet potatoes in a skillet and cook the eggs fresh for a quick meal.
Q: What can I serve with this dish?
A: This hash is versatile and pairs well with a variety of sides. Serve it alongside toast, avocado slices, or even a simple green salad for a more complete meal.
Final Thoughts
This Sweet Potato and Egg Breakfast Hash is a quick, simple, and highly nutritious meal that will keep you full and satisfied for hours. Whether you’re looking for a healthy breakfast to kickstart your day or a tasty brunch option, this dish is an excellent choice. With minimal ingredients and endless customization options, it’s a recipe you’ll find yourself coming back to again and again. So, grab your sweet potatoes and eggs, and get ready to enjoy a flavorful and wholesome breakfast!
