Sweet Potato Hash with Eggs is a vibrant and hearty dish that offers a wholesome and nutritious way to start your day or enjoy a fulfilling lunch. This recipe brings together the natural sweetness of roasted sweet potatoes, savory sautéed vegetables, and the rich, comforting flavor of eggs cooked to your preference. It’s a balanced meal, packed with protein, fiber, and essential nutrients, making it not only delicious but also a great option for those looking for a healthy yet satisfying meal.
The beauty of Sweet Potato Hash with Eggs lies in its versatility. You can adapt the ingredients based on what you have in your pantry, and it can be made as simple or as elaborate as you prefer. Whether you like your eggs fried sunny side up, scrambled, or poached, this dish can easily be customized to suit your tastes. The addition of sweet potatoes brings an earthy sweetness and a wonderful texture to the hash, while the eggs add a creamy richness that ties everything together.
This dish works equally well as a hearty breakfast, a light dinner, or a meal-prep option for busy weekdays. It’s a great way to incorporate more vegetables into your diet while enjoying a comforting, satisfying meal. Ready in under 30 minutes, Sweet Potato Hash with Eggs is the perfect combination of delicious and nutritious.
Why You’ll Love This Recipe:
- Healthy and Nutrient-Packed: Sweet potatoes are a great source of vitamins A and C, potassium, and fiber, making this hash a nutrient-dense option. Combined with the protein from eggs, it’s a balanced meal that keeps you energized throughout the day.
- Quick and Easy: Despite the seemingly complex ingredients, this dish comes together in less than 30 minutes. The sweet potatoes cook up fast in the pan, and with a few other ingredients, you have a satisfying meal ready in no time.
- Customizable: One of the best things about this recipe is how adaptable it is. You can add in different vegetables, herbs, and spices to tailor it to your taste. Whether you prefer spicy or mild, this recipe can be modified to suit your flavor preferences.
- Perfect for Meal Prep: The hash stores well in the refrigerator, making it an excellent option for meal prep. You can cook the hash and store it separately from the eggs, and simply reheat them when you’re ready to eat.
- Vegetarian-Friendly: This recipe is naturally vegetarian, but you can easily add some protein by incorporating beans, sausage, or bacon. It’s a great dish for anyone looking to enjoy a plant-based meal.
Ingredients:
This list of ingredients is simple and easy to find, making this dish perfect for a weeknight dinner or a weekend breakfast.
- 2 medium sweet potatoes, peeled and diced into small cubes
- 1 tablespoon olive oil (or your preferred cooking oil)
- 1 small red onion, diced
- 1 bell pepper, diced (choose any color you like)
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika (or regular paprika)
- 1/2 teaspoon cumin
- Salt and pepper to taste
- 1/4 teaspoon chili flakes (optional for spice)
- 4 large eggs
- Fresh cilantro or parsley (for garnish)
- 1 tablespoon butter or oil (for cooking the eggs)
- Optional extras: Avocado slices, cheese (cheddar, feta, goat cheese), or salsa
Preparation:
Step 1: Begin by preparing the sweet potatoes. Peel and dice the sweet potatoes into small cubes, roughly 1/2 inch in size. This will allow them to cook quickly and evenly.
Step 2: Heat the olive oil in a large skillet or frying pan over medium heat. Once the oil is hot, add the diced sweet potatoes to the pan. Stir occasionally to ensure they cook evenly and don’t stick. Allow the sweet potatoes to cook for about 10 minutes, or until they begin to soften and caramelize.
Step 3: While the sweet potatoes are cooking, prepare the vegetables. Dice the red onion and bell pepper, and mince the garlic. Set them aside.
Step 4: Once the sweet potatoes have softened, add the diced onion and bell pepper to the pan. Continue sautéing for another 5-7 minutes until the onions become translucent and the bell pepper softens. Add the minced garlic, smoked paprika, cumin, salt, pepper, and chili flakes (if using). Stir everything together, allowing the spices to bloom and coat the vegetables and sweet potatoes.
Step 5: Cook the mixture for another 2-3 minutes to ensure the garlic is fragrant and the spices have fully infused into the vegetables. Once everything is cooked through, remove the pan from the heat and set aside.
Step 6: In a separate pan, heat the butter or oil over medium-low heat. Crack the eggs into the pan, being careful not to break the yolks. Cook the eggs to your preference—sunny side up, over-easy, or scrambled. If you prefer scrambled eggs, simply whisk the eggs in a bowl and cook them in the pan, stirring gently until they are just set.
Step 7: Once the eggs are cooked to your liking, it’s time to assemble the dish. Divide the sweet potato hash between plates, then top each portion with a cooked egg.
Step 8: Garnish with fresh cilantro or parsley, and add any optional toppings like avocado slices, cheese, or salsa. Serve immediately while the hash is hot and the eggs are still runny.
Variation:
- Add Protein: For a more filling meal, add protein by incorporating beans (black beans, pinto beans), sausage, or bacon. This can add extra flavor and make the dish more substantial.
- Spicy Hash: Increase the chili flakes or add some diced jalapeños to the hash for a spicy kick. You could also top with a drizzle of hot sauce or sriracha for an added layer of heat.
- Cheese Lovers: Add a sprinkle of shredded cheese on top of the hash while it’s still hot, so it melts into the mixture. Cheddar, feta, or goat cheese work beautifully with sweet potatoes.
- Vegetarian-Friendly: If you want to make it completely vegetarian, skip any meat, and increase the veggies or add avocado for healthy fats.
COOKING Note:
- Sweet Potato Cooking: The sweet potatoes need to be cut into small, uniform pieces so that they cook evenly and quickly. The key to achieving a crispy texture on the outside is to ensure the heat is not too high, as this can burn the potatoes before they cook through.
- Egg Texture: For creamy scrambled eggs, whisk the eggs well before adding them to the pan, and cook them on low heat, stirring gently. Sunny-side-up eggs should be cooked over low heat to ensure the yolk remains intact and not overcooked.
- Variations in Vegetables: You can swap the bell pepper for zucchini, spinach, or kale, depending on what you have on hand or what’s in season.
Serving Suggestions:
- With Toast: Serve your Sweet Potato Hash with Eggs alongside some toasted whole-grain bread or sourdough for a bit of crunch.
- Avocado: Top the hash with a few slices of creamy avocado for extra richness.
- Hot Sauce or Salsa: If you like a little heat, serve this dish with your favorite hot sauce, salsa, or even a dollop of sour cream.
Tips:
- Perfect Sweet Potatoes: When cooking the sweet potatoes, it’s important not to overcrowd the pan. If you find that the sweet potatoes aren’t crisping up, you can cook them in batches, ensuring the pieces aren’t crowded together.
- Make Ahead: The sweet potato hash can be made in advance and stored in the refrigerator for up to 3 days. Reheat it in a pan or microwave, and then top it with fresh eggs before serving.
- Egg Alternatives: If you’re not a fan of eggs, you can top the hash with a fried tofu patty, or just serve the hash as a vegetable-based side dish.
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Nutritional Information (per serving, based on 2 servings):
- Calories: 330
- Protein: 12g
- Sodium: 330mg
FAQs:
- Can I use regular potatoes instead of sweet potatoes?
Yes! Regular potatoes will work well in place of sweet potatoes, though the flavor will be slightly different. You can also try using red potatoes or Yukon golds for a different texture. - Can I make this recipe vegan?
Yes, simply skip the eggs and replace them with a vegan egg alternative or use scrambled tofu. The sweet potato hash can easily be made vegan by omitting the eggs and butter. - How do I store leftovers?
Store the sweet potato hash in an airtight container in the fridge for up to 3 days. When reheating, add a bit of olive oil to the pan to bring back the crispiness of the sweet potatoes.
Conclusion:
Sweet Potato Hash with Eggs is the perfect comfort food that is both delicious and packed with nutrients. The blend of sweet potatoes, sautéed vegetables, and eggs creates a fulfilling and satisfying meal that is full of flavor. Whether you enjoy it for breakfast, lunch, or dinner, this dish can be customized to fit your tastes and dietary preferences. It’s quick, easy, and customizable, making it an ideal choice for any time of day. With its vibrant colors and rich flavors, Sweet Potato Hash with Eggs is sure to become a favorite in your recipe collection.
