Is there a better way to start your day than with a giant bowl of veggies topped with a fried egg or two? This sweet potato breakfast hash fits that bill, filling you up and tickling every taste bud in the process.
It’s loaded with low calorie, high volume veggies and is seasoned to give it just a little southwest-inspired kick. I’ve simplified everything as much as possible so you’re able to throw everything in a skillet and chill.
And like all my recipes, this sweet potato breakfast hash is tailored to the fitness enthusiast with high quality carbs, no oils or added fats except for eggs or toppings like avocado, and good amounts of protein and fiber.
Ingredients for This Southwest Sweet Potato Breakfast Hash
One of my favorite things about a hash is that you can throw just about anything in the mix.
Here are the core ingredients you’ll need:
- sweet potato
- red onion
- zucchini
- bell pepper
- black beans
Since this breakfast hash is putting a southwest spin, the black beans, peppers, and onion are the stars of the show. The contrast of the sweet potato with these flavors has to be one of my favorite combos.
Side note: While the recipe calls for cooking spray, you can really increase the awesomeness of this recipe with a tablespoon of olive oil. Like I mention in my chicken fajita pasta bake, adding the veggies to a tiny bit of hot oil creates some major flavor producing reactions!
Here’s everything you’ll need to season the sweet potato breakfast hash:
- paprika
- black pepper
- garlic powder
- salt
That’s it! Feel free to tweak these to fit your preferences. As is, the breakfast hash is semi spicy. So if you’re sensitive to heat, you might reduce the black pepper and paprika a tiny bit.
Are there any ingredient shortcuts?
Always.
I actually used onions that were diced ahead of time, and you can find things like bell pepper, zucchini, mushrooms, and just about any veggie out there chopped ahead of time. So if you’re a lazy chef (like me), buy the prepped versions and throw everything in a pan.
And for the sweet potatoes, I bet you can find shredded sweet potatoes in the frozen foods section. That would eliminate the need for a grater and save some time.
How to Serve Your Sweet Potato Breakfast Hash
The recipe calls for four fried eggs, but you’re more than welcome to play with toppings. You could use egg whites to increase the protein without the added fat from egg yolks, add bacon or sausage, or go with a tofu scramble to keep things plant based.
There’s also the possibility of cooking egg whites in the same skillet and turning this into something like my Mexican breakfast skillet or wrapping in protein tortillas like my freezer friendly breakfast burritos.
While it doesn’t exactly go with the southwest flavors here, my homemade chicken breakfast sausage is a must try and would go great with a more classic breakfast hash.
As for the additional toppings, I added some fresh jalapeño, cilantro, avocado, and sesame seeds. This sweet potato breakfast hash is your blank canvas. Make it your own.
If you get creative with your sweet potato breakfast hash, I wanna see it. Take a photo and tag me on Instagram @mason_woodruff or join my free Facebook group and share it with the Proton Party.
Sweet Potato Breakfast Hash
A simple breakfast hash that's perfect for high volume breakfast meal preps.
Ingredients
- 1 large (350g) Sweet Potato, roughly grated
- 1 medium (110g) Red Onion, diced
- 1/2 (150g) Zucchini , chopped
- 15 oz can Black Beans, drained and rinsed
- 1 (130g) Red Bell Pepper, sliced into thin strips
- 1 Tbsp Paprika, reduce for less spice*
- 1 tsp Garlic Powder
- 1 tsp Black Pepper, reduce for less spice*
- 1 tsp Sea Salt
- 4 large Eggs
Instructions
- Wash a sweet potato before using a grater to shred it, skin on, completely. Remove the seeds and stem from the bell pepper before slicing into strips, chop the zucchini, dice the onion, and drain/rinse the beans.
- Heat a large skillet over medium-high heat with nonstick cooking spray. Add the vegetables to the hot skillet and add the spices.
- Continue cooking, stirring occasionally for 12-15 minutes or until the sweet potatoes are fully cooked and the veggies begin to develop a slight char.
- Remove from the heat and set aside.
- For the eggs, heat another skillet over low-medium heat with nonstick cooking spray. Crack the eggs into the pan and cover for 3-4 minutes or until the tops are fully cooked but the yolk is still slightly runny (adjust cook time to your liking).
- Top the sweet potato hash with the fried eggs, a sliced jalapeño or avocado, cilantro, and other toppings, if desired.
Notes
- Each serving has 3 Smart Points.
- Nutrition information is for the sweet potato hash only. Each serving topped with one egg would have 267 calories, 15 grams of protein, 40 grams of carbs, and 6 grams of fat.
- If you're using this recipe for meal prep, I suggest weighing the entire hash and dividing it by however many servings you'd like. Then store each serving in the refrigerator. You can either cook the eggs and store or cook them fresh with each serving as you have breakfast.
- Want to save a bit of time on the sweet potatoes? Use the food processor method I use in my sweet and spicy sweet potato hash browns recipe.
Nutrition Information:
Yield: 4 servings Serving Size: 200 gramsAmount Per Serving: Calories: 195Total Fat: 1.3gCarbohydrates: 39gProtein: 9g
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Michelle Thompson
Friday 28th of July 2023
Pretty good baseline hash recipe! easily customizable. I would recommend adding the beans at the end so they don't get mushy. I topped with fat free mozzarella cheese and cilantro
Krista
Saturday 9th of January 2021
this looks great. could i used cucumber instead of zucchini?
Mason Woodruff
Monday 11th of January 2021
I would think so. Try it out and let me know what you think!
eloise
Saturday 9th of January 2021
Hi! what could you sub for the bell pepper? Also, could I use zucchini instead?
Mason Woodruff
Monday 11th of January 2021
You could just leave it out or add more zucchini. It's up to you. There's really no messing this one up. Add (or omit) all the veggies you want!
Kelli T
Tuesday 21st of July 2020
I picked up a bag of riced sweet potato and thought that this would be the perfect recipe to use it in. I wasn't wrong! I omitted the black beans to lighten it up a bit but left everything else the same. Topping this with the carne asada pork and a bit of cojita cheese makes this the perfect savory breakfast!
Emily Brock
Tuesday 28th of January 2020
This was great! I used egg whites though to lower the fat content!