Healthy sweet potato hash with eggs is a simple to prepare breakfast made in one pan. Sauteed potatoes and bell peppers are seasoned with smoked paprika for a savory flavor. Over easy eggs are baked right in the skillet for extra protein.
A healthy breakfast is a breeze to make, especially when it can be prepared all in one skillet like this sweet potato hash recipe. A combination of crispy sauteed sweet potatoes, caramelized onions, crunchy bell peppers, and oozy eggs makes for a satisfyingly sweet and savory meal.
This breakfast is made with only wholesome ingredients to keep you energized until lunch without feeling weighed down. It has just the right balance of protein, low glycemic carbohydrates, and vegetables for a nourishing and nutritious dish.
One of the go-to pans that I use all the time is my cast iron skillet. This tool is very affordable and versatile to use for sauteeing, pan-frying, deep-frying, and baking. The heavy-duty material works on the stovetop and inside a hot oven. This recipe uses a 10-inch skillet which perfectly fits four cracked eggs.
Sweet potatoes are considered a starchy potato because the flesh is high in starch and flakes when it cooks. However, the high heat of the saute process will allow the potatoes to keep its shape because the surface quickly develops before the flesh begins to soften. I like to keep the skin on for extra texture and fiber.
It’s important to get the skillet nice and hot before adding the sweet potatoes. Once they’re in the pan, give it a few minutes to sit and develop a brown surface and crust before stirring to provide a crispy “hash” texture.
Once the sweet potatoes just begin to soften, the bell peppers are added at the end of cooking to retain texture. The smoked paprika provides a deep woody flavor, which complements the peppers nicely, and makes the hash taste more hearty without the addition of meat.
The last step is to bake the eggs right in the hash. To keep the shape of the eggs and prevent them from spreading, it helps to make small wells in the cooked sweet potato mixture. The high roasting temperatures of the oven will cook the eggs quickly.
I prefer my eggs over easy with a bursting yolk once pierced with a fork. If you like your eggs this way as well, make sure to take the skillet promptly out of the oven once the whites set, but the centers still wiggle. Overbaking the eggs, even just for a few more minutes will cause them to turn hard and rubbery.
This sweet potato hash with eggs has everything you want for breakfast or brunch without all of the fuss. The recipe contains ingredients that comply with the Whole30 diet, and great to prepare for a crowd. You can also meal prep the hash ahead of time, reheat and add the eggs right before you’re ready to eat. This savory and sweet meal will become a new favorite addition to your morning routine!
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If you make this recipe, please let me know! Leave a comment, rate it, and don’t forget to tag a photo #jessicagavin on Instagram. I’d love to see what you come up with. Cheers, friends!
How to ensure the eggs will have a runny yolk
The egg white and yolk set at different temperatures. Egg whites called albumin contains protein and water and becomes firm between 140 to 150°F. The egg yolk contains fat, protein and lecithin (an emulsifier), and sets between 150 to 160°F. Once the egg whites have set, the yolk will follow soon after. It’s best to keep an eye on the eggs once it hits the 5-minute mark in the oven, and each minute after. When the whites are firm yet tender (use your finger to touch), and the yolks still wiggle when you shake the pan, they are ready to eat.
- 2 tablespoons extra-virgin olive oil , (15ml)
- 1 cup red onion , (138g) 1/4-inch dice
- 2 pounds sweet potato , (907g) washed and skin on
- 1/2 cup red bell pepper , (73g) 1/2-inch dice
- 1/2 cup green bell pepper , (73g) 1/2-inch dice
- 1 tablespoon minced garlic , (12g)
- 1/4 teaspoon smoked paprika , (1g)
- sea salt , as needed for seasoning
- black pepper , as needed for seasoning
- 4 large eggs
- 1 tablespoon green onions , (4g) thinly sliced
- Preheat oven to 425°F (246°C).
- Heat a large 10-inch ovenproof skillet like cast iron over medium heat.
- Add 2 tablespoons olive oil, once hot add the red onions and saute for 1 minute.
- Add garlic and saute for 1 minute.
- Add sweet potatoes, 1/2 teaspoon salt and 1/4 teaspoon black pepper, stir to combine and then allow the potatoes to cook unmoved to lightly brown the surface of the potatoes, 4 minutes. Stir and saute until the potatoes are tender, about 4 to 6 minutes.
- Add bell peppers and saute for 2 minutes. Turn off heat and ddd smoked paprika and stir to combine.
- Make four indents in the sweet potato has to place the eggs in separate areas, leaving enough space in between.
- Transfer pan to the oven and baked until the egg just begin to set and the yolk move when lightly shaking the pan, about 7 to 8 minutes.
- Remove the pan from the oven and garnish with green onions and more salt and pepper as desired.
- Ghee, clarified butter, or coconut oil can be used instead of olive oil.
- Kosher salt can be substituted for sea salt.
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