“Savory Sweet Potato Breakfast Hash” is a delectable morning meal option that combines the rich flavors of sweet potatoes, kale, bacon, onion, and bell peppers. Its key ingredient, the sweet potato, is not only a mouthwatering addition to this dish but also a powerhouse of nutrition, boasting a high fiber content, an abundance of vitamins, and valuable antioxidants. This breakfast hash is perfect for those who like to plan their meals in advance, as it can be easily prepared ahead of time and reheated when needed. Moreover, the versatility of this recipe allows for experimentation with different ingredients and spices, ensuring a unique flavor profile each time. Topped with eggs, this dish becomes a complete breakfast, delivering ample protein to start the day on the right note. For those looking to explore the culinary potential of sweet potatoes further, options such as sweet potato toast, sweet potato noodles, and sweet potato gnocchi offer an enticing variety of dishes to savor.
Ingredients
Sweet potatoes
Sweet potatoes are the star ingredient in this Sweet Potato Breakfast Hash. They are not only delicious but also highly nutritious. Sweet potatoes are packed with fiber, vitamins, and antioxidants, making them a perfect addition to a healthy breakfast.
Kale
Kale is a leafy green vegetable that adds a nice pop of color and texture to the breakfast hash. It is also incredibly nutritious, being high in vitamins A, C, and K, as well as fiber and antioxidants. Not only does it provide a nutrient boost, but it also adds a delicious earthy flavor to the dish.
Bacon
Bacon adds a savory and smoky flavor to the Sweet Potato Breakfast Hash. While it may not be the healthiest ingredient in the dish, it adds a delicious indulgence that many people enjoy. If you prefer a vegetarian version, you can omit the bacon or replace it with a vegetarian bacon substitute.
Onion
Onions add a savory and slightly sweet flavor to the breakfast hash. They also provide a nice crunch when sautéed with the other ingredients. Onions are low in calories and a good source of vitamin C, making them a healthy addition to the dish.
Bell peppers
Bell peppers, whether red, green, or yellow, add a burst of color and sweetness to the Sweet Potato Breakfast Hash. They are also a great source of vitamin C and antioxidants. The combination of bell peppers and sweet potatoes creates a delightful balance of flavors in this dish.
Eggs
Eggs are the final touch to this delicious breakfast hash. They add a protein boost and make the dish a complete breakfast. Whether you like your eggs scrambled, fried, or poached, they will add a rich and creamy texture to the Sweet Potato Breakfast Hash.
Nutritional Benefits of Sweet Potatoes
Fiber
Sweet potatoes are a great source of dietary fiber. Fiber is important for maintaining a healthy digestive system and can help prevent constipation. It also helps to keep you feeling full and satisfied, which can aid in weight management.
Vitamins
Sweet potatoes are loaded with vitamins, particularly vitamin A. Vitamin A is important for maintaining healthy skin, good vision, and a strong immune system. Sweet potatoes are also a good source of vitamin C, which is necessary for collagen production and helps with wound healing.
Antioxidants
Sweet potatoes are rich in antioxidants, which help to protect the body against damage from harmful free radicals. These antioxidants have been linked to a reduced risk of chronic diseases, including heart disease and certain types of cancer. Consuming foods high in antioxidants, such as sweet potatoes, can contribute to overall health and well-being.
Preparation Time
Chopping and dicing
To prepare the Sweet Potato Breakfast Hash, you will need to chop and dice the sweet potatoes, kale, bacon, onion, and bell peppers. This will take approximately 10-15 minutes, depending on your chopping skills.
Cooking time
The cooking time for the Sweet Potato Breakfast Hash will vary depending on how tender you like your vegetables and how well-done you prefer your eggs. On average, it takes about 15-20 minutes to cook the sweet potatoes until they are tender and about 5-6 minutes to cook the eggs until they are done to your liking.
Total time
In total, the Sweet Potato Breakfast Hash should take about 30-40 minutes to prepare and cook. This includes the time for chopping and dicing the ingredients and the cooking time on the stove.
Step-by-Step Instructions
Preheat the skillet
Start by preheating a skillet over medium heat. This will ensure that the pan is hot and ready to cook the ingredients.
Cook the bacon
Once the skillet is hot, add the bacon to the pan and cook until it is crispy. This will take approximately 5-7 minutes, depending on the thickness of the bacon. Remove the cooked bacon from the pan and set it aside.
Sauté the onion and bell peppers
In the same skillet, add the diced onion and bell peppers. Sauté them until they are softened and slightly caramelized, about 3-5 minutes. This will enhance their flavors and add a nice sweetness to the dish.
Add the sweet potatoes
Next, add the diced sweet potatoes to the skillet. Cook them until they are tender and slightly browned, stirring occasionally to ensure even cooking. This will take approximately 10-15 minutes.
Cook until tender
Continue cooking the sweet potato mixture until the sweet potatoes are tender and easily pierced with a fork. This is an important step as it ensures that the sweet potatoes are cooked through and have a nice texture in the final dish.
Add the kale
Once the sweet potatoes are tender, add the chopped kale to the skillet. Stir it in and cook until it is wilted and bright green, about 2-3 minutes. This will add a nice contrast of color and texture to the dish.
Season with spices
At this point, you can season the Sweet Potato Breakfast Hash with spices of your choice. Some popular options include salt, pepper, garlic powder, and paprika. Feel free to customize the seasoning to your taste preferences.
Make wells for the eggs
Using a spoon or spatula, make small wells or indentations in the sweet potato mixture. These will be used to hold the eggs.
Crack the eggs into the wells
Crack the eggs, one at a time, into the wells you made in the sweet potato mixture. Be careful not to break the yolks. If you prefer scrambled eggs, you can whisk the eggs before pouring them into the wells.
Cover and cook until eggs are done
Cover the skillet with a lid and cook until the eggs are done to your liking. This will usually take about 5-6 minutes for slightly runny yolks and 7-8 minutes for fully cooked yolks. Keep in mind that the eggs will continue to cook slightly after the heat is turned off, so it’s best to slightly undercook them if you prefer a runnier yolk.
Make-Ahead and Meal Prepping
Cooking in advance
The Sweet Potato Breakfast Hash can be prepared in advance and refrigerated for easy reheating throughout the week. After cooking the hash completely, allow it to cool and transfer it to an airtight container. It can be refrigerated for up to 4-5 days.
Reheating instructions
To reheat the Sweet Potato Breakfast Hash, simply place a portion in a skillet over medium heat. Cook until it is heated through, stirring occasionally to prevent sticking. Alternatively, you can microwave it on high for 1-2 minutes, or until hot.
Storage recommendations
When storing the Sweet Potato Breakfast Hash, it is important to keep it in an airtight container in the refrigerator. This will help to maintain its freshness and prevent any odors from contaminating the dish. It is also a good idea to label the container with the date it was prepared to ensure that you use it before it spoils.
Customization Options
Vegetarian or vegan variations
If you prefer a vegetarian or vegan version of the Sweet Potato Breakfast Hash, simply omit the bacon or replace it with a vegetarian bacon substitute. You can also skip the eggs or use a vegan egg substitute, such as tofu scramble or chickpea flour scramble. This will allow you to enjoy a delicious and nutritious breakfast while meeting your dietary preferences.
Additional ingredients
The Sweet Potato Breakfast Hash can be customized with additional ingredients to suit your taste preferences. Some popular additions include mushrooms, black beans, corn, or cherry tomatoes. These ingredients will add extra flavor and texture to the dish, making it even more delicious and satisfying.
Spice variations
Feel free to experiment with different spices and seasonings to add extra flavor to the Sweet Potato Breakfast Hash. Some options to consider include cumin, chili powder, smoked paprika, or herb blends like Italian seasoning or Herbes de Provence. The spices you choose will depend on your personal taste preferences and desired flavor profile.
Topping Ideas
Avocado
Sliced or mashed avocado can be a delicious and creamy topping for the Sweet Potato Breakfast Hash. It adds a nice contrast of flavors and textures, as well as additional healthy fats.
Salsa
A spoonful of salsa can add a burst of flavor and acidity to the dish. Whether you prefer mild or spicy, homemade or store-bought, salsa is a versatile topping that complements the flavors of the Sweet Potato Breakfast Hash.
Cheese
Grated cheese, such as cheddar or Monterey Jack, can be sprinkled on top of the Sweet Potato Breakfast Hash. As it melts, it adds a wonderful richness and creaminess to the dish. For a healthier option, you can use reduced-fat cheese or a dairy-free alternative.
Sour cream
A dollop of sour cream can add a tangy and cool element to the Sweet Potato Breakfast Hash. It pairs well with the savory flavors of the hash and adds a smooth and creamy texture.
Cilantro
Chopped fresh cilantro can be sprinkled on top of the Sweet Potato Breakfast Hash for a burst of freshness and a pop of color. It adds a light and herbaceous flavor that complements the other ingredients in the dish.
Alternative Sweet Potato Recipes
Sweet potato toast
Sweet potato toast is a trendy and nutritious alternative to traditional bread toast. Simply slice a sweet potato lengthwise into thin slices and toast them in a toaster or oven until they are tender and slightly crispy. Top the sweet potato “toast” with your favorite spreads, such as avocado, nut butter, or cream cheese, for a delicious and healthy snack or breakfast option.
Sweet potato noodles
Using a spiralizer or a vegetable peeler, you can turn sweet potatoes into long, noodle-like strands. These sweet potato noodles can be used as a nutritious and gluten-free alternative to traditional pasta. They can be sautéed, boiled, or baked and paired with a variety of sauces and toppings for a satisfying meal.
Sweet potato gnocchi
Sweet potato gnocchi is a delicious and comforting dish that combines the rich flavors of sweet potatoes with the pillowy texture of traditional gnocchi. By replacing some or all of the potatoes with sweet potatoes, you can create a vibrant and flavorful twist on this classic Italian dish. Serve the sweet potato gnocchi with your favorite sauce, such as a brown butter sage sauce or a creamy tomato sauce.
Conclusion
The Sweet Potato Breakfast Hash is a versatile and delicious dish that combines the flavors of sweet potatoes, kale, bacon, onion, and bell peppers. Packed with fiber, vitamins, and antioxidants, it is a nutritious breakfast option that can easily be prepared ahead of time for meal prepping. With customizable options for vegetarians, additional ingredients, and spice variations, you can tailor the dish to suit your taste preferences. Topped with eggs for a protein boost and served with options like avocado, salsa, cheese, sour cream, and cilantro, the Sweet Potato Breakfast Hash is a complete and satisfying breakfast. If you’re looking to expand your sweet potato repertoire, you can try other recipes such as sweet potato toast, sweet potato noodles, or sweet potato gnocchi. With its versatility, health benefits, and deliciousness, the Sweet Potato Breakfast Hash is a great addition to any breakfast menu.
