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    You are here: Home » Meal Type » Breakfast » Sweet Potato Hash

    Sweet Potato Hash

    January 14, 2020 By Danielle Esposti 11 Comments

    May contain affiliate links.See our Privacy Policy and disclosure.

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    Pinterest image for a vegan and whole30 sweet potato hash recipe.
    Pinterest image for a vegan and whole30 sweet potato hash recipe.
    Pinterest collage for vegan and whole30 sweet potato hash recipe.
    Pinterest collage for a vegan sweet potato hash recipe.
    Pinterest image for a vegan and whole30 sweet potato hash recipe.

    Sweet Potato Hash is the perfect recipe for breakfast meal prep. Naturally paleo, Whole30 and vegan, it’s loaded with good carbs and healthy plant based vitamins and minerals. This one pan recipe takes less than 30 minutes and reheats like a boss – it will quickly become a make-ahead staple for busy weekdays. Serve with avocado, a fried egg, and/or Whole30 breakfast sausage.

    From overhead, whole30 breakfast plate with sweet potato hash, sausage, and a fried egg.
    Jump to:
    • Sweet Potato Breakfast Hash Ingredients
    • How to Make Sweet Potato Hash
    • Best Tips for Making this Recipe Perfectly
    • What to Serve with Sweet Potato Hash
    • More Nutritious Sweet Potato Recipes
    • Recipe

    There are two things that bring me utter joy at the crack of each work day:  a steaming cup of coffee, and a warm breakfast that will fuel me through lunch. Smiles and snuggles from non-bickering kids are a close third. But since that non-bickering bit is the unicorn of school mornings, coffee and breakfast are the leaders of the pack in our house.

    The coffee is easy. The hot and nutritious breakfast? Well that’s a drag on a Tuesday (or a Monday, and definitely on Friday!). Which is why I meal prep.

    And specifically why I meal prep nutrient-dense recipes like this Sweet Potato Hash. It’s ready in under thirty minutes, so it totally doesn’t feel like a chore on Sunday night. It’s also chock full of eat-the-rainbow vegetables, reheats like a boss, and keeps my belly and brain happy until the clock ticks lunch. Aaaaaand, sold.

    Side view, whole30 sweet potato hash in a saute pan.

    Sweet Potato Breakfast Hash Ingredients

    Sweet Potatoes:  with fiber, Vitamin C, potassium and lots of good carbs, these guys are nutritional gold – like, literally. Keep the skins on because they’re delicious.

    Onions and Garlic:  ah, alliums. Lots of flavor, and punch of vitamins too. White, sweet, or red onions all work here.

    Bell Peppers:  more Vitamin C, whee! Especially useful during cold and flu season. Use one yellow and one red (different colors = different vitamins and minerals) and because a trio of colors is so visually appealing. Look at you, eating that plant based rainbow!

    Salt, Pepper and Parsley:  season to your preference. Go big on the parsley, because more green is always an excellent idea.

    The ingredients for sweet potato hash chopped and displayed on a cutting board.

    How to Make Sweet Potato Hash

    Sweet potato hash is a classic – wholesome, budget-friendly ingredients loaded with good-for-you vitamins and minerals in a tidy and delicious package. It’s no wonder there’s a permanent place for it in our breakfast rotation year round. Many recipes call for roasting the sweet potatoes separately, and while that results in delicious flavor, I can’t be bothered with washing yet another pan. This one-pan method for sweet potato hash results in perfect pan roasted potatoes in just a fraction of the time.

    A collage showing how to microwave then pan saute diced sweet potatoes.
    • Dice the sweet potatoes into 1″ cubes, then place into a microwave safe container along with one cup of water. Microwave for three minutes – enough to barely soften the sweet potatoes. The goal is to give the sweet potatoes a head start in order to (1) reduce cooking time and (2) create sautéed sweet potatoes that are cooked thoroughly on the inside without burning the outsides.
    • Grab a 12″ skillet (both non-stick and cast iron work well) – the skillet size here is important to achieve the right sear on the vegetables in the following steps. A smaller skillet will steam, not sautee, the vegetables – sautéing in a larger skillet creates a nice char on the vegetables and results in deeper flavor.
    • Heat cooking fat of choice in the skillet over medium high heat. Drain the sweet potatoes, then give them a good shake in the strainer to release as much moisture as possible.
    • Add the sweet potatoes to the skillet, toss to coat in the cooking fat, then saute 5-6 minutes, until edges are just starting to brown.
    Step by step photos showing how to make a sweet potato hash recipe.
    • Add diced onion and minced garlic. Saute 3 minutes, stirring frequently, until the onions start to soften.
    • Add diced bell peppers. Saute 3-4 minutes further, stirring frequently. By now, the onions should be completely transparent, the sweet potatoes should be cooked through, and the bell peppers will be soft, but still have a nice bite to them.
    Sweet potato hash in a pan being seasoned with salt and chopped parsley.
    • Season with salt and pepper to taste – I like a teaspoon of sea salt and 5-6 rounds of fresh cracked pepper.
    • Top with fresh chopped parsley for an earthy punch and some green goodness.
    From overhead, sweet potato hash with peppers in a pan.

    Best Tips for Making this Recipe Perfectly

    • Dice the vegetables in roughly equal sizes of about 1″ each – you’ll get a little bit of everything in every bite!
    • Microwave the sweet potatoes to give them a head start and help with even cooking. The finished sautéed potatoes will be tender on the inside with a golden brown exterior.
    • Use a 12″ skillet to ensure the vegetables saute properly. A smaller skillet will crowd the vegetables.
    • If you prefer softer bell peppers, cook the onions and garlic for just 1 minute, then add the peppers and cook with the onions for 6-7 minutes total.
    • Sweet potato hash is terrific for meal prep – simply reheat in the microwave for 30 seconds, then serve with desired toppings.

    What to Serve with Sweet Potato Hash

    • As a breakfast option, I like to top sweet potato hash with a fried egg and serve with avocado and Whole30 Breakfast Sausage. For a vegan option, serve over a bed of baby spinach leaves with diced avocado.
    • It’s not just for breakfast! For lunch or dinner, pair it with Rosemary Steak, or use it as the base of my Black Bean Buddha Bowls.

    More Nutritious Sweet Potato Recipes

    • Ground Beef Taco Stuffed Sweet Potatoes
    • Steak Bites with Sweet Potatoes and Peppers
    • Roasted Sweet Potato Salad
    • Black Bean Buddha Bowls with Sweet Potatoes and Quinoa
    Side view, whole30 breakfast plate with sweet potato hash, sausage, and a fried egg.

    Did you make this Sweet Potato Hash? I’d love to know how it turned out! Leave a comment and a rating below.

    While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.

    Recipe

    Sautéed sweet potato breakfast hash in a skillet with a wooden spoon.

    25-Minute Sweet Potato Hash (One Pan!)

    5 from 3 votes
    Author: Danielle Esposti
    Print Recipe Rate this Recipe Pin Recipe
    One-pan Sweet Potato Hash is a healthy – and flexible – spin on classic breakfast hash. Loaded with wholesome, budget-friendly ingredients, it's naturally paleo, Whole30 and vegan with lots of adaptability for add-in proteins. Use our par-boil method for perfect "roasted" sweet potatoes in just a fraction of the time.  
    Prep Time: 10 mins
    Cook Time: 15 mins
    Total Time: 25 mins
    Servings : 4
    Calories: 189

    Recommended Equipment

    • 12″ Skillet
    • 12″ Cast Iron Skillet
    • Wood Spoon
    • Medium Mixing Bowl

    Ingredients

    • 1 lb sweet potatoes, (about 2 medium); diced to ½"
    • 2 tbsp avocado oil, or olive oil
    • ½ sweet onion, diced to ½"
    • 2 cloves garlic, minced
    • 1 red bell pepper, diced to ½"
    • 1 yellow bell pepper, diced to ½"
    • ½ tsp sea or kosher salt, more to taste
    • ¼ tsp cracked black pepper, more to taste
    • 2 tbsp chopped fresh parsley

    Instructions

    • Combine diced sweet potatoes and one cup water in a microwave safe bowl. Microwave 3 minutes. Drain in a colander, and shake to release residual water droplets.
    • Heat oil in a 12” skillet over medium high heat until shimmering. Add sweet potatoes, toss to coat in the fat, then spread into a single layer. Saute 5-6 minutes, stirring every 1-2 minutes, until the edges start to brown.
    • Add onions and garlic. Saute 3 minutes, stirring frequently.
    • Add bell pepper. Saute 3-4 minutes more, stirring frequently, until bell peppers are softened but still retain a bite. Sweet potatoes should now be cooked through and onions should be translucent.
    • Season with salt, pepper, and parsley. Serve immediately, or transfer to a sealed container and store in the fridge for up to 5 days. Leftovers can be reheated in the microwave for 30 seconds, or reheated in a hot skillet for 2-3 minutes.

    Nutrition Information

    Calories: 189kcal (9%), Carbohydrates: 30g (10%), Protein: 3g (6%), Fat: 7g (11%), Saturated Fat: 1g (5%), Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 361mg (15%), Potassium: 587mg (17%), Fiber: 5g (20%), Sugar: 6g (7%), Vitamin A: 855% (855%), Vitamin C: 187% (187%), Calcium: 40% (40%), Iron: 2% (2%)
    Did you make this recipe?Mention @oursaltykitchen or tag #oursaltykitchen!
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    Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

    11 Comments
    Filed Under: 30 Minute Meals, Breakfast, Gluten Free, Grain Free, Paleo, Side Dishes, Vegan, Vegetarian, Whole30 Recipes

    Reader Interactions

    Comments

    1. Kayley

      January 12, 2021 at 10:44 am

      5 stars
      Thanks for the great recipe, my kids loved it!! Would making this recipe with white sweet potatoes instead of orange affect the recipe? Thanks again!

      Reply
    2. Elizabeth

      March 01, 2021 at 7:54 pm

      5 stars
      Holy cow I ate the entire skillet all by myself. I figured I’d have leftovers for work the next day and that was not the case. It was tasty, filling and super easy to whip up in one pan. I did not microwave the sweet potato chunks before sauteing and everything turned out perfect! Thank you so much for sharing this recipe. Now I am off to find out how I can get you to harass my inbox with more deliciousness ;o)

      Reply
    3. Elizabeth

      October 23, 2021 at 12:53 pm

      5 stars
      Delicious and easy, a winning combination. I had a large can of yams that I wanted to use up. Needless to say, they were mushier than if I’d used fresh sweet potatoes but it was still delicious (if not as pretty as it would have been with fresh potatoes). I served it with eggs on top and it was a filling vegetarian meal.

      Reply

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