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.
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.
Eat the Rainbow: 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.
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.
- 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.
- 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.
- 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.
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
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Sweet Potato Hash
Print Recipe Rate This RecipeRecommended Equipment
- Medium Mixing Bowl
Ingredients
- 1 lb sweet potatoes, (about 2 medium); diced to 1/2"
- 2 tbsp avocado oil, or olive oil
- 1/2 sweet onion, diced to 1/2"
- 2 cloves garlic, minced
- 1 red bell pepper, diced to 1/2"
- 1 yellow bell pepper, diced to 1/2"
- 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.
[…] for our family is that we eat way more vegetables than meat on a Whole30 – dinner salads, breakfast veggie hash, and soups packed with plant-based goodies keep our tummies full and our brain tuned up in a way […]