Healthy Sweet Potato Breakfast Hash
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.Sweet potato breakfast hash is packed with flavor, and makes a great breakfast, side dish, or main meal! Full of veggies, spices, and plant-based protein, this is a versatile one skillet vegetarian dish that’s easy to make and family friendly too!
Sweet potato breakfast hash is a classic brunch dish, and my recipe is vegetarian-friendly, healthier, and even more flavorful than the traditional version! This hash has a Mexican twist with the added cumin, cinnamon, and adobo sauce. This has become a favorite vegetarian breakfast recipe in our house.
Table of Contents
hide
Most breakfast hash recipes are made with meat, typically sausage or bacon, and use animal fat to cook the rest of the ingredients, which adds lots of unhealthy fats! This healthy breakfast recipe stands out from the others because it is a well-balanced, tasty, healthy stand-alone meal.
Skillet recipes are one of my favorite ways to prepare a quick meal and make a great filling breakfast option. It’s the perfect way to start the day, or serve this delicious vegetarian Mexican recipe for brunch, lunch, or dinner!
👩🏽🍳 Why You’ll Love This Sweet Potato Breakfast Hash
- Plant-Based Goodness: Crispy sweet potatoes are tossed with lots of fresh veggies and beans to create a plant-based meal the whole family will love. This healthy meal is packed with vitamins, minerals, complex carbs, fiber, and protein, and thanks to a variety of spices it’s full of flavor too.
- Super Easy: This sweet potato breakfast hash can be prepared in minutes on the stovetop with just a few easy steps. All the ingredients are commonly found at any grocery store and you probably have all the spices in your cabinet already!
- Vegan Option And Naturally Gluten-Free: This allergen-friendly recipe is perfect for any group or dietary restriction. To make this a dairy-free and vegan sweet potato breakfast hash recipe, serve the cheese on the side.
- Meal Prep Ready: Skillet recipes come together quickly and the combination of vegetables and beans is so satisfying for breakfast, lunches, make-ahead dinners, or any time of day. Make a big batch to have multiple meals prepped ahead of time – which is great for busy mornings!
- Lower-Calorie: This savory breakfast is meatless and is made with olive oil instead of bacon fat, so it’s lower-calorie but still has a good amount of protein from the black beans!
Latest Recipe Video!
🥘 Ingredients
These simple vegetarian breakfast hash ingredients can be found at any grocery store! See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
- Olive Oil: An oil with a high smoke point, like extra virgin olive oil, will help to sear the sweet potatoes and give them a bit of a crispy exterior. A high-quality organic olive oil will have the best flavor.
- Sweet Potatoes: Sweet potatoes have additional vitamins and nutrients such as vitamins B, and C, calcium, iron, magnesium, phosphorus, potassium, and thiamin when compared to regular white potatoes. Cut the sweet potatoes into ½ inch cubes.
- Oregano: Dried oregano adds a sweet herby flavor that blends well with all the vegetable flavors.
- Salt: Enhances the flavors of this healthy breakfast hash. Additional to taste.
- Spices: Garlic, cumin, cinnamon, and cayenne pepper add dimension, earthiness, spice, and flavor.
- Adobo Sauce: This ingredient packs in lots of Mexican-inspired flavors and is made from canned chipotle in adobe, add more to taste if desired.
- Brown Sugar: Balances the heat of the Cayenne pepper and compliments the savory flavor of this dish.
- Yellow Pepper: Colorful and mild yellow peppers are perfect in breakfast dishes, diced.
- Onion: Onion is a hash staple and is always a great combination with bell peppers, white or yellow onion, and diced.
- Black Beans: Add protein to this breakfast sweet potato hash while keeping it vegetarian, drain and rinse with cool water.
- Tomato: Diced tomato gives added texture, nutritional value, and color.
- Toasted Pumpkin Seeds: For topping the cooked hash. Toasted and salted pumpkin seeds add crunch and texture.
- Cheese: Shredded cheddar cheese, Mexican cheese, vegan cheese, or queso fresco for topping this easy sweet potato hash, optional.
🍲 Ingredient Substitutions
- Fresh Herbs: Fresh oregano, basil, or thyme can be used in place of dried oregano and offer lots of flavor. Finely chopped.
- Maple Syrup: Substitute the brown sugar for maple syrup. This sweet potato skillet breakfast will be refined sugar-free and the maple syrup will enhance the breakfast flavor of this dish.
- Spices: Substitute different spices such as paprika, chili powder, or ground cloves in place of the cinnamon, cumin, or cayenne pepper if you prefer.
- Peppers: Any color of bell peppers can be used instead of or in combination with the yellow peppers for this healthy sweet potato breakfast recipe.
🔪 How To Make Sweet Potato Breakfast Hash
Here’s how to make this crispy sweet potato hash recipe:
Heat The Pan And Cook Potatoes: Heat a large cast iron skillet over medium-high heat. Add olive oil to the pan; swirl. Add diced sweet potato, oregano, and 1/2 teaspoon salt. Stir to combine. Cook for 3 minutes, stirring occasionally.
Add Spices: Add the cumin, cinnamon, cayenne pepper, and garlic to the sweet potato mixture; cook for 1 minute. Add 1/2 cup water; cover with a lid, reduce heat, and cook for 5 minutes. Uncover; cook for 2 minutes until the potatoes are fork-tender. Remove the pan from heat.
Cook Onions And Peppers: In a separate saucepan, add onion and peppers. Sauté 5-10 minutes on medium heat until cooked through. Add to potato mixture and cook for another 5 minutes, stirring to combine.
Add Remaining Ingredients & Serve: Add the remaining salt, black beans, adobo sauce, and brown sugar to your sweet potato breakfast skillet and stir to combine. Season with additional salt, black pepper, and adobo sauce if desired. To serve, top the potato mixture with cheese, pumpkin seeds, and diced tomato.
💭 Expert Tips
- Use Smaller Potatoes: Small and medium sweet potatoes are sweet and creamy while larger potatoes are starchier. Look for potatoes that have firm, smooth, and even-toned skin.
- Store Raw Potatoes: To be ready to make this breakfast hash with sweet potatoes on short notice, you can store raw potatoes in a cool, dark area that is 45-55°F for up to a month, or store them at room temperature for 1-2 weeks.
- Scrub Potatoes Well: Before using, scrub sweet potatoes with a produce brush while rinsing under cool water and cut off any bruised parts. For added fiber, leave the skin on.
- Make A One Pot Dish: Just scoop the cooked sweet potatoes out of the skillet and wipe out the skillet before adding in the peppers and onions to make an easy one-dish meal.
- Cook Spices Until Fragrant: Add the spices to the sweet potato mixture, stir well to coat the potatoes, and cook until fragrant, about 1 minute, before adding the water. The heat will enhance the flavor of the spices.
- Get Creative With Leftovers: The flavors of this skillet sweet potato hash deepen over time, so it’s even tastier the next day. Use leftovers as a burrito filling, breakfast scramble, or salad topping over fresh baby spinach.
📖 Variations
There are so many different ways to change up these breakfast sweet potatoes! Here are some of our favorite variations:
- Kale And Spinach Hash: Add baby kale and baby spinach for the last 2-3 minutes of cooking for some additional greens and texture.
- Sweet Potato Egg Hash: For more protein, make the most perfect sweet potato hash with eggs. Add a fried egg, poached eggs, or sunny-side-up eggs to the top of the hash or combine eggs and sweet potatoes and scramble just before serving.
- Extra Plant-Based Protein: Add crumbled tofu or tempeh for a plant-based protein option.
- Seasonal Vegetables: You can use almost any fresh veggies in this dish. Try this recipe with Brussels sprouts, squash, other root vegetables, or anything that’s in season. You can also add in leftover roasted vegetables you may have.
- Mild Spice: For a milder dish, decrease the adobo sauce and decrease or omit the Cayenne pepper. Use ancho chili powder for an added chili taste that is sweet and mild in flavor.
- Extra Garnishes: This sweet potato hash for breakfast is so tasty as it is, but is also delicious with additional toppings or garnishes. Some fun options include diced red onion or red bell pepper, fresh herbs, sliced green onions, sunflower seeds, avocado slices, hot sauce, sour cream, a drizzle of jalapeno simple syrup, or salsa.
🍽 Serving Suggestions
Healthy sweet potato hash is a meal in a bowl, but you can always serve it with a side of crusty whole wheat bread (or gluten free bread for a gf option), whole wheat garlic rolls or these vegan dinner rolls, biscuits without baking powder, sprouted wheat tortillas or almond flour tortillas, air fryer tortilla chips, or corn tortillas.
For something on the lighter side serve with a side salad or steamed vegetables.
🙌 Dietary Adaptations
This sweet potato onion hash is already vegetarian and gluten free! See below for a vegan option.
- Vegan Or Dairy-Free: To make a vegan breakfast hash or a dairy-free hash, use vegan cheese / dairy-free cheese, or omit the cheese.
🫙 Storage Directions
- Storing: Leftovers keep in an airtight container in the refrigerator for up to 4 days. Allow the dish to come to room temperature before storing.
- Freezing: Freeze leftover hash in a freezer-safe container for up to 3 months. Defrost in the refrigerator overnight. The sweet potatoes will soften when frozen.
- Reheating: Reheat this sweet potato black bean breakfast hash in a skillet over medium heat until warmed through. Add a small amount of olive oil to the skillet if desired.
❓Recipe FAQs
Can you eat sweet potato skin?
Sweet potato skins are perfectly edible. In fact, it’s extremely high in nutrients. When making this hash, I generally leave the skin on which saves an extra step and provides extra nutrients. If you choose to leave the skin on, be sure to scrub the potato well and remove any brown spots.
Can you dice sweet potatoes ahead of time?
Yes, you can dice and peel sweet potatoes ahead of time. Unlike regular potatoes / russet potatoes, sweet potatoes, especially garnet yams, do not turn brown or lose texture when exposed to air. After dicing, keep the potatoes in an airtight container in the refrigerator overnight. To refrigerate potatoes for up to 3 days, add cold water to the container.
Is sweet potato good for morning breakfast?
Sweet potato hash is a filling breakfast option and vegetarian hash is lower in calories and fat than most hashes made with breakfast sausage or bacon. Sweet potatoes are high in fiber and the addition of black beans adds protein to help give sustained energy all morning. Sweet potatoes are a healthier alternative to white potatoes because they are packed with vitamins and nutrients. They are high in vitamins A and C, and B6, contain antioxidants, and are a good source of calcium, magnesium, and potassium.
What is the healthiest way to eat sweet potatoes?
Combining sweet potatoes with other vegetables and limiting the amount of added fat is one of the healthiest ways to eat sweet potatoes. Roasting sweet potatoes or adding them to a breakfast hash (like in this recipe) is a great way to enjoy sweet potatoes. This dish is low in fat and calories, high in vitamins, minerals, and fiber, and a good source of plant protein.
🍠 More Delicious Sweet Potato Recipes!
- Sweet Potato Curry
- Black Bean And Sweet Potato Enchiladas
- Pumpkin And Sweet Potato Soup
- Spicy Sweet Potato Soup
- Sweet Potato Cauliflower Curry
- Air Fried Sweet Potato Fries
- Sweet Potato Dahl
Want to Save This Recipe?
Enter your email & I’ll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from The Picky Eater.
Love this plant based breakfast recipe? Please leave a 5-star rating 🌟 in the recipe below and/or a review in the comments section further down the page!
You can also FOLLOW ME on FACEBOOK, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food, and if you have any questions, I’m here to help!
📋 Recipe Card
🎥 Watch How to Make It
Healthy Sweet Potato Breakfast Hash
Sweet potato breakfast hash is packed with flavor, and makes a great breakfast, side dish, or main meal! Full of veggies, spices, and plant-based protein, this is a versatile one skillet vegetarian dish that’s easy to make and family friendly too!
Servings: 6
Calories: 181kcal
Ingredients
- 1 tbsp olive oil
- 3 cups diced sweet potato
- 4 tsp dried oregano or 2 tbsp fresh chopped oregano
- 1 tsp salt more to taste
- 10 garlic cloves minced
- 1½ tsp cumin
- 1½ tsp ground cinnamon
- ¼ tsp cayenne pepper adjust to taste (use less if you don't like things too spicy)
- ½ tbsp adobo sauce from canned chipotles in adobe- more to taste
- 1 tbsp brown sugar
- 3 yellow peppers diced
- 1½ onions diced
- 2 15oz cans black beans
- 3 tomatoes diced
- toasted salted pumpkin seeds for topping
- Mexican shredded cheese or queso fresco optional, for topping. Use vegan cheese for a vegan version.
Instructions
- Heat a large skillet over medium-high heat. Add oil to pan; swirl.
- Add potato, oregano, and ½ teaspoon salt; cook 3 minutes, stirring occasionally.
- Add cumin, cinnamon, red pepper, and garlic; cook 1 minute.
- Add ½ cup water; cover, reduce heat, and cook 5 minutes.
- Uncover; cook 2 minutes.
- Remove pan from heat.In a separate saucepan, add onion and peppers. Saute 5-10 minutes on medium heat until cooked through.
- Add to potato mixture and cook another 5 minutes, stirring to combine.
- Add remaining salt, black beans, adobo sauce and brown sugar.
- When serving, top potato mixture with 1 tbsp cheese, 1 tbsp pumpkin seeds and diced tomato.
Notes
Storage Directions
- Storing: Leftovers keep in an airtight container in the refrigerator for up to 4 days. Allow the dish to come to room temperature before storing.
- Freezing: Freeze leftover hash in a freezer-safe container for up to 3 months. Defrost in the refrigerator overnight. The sweet potatoes will soften when frozen.
- Reheating: Reheat the dish in a skillet over medium heat until warmed through. Add a small amount of olive oil to the skillet if desired.
- Vegan: To make a vegan breakfast hash, use vegan cheese or omit the cheese.
- Dairy-Free: To make dairy-free hash, use dairy-free cheese or omit the cheese.
- Use small and medium sweet potatoes for a sweet and creamy texture. Larger potatoes are starchier. Look for potatoes that have firm, smooth, and even-toned skin.
- Store raw potatoes in a cool, dark area that is 45-55°F for up to a month, or store them at room temperature for 1-2 weeks.
- Before dicing, scrub sweet potatoes with a produce brush while rinsing under cool water and cut off any bruised parts. For added fiber, leave the skin on.
- Add the spices to the sweet potato mixture, stir well to coat the potatoes, and cook until fragrant, about 1 minute, before adding the water. The heat will enhance the flavor of the spices.
- The flavors of this hash deepen over time, so it’s even tastier the next day. Use leftovers as a burrito filling, breakfast scramble, or salad topping over fresh baby spinach.
Nutrition
Calories: 181kcal | Carbohydrates: 28g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 726mg | Potassium: 612mg | Fiber: 5g | Sugar: 8g
I looooove sweet potato hash. This one was so delicious and full of awesome ingredients! Tons of flavor!
Yay! So happy to hear that Justine, thanks for letting me know!
I think I just found my new favorite breakfast recipe! This Spicy Sweet Potato Hash is so good and healthy, so easy to cook too! I just love one pan recipes, will definitely make this tomorrow morning!
Thanks so much Kim! 🙂
Enjoyed this for breakfast this morning and started my day off right! Turned out light yet hearty, and hands down delicious!
Awesome, so happy to hear that Sara!
I love all the flavors and textures in this vegetarian hash. It’s perfect for any meal of the day.
Yes!! It’s so versatile and works for breakfast lunch or dinner!
I had this hash for breakfast this morning and it was incredible! The perfect fall breakfast!
Yay!! So happy to hear that Tayler!
Oh wow, this is one of the best hash recipes that I’ve seen. It looks absolutely stunning!
Woohoo!! I can’t wait for you to try this dish Mahy!
This is such a tasty and filling breakfast and the spices are perfect. Thanks for the recipe.
Yay!! Thanks Amanda!
I’ve been loving breakfast hash recently too. Not tried it with sweet potato yet though. Thanks for the inspiration.
I’m sure you will love this recipe when you try it!
This is really a full meal, delicious and easy to prepare for a busy mom, thanks!
Aw yay! I’m so happy to hear that Natalie!
Thanks for sharing such a interesting recipe.keep posting.all the best
Thanks!! Enjoy!
This spicy sweet potato breakfast hash looks so yummy! We love sweet potatoes and cook with them at least once a week so I’m sure this would be a hit at our house!
Awesome!! I can’t wait for you and your family to try this recipe Chelsey! You’ll have to let me know how it turns out! 🙂
This was so delicious for breakfast, and it’s great that this is healthy too. And if there’s any leftover, simply stuff some flatbread to make delicious sandwich. 🙂
Love the idea of using the leftovers as a filling for a sandwich!! That sounds delicious!
I love finding brunch recipes like this one! We love breakfast around my home but some of my kiddos enjoy meat free recipes so they will be excited to try this one out!
This is the perfect veggie friendly brunch dish!! It’s super hearty too so even meat eaters will love it! 🙂
This flavorful sweet potato breakfast hash sounds amazingly delicious! Will be making it for breakfast this weekend. Thanks for sharing!
Awesome!! I’m sure you will love this recipe Irina!
There is loads of flavor in this recipe! Cinnamon and sweet potato is a favorite of mine, so I know this will come out great!
Totally!! All of the spices make it super flavorful! 🙂