Sweet Potato Breakfast Hash (Easy + Healthy!)
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This spicy sweet potato breakfast hash is packed full of flavor, and makes a great brunch, side dish, or even main meal! Full of veggies and plant protein, this is a one pot meal that’s easy to make.
Sweet Potato Breakfast Hash is such a classic brunch dish, and my version is vegetarian friendly, healthier, and even more flavorful than the traditional version! This hash has a Mexican twist with the added spices. This has become a favorite plant-based breakfast in our house. It’s hearty enough to serve as a main dish, an easy lunch, or a lazy Sunday brunch.
Most breakfast hash recipes are made with meat (typically breakfast sausage or bacon), and use the animal fat to cook the rest of the ingredients – which adds tons of unhealthy fats to the recipe!
These breakfast sweet potatoes stand out from lots of others because it is a well-balanced, tasty, healthy stand-alone meal. Crispy sweet potatoes are tossed with lots of fresh veggies and beans to create a plant-based meal the whole family will love. It’s packed with vitamins, minerals, complex carbs, fiber and protein, and thanks to a variety of spices it’s full of flavor too.
Skillet recipes are one of my favorite ways to prepare a quick meal, and makes for a great breakfast. It’s the perfect way to start the day!
👩🏽🍳 Why This Recipe Works
- Super easy meal
- Tasty recipe
- Savory, healthy breakfast
- Vegetarian, easily made vegan, and gluten free
- Low in calories
- High in protein
- Many different ways to serve
- Great option for meal prep, tastes even better the next day!
- Best sweet potato hash recipe ever!
Latest Recipe Video!
🥘 Ingredients
These simple ingredients can be found at any grocery store!
Sweet Potatoes: When it comes to hash ingredients, potatoes are a classic. But instead of using white potatoes, sweet potatoes have additional vitamins and nutrients such as vitamin B, and C, calcium, iron, magnesium, phosphorous, potassium, and thiamin. Cut them into small pieces (1/2 inch cubes).
Spices: Oregano, kosher salt, cumin, cinnamon, and cayenne pepper. The additional seasoning comes from the adobo sauce. Add delicious flavor with more spices such as black pepper, paprika, chili powder, garlic powder, and onion powder.
Vegetables: You’ll need yellow peppers (different colored peppers like red bell peppers or green bell pepper would work too), diced red onion, and tomatoes.
Black Beans & Pumpkin Seeds: Adds protein to this sweet potato black bean hash making it super filling and satisfying. Be sure to drain and rinse.
📖 Variations
Garnishes: Add creamy avocado, fresh cilantro, fresh parsley, chopped green onions.
Different Veggies: You can use any veggies you like in this dish! Try your favorite root vegetables, brussels sprouts, or a variety of squashes! You can even make a kale sweet potato hash by adding in baby kale and baby spinach to the mix.
Vegan Breakfast Hash: Make a vegan version of this recipe simply by swapping out the regular cheese for vegan cheese, or omitting the cheese altogether!
Add More Protein: For even more protein, add a fried egg or sunny side up egg. You can also add crumbled tofu or tempeh to this vegetarian sweet potato hash.
🔪 Instructions
Heat Pan, Cook Potatoes: Heat a large cast iron skillet over medium-high heat. Add olive oil to the pan; swirl. Add chopped sweet potato, oregano, and 1/2 teaspoon salt. Stir to combine. Cook for 3 minutes, stirring occasionally.
Add Spices: Add cumin, cinnamon, red 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 pan from heat.
Cook Other Veggies: In a separate saucepan, add onion and peppers. Sauté 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 to your sweet potato breakfast skillet.
Serve Breakfast Sweet Potatoes: When serving, top potato mixture with 1 tbsp cheese, 1 tbsp pumpkin seeds, and diced tomato.
❓Recipe FAQs
Can you eat sweet potato skin?
Sweet potato skin is 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 russet potatoes, sweet potatoes (especially garnet yams) do not turn brown or lose texture when exposed to air. After peeling and dicing, keep them in an airtight container in the refrigerator. If you’re not planning to use them for a couple of days, then keep them in cold water and refrigerate.
Is breakfast sweet potato hash healthy?
The answer is: it depends! If you are making your hash with a ton of oil, meat, limited veggies and other high fat, high calorie ingredients, then your dish won’t be super healthy. But thanks to a few easy swaps, this healthy breakfast hash is really good for you! Here’s why:
#1 | Low in Fat and Calories: One serving of this hearty sweet potato hash has only 170 calories and 7 grams of fat.
#2 | High in Vitamins and Minerals: 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, B6, contain antioxidants, and are a good source of calcium, magnesium, and potassium.
#3 | High in Fiber & Good Source of Plant Protein: Both sweet potatoes and black beans are high in fiber which helps with digestion and feeling fuller longer. The black beans & cheese give this dish a protein boost.
#4 | Loaded With Heart Healthy Ingredients: This hash is chock full of vegetables with yellow peppers, onions, tomatoes, and potatoes. These ingredients help lower your risk of heart disease.
What do you serve with crispy sweet potato hash?
This really is a meal in a bowl, but you can always serve it with a side of crusty whole wheat bread, whole wheat garlic rolls, these biscuits without baking powder, sprouted wheat tortillas, chips, or even corn tortillas.
For something on the lighter side serve with a side salad or steamed vegetables. For an extra protein boost, top with an egg, cheese, and pumpkin seeds.
❄️ How To Store
Allow the dish to come to room temperature. Transfer the leftovers to an airtight container. They can be kept in the fridge for 3 to 4 days. Or you can transfer the leftovers to a freezer-safe container and keep in the freezer for 2-3 months.
💭 Expert Tips
- Look for small to medium potatoes, which are sweet and creamy. (The larger ones tend to be starchier.) The skin should be firm, smooth, and even-toned. The deeper the color of the potato, in general, the richer it is in the antioxidant beta-carotene.
- Properly stored, raw sweet potatoes will last for 1 to 2 weeks at normal room temperature. To maximize the shelf life, store them in a cool (45-55° F; warmer than the refrigerator, but colder than normal room temperature) dark area. Under those storage conditions, these potatoes will last about 1 month.
- To make this into a vegan potato hash, simply omit the cheese topping.
- To make this healthy sweet potato hash spicier, add a little more red pepper and adobo sauce; decrease it for a milder dish.
- Before using, scrub sweet potatoes with a Produce Brush while rinsing under cool water. Cut off any bruised parts. For added fiber, leave the skin on. Just like regular potatoes, you can eat the skin.
🍲 More Delicious Sweet Potato Recipes!
- Sweet Potato Curry with Chickpeas
- Skinny Sweet Potato Biscuits
- Black Bean and Sweet Potato Enchiladas
- Low-Calorie Sweet Potato Casserole
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📋 Recipe Card
🎥 Watch How to Make It
Sweet Potato Breakfast Hash
These breakfast sweet potatoes are packed full of flavor, and makes a great brunch, side dish or even main meal! Packed full of veggies and plant protein this is a one pan meal that's easy to make.
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
- Look for small to medium sweet potatoes, which are sweet and creamy. (The larger ones tend to be starchier.) The skin should be firm, smooth, and even-toned. The deeper the color of the potato, in general, the richer it is in the antioxidant beta-carotene.
- Properly stored, raw sweet potatoes will last for 1 to 2 weeks at normal room temperature. To maximize the shelf life of sweet potatoes, store in a cool (45-55° F; warmer than the refrigerator, but colder than normal room temperature) dark area; under those storage conditions, sweet potatoes will last about 1 month.
- To make this dish vegan, simply omit the cheese topping.
- To make this dish spicier, add a little more red pepper and adobo sauce; decrease it for a milder dish.
- Before using, scrub sweet potatoes with a Produce Brush while rinsing under cool water. Cut off any bruised parts.
- For added fiber, leave the skin on. Just like regular potatoes, you can eat the skin.
- Top with cheese and pumpkin seeds.
- Leftovers can be kept in the fridge in an air tight container for 3 to 4 days.
Nutrition
Calories: 181kcal | Carbohydrates: 28g | Protein: 5g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 3mg | Sodium: 726mg | Potassium: 612mg | Fiber: 5g | Sugar: 8g
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! 🙂