Introduction
Sweet Potato Hash is a vibrant, healthy, and utterly satisfying dish that brings together the natural sweetness of sweet potatoes with savory and flavorful add-ins like onions, bell peppers, and your choice of protein. This versatile recipe is a breakfast staple that doubles as an impressive brunch option or even a light dinner. Its rich colors, bold flavors, and crispy texture make it a crowd-pleaser for all occasions. Plus, it’s naturally gluten-free and easy to modify for vegan, vegetarian, or paleo diets, making it suitable for almost any dietary preference.
Whether you’re looking to create a hearty meal from scratch or repurpose leftover ingredients, sweet potato hash is an easy one-pan wonder that comes together quickly. It’s perfect for meal prep or serving fresh and hot from the skillet, and the potential combinations of ingredients are virtually endless. Add eggs for extra protein, toss in some sausage for a savory twist, or spice it up with smoked paprika or chili flakes. Once you master the basics of this recipe, you’ll see how easy it is to adapt to whatever ingredients you have on hand.
Let’s dive into the full recipe, which highlights simple preparation techniques while ensuring bold, robust flavor in every bite!
Brief Description
This Sweet Potato Hash recipe is a flavorful and nutrient-packed dish featuring crispy diced sweet potatoes sautéed with bell peppers, onions, and optional protein add-ins like sausage, bacon, or tofu. The balance of caramelized sweetness from the potatoes and savory notes from the vegetables and seasonings creates a mouthwatering dish that satisfies any craving. It’s a breeze to prepare, requiring just one skillet and 30 minutes of your time. The dish is endlessly adaptable—you can add eggs, leafy greens, or herbs for a personal touch.
Key Appeal: The ease of preparation makes this a weekday favorite, while its versatility allows you to get creative by mixing and matching ingredients. Whether you’re preparing it for brunch with friends, a cozy solo breakfast, or as a side dish for dinner, Sweet Potato Hash is sure to shine.
Why This Recipe Is a Winner
What makes this recipe special is its simplicity combined with big, bold flavors. The caramelized sweetness of the sweet potatoes is enhanced by the savory, slightly smoky taste of sautéed onions and bell peppers. Adding optional ingredients like eggs or sausage elevates the hash into a complete meal that’s both nutritious and filling. It’s also far superior to pre-packaged or frozen breakfast items—you get full control of the freshness, seasoning, and texture.
This recipe is particularly great for meal prep; it reheats beautifully and can be served in many creative ways. Whether you’re serving it for a weekend brunch or turning it into a base for a breakfast bowl, Sweet Potato Hash is a dish you’ll keep returning to. It’s a winner for its adaptability, minimal cleanup, and undeniable deliciousness.
Personal Connection
The first time I made sweet potato hash, it was for a weekend brunch with my family. I wanted something hearty yet healthy, and this dish hit all the right notes. The bright colors of the sweet potatoes and peppers made the table look inviting, and everyone loved how each bite was packed with flavor. Now, it’s my go-to recipe for busy mornings or when I need to clean out the fridge—it never disappoints!
Ingredients
- Sweet Potatoes (2 large, diced): The star ingredient, offering natural sweetness and crisp texture.
- Onion (1 medium, diced): Adds a savory depth of flavor.
- Bell Peppers (2, diced): Provide crunch and color. Use red, yellow, or green for variety.
- Garlic (2 cloves, minced): Enhances the overall flavor with aromatic notes.
- Olive Oil (2 tbsp): Ensures the hash doesn’t stick and adds richness.
- Salt and Pepper (to taste): Simple yet essential seasoning.
- Smoked Paprika (1 tsp): Adds a smoky, slightly spicy element.
- Optional Add-Ins: Eggs, sausage, bacon, tofu, spinach, or avocado.
Variations: Swap sweet potatoes for regular potatoes or mix the two. Use ground turkey or shredded chicken for added protein.
Preparation Tips
Step-by-Step Instructions:
- Prep the Ingredients: Dice the sweet potatoes into small cubes for faster cooking. Chop the onion, bell peppers, and mince the garlic.
- Pre-Cook the Sweet Potatoes: In a microwave-safe dish, microwave the diced sweet potatoes for 3–4 minutes. This speeds up the cooking process and ensures they’re tender inside.
- Sauté the Veggies: Heat olive oil in a large skillet over medium heat. Add the onions and garlic, sautéing until fragrant (about 2 minutes).
- Cook the Sweet Potatoes: Add the pre-cooked sweet potatoes to the skillet. Stir frequently to get an even crisp on all sides (about 7–10 minutes).
- Add Bell Peppers and Seasoning: Toss in the diced bell peppers, smoked paprika, salt, and pepper. Cook for another 5 minutes until the peppers are tender but still crisp.
- Incorporate Add-Ins (Optional): If adding sausage or bacon, cook it in the skillet before adding the vegetables. If adding eggs, make small wells in the hash and crack eggs directly into the skillet. Cover with a lid to cook the eggs to your liking.
- Serve and Enjoy: Garnish with fresh herbs like parsley or cilantro for a pop of freshness. Serve hot and enjoy!
Key Techniques for Best Results:
- Dice the sweet potatoes evenly for consistent cooking.
- Avoid overcrowding the skillet to achieve maximum crispness.
- Add fresh herbs or a squeeze of lime juice for a bright finishing touch.
Serving Suggestions
- Serve as a hearty breakfast or brunch dish with avocado slices and toast.
- Use as a base for breakfast burritos or bowls.
- Pair it with a fresh green salad for a light dinner.
- Top with cheese, sour cream, or hot sauce for extra indulgence.
Helpful Tips
- Use leftover roasted sweet potatoes for a quicker version.
- For a crispy hash, avoid stirring too often—let the sweet potatoes sit undisturbed for a few minutes.
- Pre-cook protein add-ins like sausage separately to avoid overcrowding the skillet.
- For extra flavor, try using a cast-iron skillet.
Substitutions and Variations
- Vegetarian: Skip meat and add chickpeas or tofu for plant-based protein.
- Vegan: Use olive oil and replace eggs with avocado or a sprinkle of nutritional yeast.
- Spicy: Add chili flakes or sriracha.
- Low-Carb: Use diced turnips or cauliflower instead of sweet potatoes.
Frequently Asked Questions
- Can I use frozen sweet potatoes?
Yes, just thaw and pat them dry before using to avoid excess moisture. - How do I store leftovers?
Store in an airtight container in the fridge for up to 4 days. - Can I freeze Sweet Potato Hash?
Yes, freeze in portions for up to 3 months. Reheat in a skillet for best results. - What proteins work well?
Sausage, bacon, ground turkey, or tofu are great options. - Can I add leafy greens?
Absolutely! Spinach or kale can be added in the last 2 minutes of cooking. - How do I make this for a crowd?
Use a sheet pan to roast the ingredients in the oven at 425°F for 20–25 minutes. - Do I have to pre-cook the sweet potatoes?
It’s optional but speeds up cooking and ensures tenderness. - What herbs pair well?
Fresh parsley, cilantro, or thyme complement the dish beautifully. - Can I use regular potatoes instead?
Yes, but the cooking time may be slightly longer. - Is this dish gluten-free?
Yes, all ingredients are naturally gluten-free.
Ideas for Repurposing Leftovers
- Turn the hash into breakfast burritos by wrapping it in tortillas with scrambled eggs and cheese.
- Add it to a salad bowl with greens, avocado, and a drizzle of vinaigrette.
- Use as a topping for baked sweet potatoes for a double-sweet potato delight.
Related Recipes
- Avocado Toast with Egg
- Classic Breakfast Burrito
- Crispy Potato Hash BrownsPrint
Sweet Potato Hash Recipe – Healthy One-Skillet Meal
Description
This Sweet Potato Hash recipe is a flavorful and nutrient-packed dish featuring crispy diced sweet potatoes sautéed with bell peppers, onions, and optional protein add-ins like sausage, bacon, or tofu. The balance of caramelized sweetness from the potatoes and savory notes from the vegetables and seasonings creates a mouthwatering dish that satisfies any craving. It’s a breeze to prepare, requiring just one skillet and 30 minutes of your time. The dish is endlessly adaptable—you can add eggs, leafy greens, or herbs for a personal touch.
Ingredients
- Sweet Potatoes (2 large, diced): The star ingredient, offering natural sweetness and crisp texture.
- Onion (1 medium, diced): Adds a savory depth of flavor.
- Bell Peppers (2, diced): Provide crunch and color. Use red, yellow, or green for variety.
- Garlic (2 cloves, minced): Enhances the overall flavor with aromatic notes.
- Olive Oil (2 tbsp): Ensures the hash doesn’t stick and adds richness.
- Salt and Pepper (to taste): Simple yet essential seasoning.
- Smoked Paprika (1 tsp): Adds a smoky, slightly spicy element.
- Optional Add-Ins: Eggs, sausage, bacon, tofu, spinach, or avocado.
Instructions
Step-by-Step Instructions:
- Prep the Ingredients: Dice the sweet potatoes into small cubes for faster cooking. Chop the onion, bell peppers, and mince the garlic.
- Pre-Cook the Sweet Potatoes: In a microwave-safe dish, microwave the diced sweet potatoes for 3–4 minutes. This speeds up the cooking process and ensures they’re tender inside.
- Sauté the Veggies: Heat olive oil in a large skillet over medium heat. Add the onions and garlic, sautéing until fragrant (about 2 minutes).
- Cook the Sweet Potatoes: Add the pre-cooked sweet potatoes to the skillet. Stir frequently to get an even crisp on all sides (about 7–10 minutes).
- Add Bell Peppers and Seasoning: Toss in the diced bell peppers, smoked paprika, salt, and pepper. Cook for another 5 minutes until the peppers are tender but still crisp.
- Incorporate Add-Ins (Optional): If adding sausage or bacon, cook it in the skillet before adding the vegetables. If adding eggs, make small wells in the hash and crack eggs directly into the skillet. Cover with a lid to cook the eggs to your liking.
- Serve and Enjoy: Garnish with fresh herbs like parsley or cilantro for a pop of freshness. Serve hot and enjoy!
Key Techniques for Best Results:
-
- Dice the sweet potatoes evenly for consistent cooking.
- Avoid overcrowding the skillet to achieve maximum crispness.
- Add fresh herbs or a squeeze of lime juice for a bright finishing touch.
Notes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Breakfast, Brunch
- Method: Sautéing
- Cuisine: American
- Diet: Gluten-Free, Vegetarian Options
- Keywords: Sweet Potato Hash, Breakfast Hash, Healthy Brunch, One-Skillet Meal
Nutrition (Per Serving):
- Serving Size: 1 cup
- Calories: 210
- Sugar: 5g
- Sodium: 320mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7.5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 4g
- Cholesterol: 0mg
Related posts:
Crab Cake Egg Rolls Recipe – Crispy and Flavorful
Crab Rangoon Pizza:
Pepperoni Pizza Crescent Rolls Recipe – Quick & Easy Snack
Mashed Cauliflower Potatoes Recipe | Low-Carb Comfort Food
Chili Cheese Fries Recipe – Ultimate Comfort Food
Horseradish Mashed Potatoes – Creamy & Flavorful Side Dish
Cheesy Garlic Chicken Wraps – Easy & Delicious Recipe
African Chicken Peanut Stew: A Hearty West African Comfort Dish 6 Easy Step !