Sautéed Sweet Potato Breakfast Hash

This Sweet Potato Skillet is the ultimate breakfast comfort food, combining the natural sweetness of roasted sweet potatoes with savory bell peppers, onions, and perfectly cooked eggs.

The earthy flavors of the sweet potatoes paired with the richness of the eggs create a delicious and nutritious meal that’s perfect for any time of the day. Plus, it’s quick, easy, and customizable based on what you have on hand, making it an ideal dish for busy mornings or a cozy brunch gathering.

Full Recipe:

• 2 large sweet potatoes, peeled and diced

• 1 tablespoon olive oil

• 1/2 onion, diced

• 1 red bell pepper, diced

• 2 cloves garlic, minced

• 1 teaspoon smoked paprika

• Salt and pepper to taste

• 4 large eggs

• Fresh parsley, chopped (for garnish)

Directions:

1. Heat olive oil in a large skillet over medium heat. Add diced sweet potatoes and cook, stirring occasionally, for 10-12 minutes until softened.

2. Add the onion, bell pepper, and garlic to the skillet. Cook for an additional 5 minutes, or until the vegetables are tender.

3. Season the mixture with smoked paprika, salt, and pepper, and stir to combine.

4. Create four small wells in the vegetable mixture and crack an egg into each well. Cover the skillet and cook for 5-7 minutes, or until the eggs are cooked to your liking.

5. Remove from heat, garnish with fresh parsley, and serve hot.

Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes
Kcal: 310 kcal | Servings: 4 servings

History and Origin

Sweet potatoes have been a staple in many cultures for thousands of years. Native to Central and South America, they were first cultivated by Indigenous peoples long before the arrival of European settlers. The orange-fleshed variety we commonly eat today was introduced to the rest of the world through the Columbian exchange, spreading to Europe, Africa, and eventually Asia. In fact, sweet potatoes were among the first crops introduced to the United States by early European colonists.

In terms of the skillet breakfast format, this is a modern invention that brings together several culinary traditions. Sautéed vegetables and eggs are common in many breakfast dishes around the world, from the Mediterranean’s shakshuka to the classic American breakfast hash. The combination of sweet potatoes with eggs in a skillet is a natural fusion of global influences, designed for the busy, health-conscious cook looking to prepare a hearty yet quick meal.

This dish doesn’t have a specific cultural origin but rather combines elements from different food traditions, making it a fusion of flavors. It could be seen as a twist on the traditional hash, but with the sweet, earthy flavor of sweet potatoes taking center stage.

Variations and Adaptations

While this Sweet Potato Skillet recipe is fantastic on its own, there are plenty of ways to adapt and modify it according to regional flavors or dietary preferences. In many parts of the world, eggs and potatoes are combined in various ways, and this dish can be tailored to suit both vegan and non-vegan diets.

1. Vegan Adaptation: For a vegan version, simply replace the eggs with a tofu scramble or chickpea flour “eggs.” Both are great substitutes that offer protein and texture. You could also add a dollop of guacamole for richness.

2. Southwestern Twist: If you love bold, spicy flavors, add some jalapeños, chili powder, and black beans for a Southwestern-inspired variation. A sprinkle of cilantro and a squeeze of lime juice will elevate the dish even further.

3. Mediterranean-Inspired: Swap the regular veggies for Mediterranean options like spinach, olives, and feta cheese. A drizzle of olive oil and a sprinkle of oregano will add a lovely Greek flair.

4. Meat Lover’s Skillet: For those who enjoy meat, adding cooked sausage, bacon, or chorizo can enhance the richness and savory profile of the dish. The smoky flavor of chorizo pairs particularly well with sweet potatoes.

5. Sweet Addition: Some might enjoy adding a hint of sweetness with ingredients like caramelized onions or a drizzle of maple syrup. A touch of cinnamon or nutmeg will bring a cozy, autumnal vibe to the dish.

These variations make this recipe highly versatile, giving you endless possibilities for creativity based on what you have in your pantry or your personal taste preferences.

Nutritional Information

This Sweet Potato Skillet is not only tasty but also nutritionally balanced, making it a perfect choice for a wholesome meal.

Macronutrients:

• Carbohydrates: Sweet potatoes are an excellent source of complex carbohydrates, which provide long-lasting energy. They are rich in dietary fiber, which aids in digestion and promotes gut health.

• Protein: Eggs contribute a high-quality source of protein that helps repair tissues and build muscle. A serving of this dish provides about 6 grams of protein from eggs alone.

• Fats: The olive oil used for cooking provides heart-healthy monounsaturated fats, and the dish can be further enhanced by adding avocado or nuts for additional healthy fats.

Micronutrients:

• Vitamin A: Sweet potatoes are a powerhouse of beta-carotene, which the body converts to vitamin A. This is essential for eye health, immune function, and skin health.

• Vitamin C: The bell peppers and parsley add a dose of vitamin C, which is important for collagen production, skin health, and immune function.

• Potassium: Sweet potatoes are high in potassium, which is crucial for maintaining healthy blood pressure levels and supporting muscle function.

• Iron: The eggs provide a good source of iron, which helps transport oxygen throughout the body.

Kcal Breakdown:
A single serving of Sweet Potato Skillet typically provides around 300-350 calories, depending on the ingredients you add. This makes it a great option for a filling yet not overly calorie-dense meal, perfect for starting your day on the right note.

Serving Suggestions and Pairings

This Sweet Potato Skillet is a satisfying meal on its own, but you can elevate it by pairing it with other complementary dishes.

1. For Breakfast or Brunch: Serve it alongside whole-grain toast, English muffins, or a fresh fruit salad for a well-rounded meal.

2. For a Heartier Meal: Pair it with a side of protein-packed avocado toast or a bowl of creamy yogurt with honey and nuts for extra nourishment.

3. Beverage Pairings: A freshly brewed cup of coffee or a mimosa (for brunch) makes an excellent drink pairing. If you prefer something lighter, opt for green tea or an herbal blend like chamomile or peppermint.

4. Sauce Options: A dollop of sour cream or a drizzle of your favorite hot sauce (like sriracha or salsa verde) can enhance the flavor profile. For a Mediterranean twist, add some tzatziki.

Tips and Tricks for Success

To make sure your Sweet Potato Skillet turns out perfectly every time, here are a few expert tips:

• Perfectly Cooked Eggs: If you prefer runny yolks, cook the eggs over low heat, covering the skillet with a lid to trap steam and cook the eggs gently. For a firmer yolk, let the eggs cook uncovered for a few more minutes.

• Avoid Overcrowding the Skillet: Make sure the sweet potatoes are in a single layer when cooking to ensure they cook evenly. If your skillet is too small, cook in batches.

• Flavor Boost: Don’t be afraid to experiment with spices. A pinch of cumin, smoked paprika, or chili powder can add depth and warmth to the dish.

• Pre-cook the Sweet Potatoes: If you’re in a rush, you can pre-cook the sweet potatoes by microwaving them or roasting them ahead of time. This will save you time when preparing the dish.

• Customize Vegetables: Feel free to swap in your favorite vegetables. Zucchini, mushrooms, and kale are great choices that complement the sweet potatoes nicely.

Potential Health Benefits

The ingredients in Sweet Potato Skillet contribute to various health benefits:

• Sweet Potatoes: Rich in fiber, antioxidants, and vitamins, sweet potatoes support digestion, help regulate blood sugar levels, and boost immune function. They’re also anti-inflammatory and help promote skin health.

• Eggs: Known for their high protein content, eggs support muscle repair, promote satiety, and are an excellent source of essential vitamins and minerals like vitamin D and B12.

• Olive Oil: Packed with heart-healthy monounsaturated fats and antioxidants, olive oil supports cardiovascular health and reduces inflammation.

• Vegetables: The bell peppers and onions provide additional vitamins, minerals, and fiber, promoting overall health and well-being.

Conclusion

Sweet Potato Skillet is more than just a delicious breakfast; it’s a versatile, nutritious meal that can be enjoyed at any time of day. The combination of tender sweet potatoes, savory veggies, and perfectly cooked eggs creates a well-balanced dish that’s both comforting and healthy. Whether you’re sticking to the classic recipe or experimenting with variations, this dish is bound to become a favorite in your meal rotation. Try it today and enjoy a meal that’s as nourishing as it is satisfying!