Sweet Potato Hash
This sweet potato hash is a colorful, satisfying breakfast that comes together in just 30 minutes. Caramelized sweet potato cubes with crispy golden edges, tender bell peppers, aromatic garlic, and smoky spices make this a hearty yet wholesome morning meal. Naturally gluten-free and endlessly customizable, it's perfect on its own or topped with a runny fried egg.
Equipment
- Cast iron skillet 12-inch, or heavy-bottomed frying pan
- Chef's knife
- Cutting board
- Wooden spoon or spatula Heat-resistant
- Measuring spoons
- Small bowl For mixing spices
Ingredients
- 2 medium sweet potatoes about 1.5 lbs / 680g, peeled and diced into ½-inch cubes
- 2 tbsp olive oil or avocado oil 30ml
- 1 medium yellow onion diced
- 1 red bell pepper diced
- 1 green bell pepper diced
- 3 cloves garlic minced
Spice Mix
- 1 tsp smoked paprika
- ½ tsp cumin
- ½ tsp chili powder
- ¼ tsp cayenne pepper optional, for heat
- salt and black pepper to taste
For Serving
- fresh parsley or cilantro chopped, for garnish
- 4 eggs optional, for topping
Instructions
- Peel and dice sweet potatoes into uniform ½-inch cubes, dice the onion and bell peppers into similar-sized pieces, and mince the garlic. Combine all spices in a small bowl and have everything within arm's reach of the stove.
- Heat a large skillet over medium-high heat for 2 minutes, add oil and heat until shimmering, then add sweet potatoes in a single layer. Cook undisturbed for 4–5 minutes per side until golden and crispy.
- Push sweet potatoes to the edges, add onion to the center and cook 2–3 minutes until softened, then add bell peppers and cook another 3–4 minutes until tender-crisp. Mix everything together.
- Add garlic and stir for 1 minute, then sprinkle the spice mixture over everything and toss to coat evenly. Cook 2–3 more minutes until fragrant, then taste and adjust seasoning.
- Create four wells in the hash, crack one egg into each, cover with a lid and cook 3–5 minutes for runny yolks or longer for fully set eggs. Alternatively, fry eggs separately and place on top.
- Remove from heat, sprinkle with fresh parsley or cilantro, and serve immediately with optional toppings like hot sauce, avocado slices, or sour cream.
Notes
- Cut uniformly: Keep all sweet potato cubes the same ½-inch size so they cook evenly — uneven pieces lead to mushy and undercooked pieces in the same pan.
- Don't crowd the pan: Give the sweet potatoes space so they crisp up instead of steaming. Cook in batches if needed.
- Be patient with browning: Let sweet potatoes sit undisturbed for 4–5 minutes before flipping to develop a proper golden crust.
- Shortcut tip: Microwave sweet potato cubes for 3–4 minutes before pan-frying to cut stovetop cooking time significantly.
- Use fresh spices: Old spices lose potency — fresh smoked paprika and cumin make a noticeable difference in flavor.
- Storage: Store cooled hash in an airtight container in the fridge for up to 4 days. Keep eggs stored separately.
- Freezing: Freeze in a single layer on a baking sheet first, then transfer to freezer bags. Keeps for up to 3 months.
- Best reheating method: Reheat in a skillet with a little oil over medium-high heat for 5–7 minutes, or in an air fryer at 375°F for 5–7 minutes, for crispy results.
- Make it vegan: Simply skip the eggs — the hash is fully plant-based as written. Add chickpeas or white beans for extra protein.
- Flavor variations: Try Southwestern (black beans, corn, jalapeños), Mediterranean (feta, olives, sun-dried tomatoes), or Fall Harvest (diced apple, dried cranberries, cinnamon).
Nutrition
Serving: 1ServingCalories: 185kcalCarbohydrates: 28gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 320mgPotassium: 15mgFiber: 5gSugar: 6gVitamin A: 280IUVitamin C: 85mgCalcium: 4mgIron: 8mg
Tried this recipe?Let us know how it was!