Spiced Sweet Potato Hash is the breakfast of my dreams! With kale, feta and crispy fried eggs, I mean what's better on a lazy Sunday morning?
I love a good breakfast skillet, they are perfect for bringing to the table and everyone can just dive on. Even though this sweet potato hash feels like comfort food it's firmly sitting on the healthier side of the fence. You have sweet potatoes with all their goodness and then kale, the healthy food superstar! And the protein in the eggs and feta. Perfect!
This sweet potato hash is really easy to make and can be on your table in just 30 minutes. But wait, this hash is also great as a lunch or as a light dinner, we've definitely had this for dinner on one or two occasions. The spices are lovely and warm, not too hot, so totally suitable for kids too!
What You'll Need
This a very versatile recipe which is made with just a few simple ingredients.
- Sweet Potatoes - Perfect for this recipe, they add just the right amount of sweetness and are perfectly soft once cooked.
- Kale - I love kale in this dish, it adds an earthy flavour which is perfect against the sweet potato. And it holds its structure so it doesn't wilt into oblivion!
- Red Onion - You can use any brown or white onion if you wish, I like red onions in this for their sweetness.
- Eggs - If you're serving this for breakfast then you will need 4 eggs. You can poach them if you want, I prefer a good crispy fried egg with this hash.
How To Make Sweet Potato Hash
This is just a quick visual guide, please see the recipe card below for full ingredient list and instructions.
- Cook the onions until soft.
- Add the raw sweet potatoes to the pan and cook until they are soft around the edges.
- Add the garlic, spices and herbs and cook for just a minute.
- Add the kale and lemon juice. Once the sweet potato is cooked and the kale has wilted, breakfast is ready. Serve topped with crispy fried eggs, crumbled feta and some fresh coriander/cilantro.
Recipe Tips and Variations
- Sweet potato alternative - You can swap the sweet potato for roasted butternut squash for a lighter version of this. I would cut the squash into bigger cubes to avoid them turning into mush.
- Swapping out the kale - Kale really is best in this but you could swap it for spinach if you want. It will wilt quicker than kale so please be aware of that.
- Make it Vegan - You can easily make this vegan by omitting the feta and eggs. I would add more veggies in, bell peppers work really well in this as do black beans.
- Pro-Tips: (1) Make sure and cut the sweet potato into evenly sized cubes, this will ensure they all cook at the same time. (2) Popping a lid on the pan will speed up the cooking of the kale. If you don't have a lid for your skillet then place a large plate over the pan.
This is a really tasty breakfast, the lemon juice really lifts all the flavours in this. We love this served with lemon wedges, some fresh coriander/cilantro and a pinch of dried red chilli flakes.
More Sweet Potato Dishes You'll Love
- Sweet Potato Frittata - great hot or cold this frittata is perfect for breakfast, brunch or dinner.
- Sweet Potato Rosti - packed with flavour these are great for a lazy weekend breakfast or brunch.
- Mediterranean Baked Sweet Potatoes - loaded with veggies these baked potatoes are great for lunch or dinner.
- Spiced Sweet Potato and Carrot Soup - this vegan soup is packed with flavour and so easy to make.
Have you made this Sweet Potato Hash Recipe? Rate it and leave me a comment below to let me know what you think!
Sweet Potato Hash with Kale
Easy to make, tasty and filling, this sweet potato hash is really easy to make and can be on your table in just 30 minutes.
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Servings: 4
Calories: 302kcal
Ingredients
- 1 tablespoon olive oil
- 500 g (4 cups) of sweet potatoes peeled and cut into small cubes
- 1 medium red onion (180g) cut in half then sliced
- 2 cloves of garlic minced
- 1 level tsp ground cumin
- 1 level tsp ground coriander
- ½ level tsp smoked paprika
- 1 level teaspoon dried oregano
- ¼ teaspoon freshly ground black pepper + more for serving
- ½ teaspoon sea salt divided into 2 equal portions
- 100 g (1 ½ cups ) kale chopped and woody stems removed
- 4 tablespoon freshly squeezed lemon juice
- 50 g (¼ cup ) feta crumbled
- 4 eggs
For Serving
- fresh coriander(cilantro) leaves
- dried red chilli pepper flakes
- lemon wedges
Instructions
- Heat the oil in a skillet add the red onion and ¼ teaspoon of sea salt.Cook for about 10 minutes until the onion softens.
- Add the sweet potato and cook until the edges of the sweet potato are browned. Stir often to avoid burning.Once the sweet potato is tender add the garlic, 1 level teaspoon of ground cumin, 1 level teaspoon of ground coriander, ½ a level teaspoon of smoked paprika, and 1 level teaspoon of dried oregano. Season with the remaining salt and pepper.Stir well then cook for a minute until the spices release their aromas.If the pan is getting dry add 2 or 3 tablespoons of water.
- Now add the kale and 2 tablespoons of lemon juice. Give everything a quick stir then place a lid on the pan so the kale will steam. This should take about 5 minutes.Give it a little stir once or twice so that the sweet potato doesn't stick to the bottom of the pan.
- Meanwhile, fry the eggs.
- Once the kale is wilted the dish is ready to serve.Divide the sweet potato mixture between four plates. Crumble the feta over the sweet potato hash, and top with the eggs. Serve with lemon wedges, coriander(cilantro) leaves and a pinch of dried red chilli flakes.
Notes
- Ingredient Swaps - sweet potato can be swapped for roasted butternut squash for a lighter version of this. I would cut the squash into bigger cubes to avoid it turning into mush. Kale really is best in this but you could swap it for spinach if you want. It will wilt quicker than kale so please be aware of that. You can easily make this vegan by omitting the feta and eggs. If you make a vegan version of this then I would add more veggies, bell peppers work really well in this as do black beans.
- How to scale up this recipe - If you want to make a more substantial version of this for dinner then I would increase the quantity of the sweet potato to approx 750g that's an extra cup or an extra 150g. I would double the kale and the feta too. I would then double the oil and spices. You may need to cook this in two batches.
- Making Ahead - this is best made fresh but you could cook the onions the day before. You could also cook the sweet potatoes the day before too.
- Nutritional Information - is approximate and is calculated using an online nutrition tool. It is based on one serving.
- Weights and measurements - For US readers, I use Cuisipro measuring cups and spoons, and a Pyrex measuring jug for liquids. These are the industry standard. Cup/spoon volumes can differ from brand to brand, for accuracy, I recommend weighing all ingredients if possible.
Nutrition
Calories: 302kcal | Carbohydrates: 41.4g | Protein: 10.5g | Fat: 11.2g | Saturated Fat: 3.9g | Cholesterol: 175mg | Sodium: 515mg | Potassium: 1063mg | Fiber: 6.3g | Sugar: 3.7g | Calcium: 143mg | Iron: 3mg
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This recipe was first published on Sep 14, 2017. Updated in January 2021 with new photos, tips and nutritional information.
Timea
This is right up my street! Love eggy things for a lighter meal. As a quicker alternative, Tesco's do a mixed veggie pack in the frozen section which has pouches of mixed beetroot, broccoli, kale and sweet potato so I usually just chuck one of these in with some eggs if I'm really short of time!
Michelle Alston
Thanks Timea, that's great to know! Frozen veg is great if you're short on time 🙂