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Sweet Potato Breakfast Hash

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Start your day off right with a healthier vegetable-loaded breakfast! This Sweet Potato Breakfast Hash is exactly what you need! I’ll show you how to make this ahead for breakfast meal prep, as well as a huge time-saving tip. This is a great heart-healthy, cholesterol-friendly breakfast recipe. A clinical study showed Mazola® Corn Oil reduces cholesterol 2x more than extra virgin olive oil.* To learn more about this claim, visit MAZOLA.com.

bowl of sweet potato breakfast hash with a bottle of corn oil next to it

It’s hard to get all your fruits and veggies in every day, isn’t it?? If I don’t start with a veggie-filled breakfast, it’s hard to catch up later in the day! This Sweet Potato Breakfast Hash is the perfect solution.

You get to enjoy a delicious, savory comfort-food breakfast and load up with healthy nutritious veggies, heart-healthy fats, and protein in the morning. This breakfast keeps you full well past lunch time!

sweet potato breakfast hash in a skillet

Sweet potato breakfast

Sweet potatoes are the PERFECT vegetable for breakfast because they’re still starchy and comforting like potatoes, but a lot healthier and lighter than white potatoes! And if you’ve only had sweet potatoes as a marshmallow-topped Thanksgiving side dish, you might not realize how tasty sweet potatoes are when cooked with savory spices!

You can chop your own sweet potatoes, or save time by checking whether your grocery store sells diced sweet potato ready to use. It’s usually right next to the diced pumpkin and butternut squash.

You don’t have to peel sweet potato before cooking it, just make sure to give it a really good scrub with a clean brush or kitchen sponge to remove any loose dirt.

Breakfast meal prep tips

You can make this breakfast ahead of time for meal prep: simply cook the sweet potato mixture in advance. Then simply reheat in the oven or microwave and quickly fry an egg or two in the morning when you’re ready for breakfast.

This recipe below makes about 4 servings, so if you are planning on leftovers, I recommend only frying as many eggs as you plan on eating at first, then fry yourself some fresh eggs the next day!

ingredients to make sweet potato hash breakfast

Ingredients:

  • 2 tablespoons Mazola® Corn Oil
  • 1.5 lb sweet potatoes (that’s about 3-4 small/medium ones, or about 5 cups of diced sweet potatoes)
  • 1 small onion, diced
  • 1 bell pepper, seeds removed
  • ¼ teaspoon sea salt (or more, to taste)
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground cumin
  • ¼ cup fresh cilantro leaves
  • 2 scallions (green onions), diced
  • 1 tablespoon lime juice (use freshly squeezed, it’s the best!)
  • eggs (see notes below)
  • 1 Hass avocado

Ingredient notes:

→ Mazola® Corn Oil: I used, Mazola® Corn Oil, an all-purpose cooking oil that is a heart-healthy* choice. It has a neutral taste, making it GREAT for baking, grilling, sautéing, and stir frying. It really allows the rest of the ingredients to shine! A lot of times people don’t know what kind of cooking oil to use. Cholesterol-free, heart-healthy* Mazola® Corn Oil​ makes it simple and easy to prepare lighter meals.

Mazola® Corn Oil​ has a high smoke point of 450°F, making it excellent for cooking over high heat without negatively affecting the flavor of the food (and getting that egg perfectly crispy around the edges – more on that below!)

Mazola® Corn Oil​ has more cholesterol-blocking plant sterols than other cooking oils – 4x more than extra virgin olive oil and 1.5x more than canola oil. Clinical studies indicate that when consumed as part of a diet low in saturated fat and cholesterol, plant sterols can help reduce the absorption of cholesterol in the gut.

→ Eggs: This recipe makes about 4 servings, and I recommend cooking only as many eggs as you plan on cooking.

→ Avocado: I used ¼ Hass avocado per serving, do not slice it in advance or it will turn brown and mushy! Only slice as much as you plan on eating.

→ Fresh lime juice: this makes a huge difference, so much better than the bottled stuff!

Turn up the heat: add a diced jalapeño (remove the seeds) with the bell pepper, or add a pinch of cayenne pepper or chili powder to the seasonings mixture.

→ Add more protein: add some bacon, turkey bacon, or breakfast sausage to this hash for extra flavor and more protein.

Make this:

Step 1: Prep your veggies: Dice the sweet potatoes into small pieces, about ½ – ¾ inches each. Dice the bell pepper into small pieces, about ½ – ¾ inches each. Dice the onion into small pieces.

Step 2: Preheat a large skillet. Add 1 tablespoon of Mazola® Corn Oil to the skillet. Add the diced sweet potato and diced onion to the skillet. Cook over medium heat, stirring frequently, for about 10-15 minutes, or until the sweet potatoes are mostly fully cooked. Use a lid to cook the sweet potatoes faster by keeping the heat in! And make sure to stir every few minutes so the sweet potatoes don’t burn at the bottom.

cubed sweet potato cooked in a skillet

Step 3: When the sweet potatoes are mostly cooked, add the diced bell pepper, salt, pepper, garlic powder, and ground cumin. Stir, and cook for about 5 minutes, or until the bell pepper and sweet potato are cooked to your liking.

added diced bell pepper and seasonings to cubed sweet potato in a skillet

See step 5 to start cooking the eggs during this step!

Step 4: Stir in the fresh cilantro, diced scallion, and lime juice. Remove from heat.

sweet potato hash in a cast iron skillet

Step 5: Cook the eggs while the sweet potatoes finish cooking. Preheat a large skillet over high heat. Add 1 tablespoon Mazola® Corn Oil. Carefully crack eggs open into the skillet and lower the heat to low. Cook for 3-5 minutes, or until the egg is cooked to your liking. Season with salt and pepper.

fried egg with crispy edges in a skillet

Step 6: To serve: Place the sweet potato hash on a plate or in a bowl. Add a fried egg on top. Serve with freshly sliced avocado, extra cilantro garnish, and an extra squeeze of lime juice. Season with chili powder or cayenne pepper, if desired.

bowl of sweet potato hash with a fried egg on top with avocado

However you choose to serve this, I hope you love this sweet potato breakfast hash as much as we do! If you end up making it, please take a picture and tag me on INSTAGRAM or FACEBOOK. You can find me at @babaganoshblog on both. I love seeing your creations!

Make sure to check out MAZOLA.com for more recipe inspiration!

*Mazola® Corn Oil​ is cholesterol-free food that contain 14g of total fat per serving. See nutrition information on product label or at MAZOLA.com for fat and saturated fat content.

***Very limited and preliminary scientific evidence suggests that eating about 1 tablespoon (16 grams) of Mazola® Corn Oil​ daily may reduce the risk of heart disease due to the unsaturated fat content in Mazola® Corn Oil​. FDA concludes that there is little scientific evidence supporting this claim. To achieve this possible benefit, Mazola® Corn Oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. One serving of this product contains 14 grams of Mazola® Corn Oil​l.

Other veggie-loaded breakfasts:

If you enjoyed this recipe, let me know with a comment and a star rating below. And don’t forget to share it on Facebook and save it on Pinterest for later!

sweet potato breakfast hash in a skillet
Print Recipe
5 from 2 votes

Sweet Potato Breakfast Hash

Start your day off right with a healthy vegetable-loaded breakfast! This Sweet Potato Breakfast Hash is exactly what you need. Read the notes below for tips for making this healthy breakfast!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Breakfast, Brunch
Cuisine: American
Servings: 4
Author: Kate
Cost: $1.25 per serving

Equipment

Ingredients

  • 1.5 lb sweet potatoes (3-4 small/medium ones), scrubbed clean
  • 1 small onion diced
  • 2 tablespoons Mazola® Corn Oil divided
  • 1 bell pepper seeds removed
  • ¼ teaspoon sea salt or more to taste
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon garlic powder
  • ¼ teaspoon ground cumin
  • ¼ cup fresh cilantro leaves
  • 2 scallions diced
  • 1 tablespoon lime juice
  • 4 eggs (see notes)
  • 1 Hass avocado sliced

Instructions

  • Prep your veggies: Dice the sweet potatoes into small pieces, about ½ - ¾ inches each. Dice the bell pepper into small pieces, about ½ - ¾ inches each. Dice the onion into small pieces.
  • Preheat a large skillet. Add 1 tablespoon of Mazola® Corn Oil to the skillet. Add the diced sweet potato and diced onion to the skillet. Cook over medium heat, stirring frequently, for about 10-15 minutes, or until the sweet potatoes are mostly fully cooked. Use a lid to cook the sweet potatoes faster by keeping the heat in! And make sure to stir every few minutes so the sweet potatoes don't burn at the bottom.
  • When the sweet potatoes are mostly cooked, add the diced bell pepper, salt, pepper, garlic powder, and ground cumin. Stir, and cook for about 5 minutes, or until the bell pepper and sweet potato are cooked to your liking.
    See step 5 to start cooking the eggs during this step!
  • Stir in the fresh cilantro, diced scallion, and lime juice. Remove from heat.
  • Cook the eggs while the sweet potatoes finish cooking. Preheat a large skillet over high heat. Add 1 tablespoon Mazola® Corn Oil. Carefully crack eggs open into the skillet and lower the heat to low. Cook for 3-5 minutes, or until the egg is cooked to your liking. Season with salt and pepper.
  • To serve: Place the sweet potato hash on a plate or in a bowl. Add a fried egg on top. Serve with freshly sliced avocado, extra cilantro garnish, and an extra squeeze of lime juice. Season with chili powder or cayenne pepper, if desired.

Notes

  • Time-saving tip: buy pre-cut sweet potatoes at the store
  • Turn up the heat: add a diced jalapeño (remove the seeds) with the bell pepper, or add a pinch of cayenne pepper or chili powder to the seasonings mixture
  • Meal prep tip: prepare the sweet potato and bell pepper hash ahead of time, but fry the eggs fresh. Simply reheat the sweet potato mixture in the oven for a few minutes (or a microwave for 1-2 minutes) while you fry the egg. Serve with a freshly fried egg and sliced avocado on top. I do not recommend reheating fried eggs or slicing the avocado in advance!
  • Add more protein: add some bacon, turkey bacon, or breakfast sausage to this hash for extra flavor and more protein

Nutrition

Nutrition Facts
Sweet Potato Breakfast Hash
Amount Per Serving
Calories 370 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 3g15%
Cholesterol 164mg55%
Sodium 307mg13%
Potassium 940mg27%
Carbohydrates 41g14%
Fiber 9g36%
Sugar 9g10%
Protein 10g20%
Vitamin A 25442IU509%
Vitamin C 47mg57%
Calcium 82mg8%
Iron 2mg11%
* The nutritional information shown here is just an estimate and not meant to be used as dietary/nutritional advice. Please consult a nutritionist for exact nutritional information based on the exact ingredients you use.

 

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