Sweet Potato & Kale Skillet Hash
This sweet potato and kale breakfast hash is so satisfying and healthy! It is packed full of nutritious veggies, protein, fibre and fresh herbs. Best of all, it’s ready in just 30 minutes.
This post was originally published on 05.09.2019. It was updated with fresh content and helpful tips on 10.21.2020.
This sweet potato and kale skillet hash is PACKED with colourful veggies, complex carbs, protein, healthy fats, and lots of fresh herbs and spices. These are all things I look for as a dietitian when making a balanced meal.
I love that this sweet potato hash is a one-pan meal and only requires turning on the stove – no oven needed. Simple, delicious, yet nutritionally-balanced? Yes, please!
Aside from being an awesome breakfast idea, this recipe can totally be made for lunch of dinner, too. I seriously love these breakfast skillets for any meal of the day.
Let’s get cooking!
Feel free to experiment with different veggies or herbs, depending on what you have on hand! This is not a strict recipe…
You can try other leafy greens like spinach or swiss chard, instead of kale.
Try regular potatoes instead of sweet, or use tomatoes and zucchini instead of peppers – the options are truly endless!
How To Store & Reheat Leftovers
Leftovers of this recipe can be kept for 3-4 days in an airtight container in the fridge.
You can reheat it in the microwave, or on the stovetop.
Sweet Potato Nutrition Benefits
These orange root vegetables are an awesome source of:
- complex carbohydrates
- dietary fibre – a medium-sized one has about 4g
- many micronutrients, like vitamin A, C, and potassium
- most notably, sweet potatoes are RICH in beta-carotene, a precursor to vitamin A.
- Beta-carotene is a powerful antioxidant, and one sweet potato alone provides well over your daily vitamin A needs.
- Vitamin A is essential for maintaining healthy vision, while also contributing to normal growth, development, and immune system function.
Kale Nutrition Benefits
Just one cup of this popular leafy green provides:
- 684% of your daily vitamin K needs
- 206% of your daily vitamin A needs
- 134% of your daily vitamin C needs
- other micronutrients in smaller amounts, like manganese, magnesium, potassium, calcium, copper, and vitamin B6
- 2 grams of dietary fibre
- antioxidants and other beneficial plant compounds
Egg Nutrition Benefits
This popular breakfast food is not only tasty, but it packs in a ton of nutrition, too! Eggs are:
- an excellent source of complete protein, with 2 large eggs providing 13 grams
- a great source of micronutrients like vitamins A, D, E, B12, folate, iron, selenium, and choline
- a source of antioxidants, like lutein and zeaxanthin
More Egg Skillet Recipes
- Easy Coconut Curry Shakshuka
- Healthy One-Pan Taco Breakfast Skillet
- Oven-Baked Root Vegetable Frittata
- Pesto Potato Hash Skillet
- Spanakopita Frittata With Spinach & Feta
Did you give this Sweet Potato & Kale Skillet Hash Recipe a try? Let me know by leaving a comment and recipe rating below!
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Get the Recipe: Sweet Potato & Kale Skillet Hash
- 1 medium-large sweet potato
- 1 medium red bell pepper
- 5-6 stems lacinato kale
- 2 Tbsp avocado oil (for cooking)
- 1 Tbsp smoked paprika (or more if desired)
- 1 tsp garlic powder (or more if desired)
- 4 large eggs
- 1 medium avocado
- 1 handful fresh parsley
- 4-5 stems fresh chives
- To serve: xtra virgin olive oil, salt, and pepper
- Slice sweet potato into 3/4-inch cubes. Chop red bell pepper into similar sized pieces, and roughly chop lacinato kale. Set prepped ingredients aside.
- In a large skillet, heat avocado oil over medium-high. Start by cooking the sweet potato chunks for about 10 minutes, then add bell pepper chunks and cook for another 5-ish minutes. Finally, add kale, smoked paprika, garlic powder, and continue to cook until kale is wilted.
- Once kale has wilted, create 4 spaces in the pan and crack 4 eggs into them. Cover skillet with a lid and keep over heat until egg whites are cooked through. Be sure to keep an eye on the yolks to make sure they don't overcook – you'll want them runny!
- While eggs cook, cut avocado into chunks, and chop fresh parsley and chives.
- When eggs are ready, remove from heat + sprinkle skillet with avocado chunks, chopped herbs, a drizzle of extra virgin olive oil, and salt + pepper to taste. Enjoy hot!
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.