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!
Recipe Modifications
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
Ingredients
- 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
Instructions
- 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!
Notes
Nutrition
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.
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10 Comments on “Sweet Potato & Kale Skillet Hash”
So good! Easy to make and love the flexibility of VEGETABLEs, thank you!!
Thank you so much Laura!! So happy to hear you enjoyed it! The flexibility of the veg is the best – feel free to experiment with other veggie combos here!! 🙂
this is the best recipe for a lazy saturday morning. we added mushrooms and sausage to give it a little more “meat” to it. super easy to put together and the equivalent (taste wise) of going out for brunch! (but cheaper).
Yay so happy to hear you enjoyed it Brigit – perfect brunch at home when we can’t go out for brunch! Love the additions you added to – thanks so much for sharing that 🙂
Sweet potato hash has and continues to be my go to lunch while working from home during the COVID pandemic.
It is so versatile, which is great right now to be able to just throw in a bunch of stuff you have extra or leftovers from.
This recipe is perfect to show how you cook it, but as long as you have the sweet potatoes you can add or remove just about anything you want and have a great meal.
Personally, I usually add some kind of left over BBQ meat (pulled pork, tri-tip, andouille sausage, brisket) that I’ve cooked during week. If you can afford the calories, try adding a little brown sugar to the sweet potatoes and a little jalapeño, you will get an excellent sweet/hot flavor. Just be careful with adding the brown sugar to soon, because it burns at high temps. I usually add it toward the end with green or red peppers and then follow with some cooked meat.
I also like to add a little balsamic glaze to the top after I plate it.
Hi Austin! That’s awesome to hear you’re enjoying sweet potato hash while working from home! I so agree with you – it’s a super versatile dish and I love all the additions you’ve made. I’ll have to try the balsamic glaze – sounds delicious 🙂
What a great combination! I prepped this ahead of time and reheated for breakfast because I’m a get-up-and-go kind of person and it still tasted delicious.
Hi Kelly! Thank you so much for sharing – so happy to hear you enjoy this one!! Love that it worked well as a make-ahead + reheat breakfast. Wishing you all the best for the new year 🙂
Not sure how healthy it is but maybe for a cheat day I added soy chorizo to it – was great for flavoring!
Hi Victoria! Thanks so much for sharing your experience! I’m sure the soy chorizo was a tasty addition 🙂