RecipesFrom the test kitchen
Sweet potato breakfast hash with eggs
Diced sweet potato crisped with onion and peppers under two fried eggs, built to load your first meal with potassium.
A one-skillet breakfast that leans on sweet potato as the backbone. You dice the potato small so it crisps fast, fold in onion and bell pepper for sweetness and color, then finish each plate with a fried egg that spills its yolk over the hash. The point of the plate is potassium, and sweet potato is one of the densest everyday sources you can put in a pan. It comes together in about half an hour and reheats well for a second morning.
Method
- 1
Peel the sweet potatoes and dice them into small, even 1/2-inch cubes so they cook through and crisp at the same time.
- 2
Warm 1 tablespoon of the olive oil in a large nonstick or cast-iron skillet over medium heat. Add the sweet potato cubes in a single layer, season with salt, and cook undisturbed for 5 minutes so a crust forms.
- 3
Stir the potatoes, then add the second tablespoon of oil, the onion, and the bell pepper. Cook for 8 to 10 minutes, stirring every couple of minutes, until the potato is fork-tender and the edges are browned.
- 4
Add the garlic, smoked paprika, and black pepper. Cook for 1 minute more until fragrant, then push the hash to the edges of the pan.
- 5
Crack the eggs into the open center of the skillet. Cover and cook for 2 to 3 minutes for runny yolks, or a minute longer if you want them set.
- 6
Divide the hash between two plates and top each with two fried eggs.
- 7
Finish with fresh parsley and a little more salt if needed. Break the yolks over the hash and serve warm.
Why this scores well
Original analysis by NutriVerdict
This plate is built around foods that rank high on our Nutrient Density Score. Raw sweet potato lands at 91 and is the potassium engine here, carrying roughly 337 mg of potassium and 709 IU of vitamin A per 100 grams, so a two-potato batch pushes well past 1,300 mg of potassium and 2,800 IU of vitamin A before anything else goes in the pan. Whole raw egg scores 62 and brings the protein, about 12.6 grams per 100 grams, which works out to roughly 6 grams per large egg and about 25 grams of protein across the four eggs. Raw onion (67) and raw garlic (80) add flavor plus a little more potassium, and black pepper (90) seasons it for almost no calories. Across the whole skillet you land near 33 grams of protein and close to 1,900 mg of potassium, or about 16 grams of protein and 950 mg of potassium per serving.
Tips
- Cut the sweet potato small and even. Big cubes stay raw in the middle while the outsides burn, and small cubes are what let the hash crisp in one pass.
- Give the potatoes room. Crowding the pan steams them instead of browning them, so use your largest skillet or cook in two batches.
- Meal-prep friendly: the hash keeps in the fridge for three days. Reheat it in a hot skillet and fry fresh eggs to order.
What this plate is built on
This recipe leans on foods that are good sources of protein, vitamin a, dietary fiber, iron and calcium. The recipe density score above is the average Nutrient Density Score of its whole foods, computed the same way for every recipe on the site.
Storage and make-ahead
Store the cooked hash base without eggs in an airtight container in the fridge for up to four days, and reheat it in a hot skillet to bring back the crisp edges. Cooked eggs are best fresh, so add them at serving rather than storing them mixed in. The plain sweet potato hash freezes for up to two months, though it softens once thawed and works best folded into a fresh scramble.
Variations and swaps
- Swap the eggs for crisped tofu crumbles or breakfast sausage depending on whether you want it plant-based or meatier.
- Trade the red bell pepper for diced zucchini in summer or shredded Brussels sprouts in the cooler months.
- Add a Tex-Mex spin with a pinch of cumin and chili powder, then finish with avocado, cilantro, and a squeeze of lime instead of parsley.
What to serve it with
Serve the hash with a slice of whole grain toast or warm corn tortillas to round it into a fuller breakfast, and a side of sliced avocado adds creamy fat that pairs naturally with the sweet potato. A dash of hot sauce or a spoonful of salsa brightens each plate.
Note: This is food, not medical advice. The hash is a practical, potassium-rich way to start the day, drawing on USDA-tracked foods like sweet potato, onion, garlic, and egg. The sweet potato supplies the potassium and vitamin A, while the eggs carry the protein, and the numbers above are estimates based on the raw ingredient values in our index.
Frequently asked questions
How do I get the sweet potatoes to cook through without burning?
Cut them into even 1/2-inch cubes and give them a head start in the pan for about 8 to 10 minutes over medium heat before adding the onion and pepper. A lid for the first few minutes traps steam and softens the centers, then you uncover to brown the edges. Stir just often enough to color all sides without breaking the cubes apart.
Can I make the hash ahead and add eggs later?
Yes, cook the sweet potato, onion, and pepper base up to three days ahead and refrigerate it. In the morning, reheat the hash in a skillet, make wells, and cook the eggs fresh so the yolks stay just set. Adding the eggs at reheating keeps them from turning rubbery.
How can I make this vegan?
Skip the eggs and top the hash with cubed crisped tofu, a scoop of warmed white beans, or sliced avocado for staying power. The sweet potato and onion base is already plant-based and carries the potassium angle on its own. A sprinkle of nutritional yeast adds a savory, almost eggy note if you miss it.
Can I use regular potatoes instead of sweet potatoes?
You can, though you will trade the natural sweetness and the vitamin A for a more neutral, starchy base. Yukon Gold or red potatoes hold their shape well and brown nicely with the smoked paprika. Regular potatoes take a few extra minutes to cook through, so start them a little earlier.
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