Sweet Potato & Kale Hash with Eggs
A vibrant and nutritious breakfast hash featuring tender sweet potatoes, wilted kale, and perfectly cooked eggs, all seasoned to perfection for a satisfying start to your day.
For 2 servings
**Prepare Ingredients:** Peel and dice the sweet potato into ½-inch cubes. Dice the yellow onion. Mince the garlic cloves. Wash and chop the kale, removing any tough stems.
**Sauté Aromatics and Sweet Potato:** Heat olive oil in a large non-stick skillet or cast-iron pan over medium heat. Add the diced onion and cook for 3-4 minutes until softened and translucent. Add the diced sweet potato and cook, stirring occasionally, for 8-10 minutes, or until the sweet potato cubes are tender-crisp and slightly browned.
**Add Kale and Garlic:** Stir in the minced garlic and chopped kale. Continue to cook, stirring frequently, for 3-5 minutes, or until the kale has wilted and brightened in color. Season generously with ½ teaspoon sea salt and ¼ teaspoon black pepper. Taste and adjust seasoning as needed.
**Create Wells for Eggs:** Using the back of a spoon, create two small wells or indentations in the hash mixture.
**Cook the Eggs:** Carefully crack one egg into each well. Reduce the heat to low, cover the skillet with a lid, and cook for 4-6 minutes, or until the egg whites are set but the yolks are still wonderfully runny. For firmer yolks, cook for an additional 1-2 minutes.
**Serve:** Carefully slide the hash and eggs onto plates. Serve immediately, garnished with fresh herbs like chopped parsley or chives, if desired.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Even Cooking:** Ensure sweet potato cubes are uniform in size for even cooking. Don't overcrowd the pan; cook in batches if necessary to achieve proper browning.
- 2**Perfect Eggs:** For perfectly cooked eggs with set whites and runny yolks, ensure your skillet is covered tightly to steam the tops of the eggs without overcooking the bottom.
- 3**Flavor Boost:** A sprinkle of smoked paprika or a pinch of red pepper flakes added with the sweet potatoes can enhance the flavor profile and add a subtle warmth.
- 4**Crispy Potatoes:** For extra crispy sweet potatoes, you can par-boil them for 5 minutes before dicing and sautéing, or roast them separately in the oven until tender-crisp before adding to the hash.
Adapt it for your goals.
Protein Boost
Add cooked crumbled bacon, sausage, or diced ham to the hash along with the sweet potatoes for a heartier, more substantial meal.
Cheesy DelightCheesy Delight
Sprinkle a quarter cup of shredded cheddar, Monterey Jack, or feta cheese over the hash just before adding the eggs, allowing it to melt as the eggs cook.
Spice it UpSpice it Up
Incorporate a finely diced jalapeño or a pinch of cayenne pepper with the onions for a spicier kick that complements the sweet potato.
Why this is on our healthy list.
Rich in Beta-Carotene
Sweet potatoes are an excellent source of beta-carotene, which the body converts to Vitamin A, essential for vision, immune function, and skin health.
Excellent Source of Protein
Eggs provide high-quality protein, containing all nine essential amino acids, crucial for muscle repair, growth, and promoting a feeling of satiety.
Fiber-Packed Greens
Kale is loaded with dietary fiber, promoting digestive health, and is rich in vitamins K, A, and C, along with various beneficial antioxidants.
Frequently asked questions
Absolutely! Bell peppers, spinach, zucchini, or even Brussels sprouts can be great additions or substitutions for kale. Adjust cooking times as needed for different vegetables to ensure they are tender.
