Start your day with this vibrant Sweet Potato Kale Hash, a nutrient-packed skillet breakfast that’s as delicious as it is wholesome.
Loaded with fiber-rich sweet potatoes, vitamin-packed kale, and plant-based protein from eggs, this meal provides sustained energy and healthy fats from avocado.
Quick to prepare in just 30 minutes, it’s perfect for busy mornings, simple weeknight dinners, or meal prep that keeps you satisfied and energized.
30-Minute Sweet Potato Kale Hash
Equipment
- 1 Cast Iron Skillet
- 1 Spatula or Wooden Spoon
- 1 knife and cutting board
Ingredients
- 2 tablespoons olive oil
- ½ cup red onion diced
- 3 ½ cups sweet potatoes peeled and cubed
- 1 tablespoon garlic minced
- 1 teaspoon salt
- 1 teaspoon paprika
- ½ teaspoon ground cumin
- ½ teaspoon black pepper
- 3 cups kale finely chopped
- 4 large eggs
- ¼ cup cilantro chopped (for garnish)
- 1 medium avocado sliced (for serving)
Instructions
- Heat the Skillet: Place a large cast iron skillet over medium heat and add 2 tablespoons of olive oil. Let the oil warm for about 1-2 minutes until it glistens but does not smoke. This ensures a perfect base for sautéing your aromatics and vegetables.
- Sauté the Onions: Add 1/2 cup of diced red onions to the skillet. Stir them gently and allow them to cook for about 5 minutes, or until they become soft, fragrant, and slightly translucent.This step develops a rich, sweet flavor that forms the foundation of the hash.
- Add the Garlic: Sprinkle in 1 tablespoon of minced garlic. Stir constantly for about 1 minute to avoid burning, releasing its aromatic oils and enhancing the depth of flavor in the dish. The garlic should smell fragrant and golden but not dark brown.
- Incorporate the Sweet Potatoes: Add 3 1/2 cups of peeled and cubed sweet potatoes into the skillet. Stir them to coat evenly with the olive oil, onions, and garlic. Sweet potatoes are naturally sweet and slightly starchy, so coating them with oil ensures they roast evenly while absorbing the aromatic flavors.
- Season the Hash: Sprinkle 1 teaspoon of salt, 1 teaspoon of paprika, 1/2 teaspoon of cumin, and 1/2 teaspoon of black pepper over the sweet potatoes. Stir thoroughly to distribute the spices evenly, ensuring each piece is coated. These spices give warmth, smokiness, and depth to the dish.
- Cook the Sweet Potatoes: Cover the skillet with a lid and cook the sweet potatoes for 15 minutes over medium heat. Every 5 minutes, lift the lid and stir gently to prevent sticking or uneven cooking. The potatoes are done when they are tender enough to pierce easily with a fork but still hold their shape.
- Add the Kale: Once the sweet potatoes are tender, stir in 3 cups of finely chopped kale. Cook uncovered for about 2 minutes, stirring occasionally, until the kale softens and wilts but still retains a vibrant green color. Kale adds a hearty texture and is packed with vitamins and fiber, making this dish extra nutritious.
- Create Wells for the Eggs: Using a spatula or spoon, create 4 small wells evenly spaced throughout the hash. Crack 1 large egg into each well carefully, making sure the yolks remain intact. These eggs will gently cook on top of the hash, adding protein and richness to every bite.
- Cover and Cook the Eggs: Reduce the heat to low and cover the skillet again. Let the eggs cook for 4-6 minutes, depending on your preferred doneness. For runny yolks, check at 4 minutes; for fully set yolks, allow the eggs to cook slightly longer. Covering helps the eggs cook evenly without burning the sweet potatoes or kale.
- Garnish and Serve: Once the eggs reach your desired doneness, remove the skillet from the heat. Sprinkle 1/4 cup of chopped fresh cilantro over the top for a bright, fresh flavor. Serve immediately with sliced avocado and toast if desired. The avocado provides healthy fats and a creamy texture, balancing the savory hash beautifully.
Notes
- Use medium-firm sweet potatoes for the best texture; softer varieties may become mushy.
- Finely chopping the kale ensures it cooks evenly and blends seamlessly with the hash.
- Stir the sweet potatoes gently every few minutes to avoid sticking or burning.
- Adjust seasoning to taste—smoked paprika can add a richer, deeper flavor.
- Eggs can be cooked sunny-side up, over-easy, or fully set based on preference.
- Garnish with fresh cilantro or parsley for a bright, fresh finish.
- Avocado is optional but adds creamy texture and healthy fats.
- This recipe works well for meal prep; store the hash and eggs separately for best results.
Chef’s Secrets For Perfect Flavor
To achieve the best flavor in this Sweet Potato Kale Hash, start with fresh, high-quality ingredients.
Use firm sweet potatoes and tender kale, as they maintain texture without becoming mushy or bitter.
Sautéing onions slowly until translucent develops natural sweetness that balances the spices.
When adding garlic, be cautious not to burn it—burned garlic can taste bitter.
Covering the sweet potatoes while cooking allows them to steam slightly, making them tender without losing shape.
Finally, adding eggs at the end ensures a creamy, rich protein addition that complements the sweet and earthy notes of the hash.
Serving Suggestions And Pairing Ideas
This Sweet Potato Kale Hash is versatile and can be served in multiple ways.
For a complete breakfast, pair it with whole-grain toast or a slice of crusty bread.
A side of fresh fruit adds a refreshing contrast. For a more filling meal, top with slices of avocado or a dollop of Greek yogurt.
Sprinkle with extra herbs, like parsley or chives, for color and flavor.
This hash also works beautifully as a brunch centerpiece—serve it alongside roasted vegetables or a light salad for a well-rounded, nutrient-dense meal.
Storage Tips And Meal Prep Advice
This hash stores beautifully for meal prep, making it ideal for busy mornings or quick dinners.
Store the cooked hash in an airtight container in the refrigerator for up to 3 days.
If you plan to prepare ahead, cook the sweet potatoes and kale separately from the eggs to maintain texture.
Reheat gently on the stovetop or in the microwave, adding a splash of water or olive oil to prevent dryness.
Avocado should be added fresh before serving to retain creaminess and vibrant color.
This approach ensures the hash remains flavorful, moist, and satisfying every time.
Frequently Asked Questions
1. Can I use other greens instead of kale?
Absolutely! Spinach, Swiss chard, or collard greens are excellent alternatives. Just note that softer greens like spinach will cook faster, so add them at the last minute to avoid overcooking.
2. How can I make this dish vegan?
Skip the eggs and add plant-based protein such as tofu cubes, tempeh, or a sprinkle of chickpeas. You can also serve with a creamy vegan sauce or avocado for richness.
3. Can I prepare this recipe in advance?
Yes! Cook the sweet potatoes and kale ahead of time, and store them in the refrigerator. Add eggs freshly cooked when ready to serve, ensuring the protein remains tender and flavorful.
4. How do I get perfectly cooked eggs?
For runny yolks, cook eggs covered on low heat for 4-5 minutes. For medium yolks, cook for 6-7 minutes, and for fully set yolks, leave them for 8-10 minutes. Always check periodically, as stove heat can vary.
5. Can I freeze this hash for later?
Yes, you can freeze the cooked sweet potato and kale mixture without eggs in an airtight container for up to 2 months. Thaw in the refrigerator and reheat gently. Cook eggs fresh to maintain texture and flavor.
