30-Minute Sweet Potato Kale Hash
A hearty, fiber-rich breakfast or dinner made with sweet potatoes, kale, and eggs. Ready in 30 minutes, this one-skillet meal is full of plant-based protein, healthy fats, and vitamins, making it perfect for a quick, nourishing start to your day or a simple weeknight dinner.
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.
