Healthy Sweet Potato Kale Hash Recipe with a Sunny-Side-Up Egg
Sweet potato kale hash with a fried egg makes for a perfect customizable breakfast, brunch, lunch, or even dinner! Leave out the egg to make it vegan.
The healthy ingredients pack this dish full of fiber, protein, and vitamins. This is a perfect way to start your morning with a nutritious breakfast or end a long day with protein and fiber.
Hey guys! Sara, Tiffany’s sister, here!
Does your body ever just CRAVE something super healthy? Do you ever just feel kinda “blah” and your body protests against the thought of making anything for dinner that involves heavy bread or noodles or fats?
Mine certainly does, and this great recipe is my go-to meal when my body cries out for something substantial, delicious, and healthy! It’s a delicious, satisfying meal and a great way to balance the coconut Nutella popcorn and Nutella Oreo cheesecake I love to make.
We originally found this delicious sweet potato kale hash at Shared Appetite, and it has quickly become a family favorite recipe! It’s delicious and jam-packed full of fiber, protein, and different vitamins, giving your body a great pick-me-up after a hard day or week.
It’s easy to customize the original recipe by adding in more veggies too! Bell peppers, Brussels sprouts, and spinach are great additions to this dish! No matter what your family decides to add, I hope that you enjoy it as much as I do!
And if you enjoy these sweet potato breakfast recipes, check out this Sweet Potato Black Bean No Roll Enchiladas Recipe, as well as this Sweet Potato Cornbread.
Photo courtesy of Sara Welburn Photography
Sweet Potato Kale Hash with Fried Egg
Here are the ingredients you’ll need:
- 2 medium sweet potatoes, peeled and cut into fine 1/4″ dice
- 2 shallots, finely sliced
- 1 red bell pepper, cut into fine 1/4″ dice (optional)
- 2 – 3 cups frozen kale (recommended) or fresh kale
- 1 teaspoon cumin
- 1 teaspoon paprika
- Pinch red pepper flakes
- salt
- Freshly ground black pepper
- 4 eggs
- Extra virgin olive oil
- Butter (optional)
Hash
Begin by preparing your ingredients. Peel and finely dice the sweet potatoes, and thinly slice the shallots. Remove the ribs and stems from the kale leaves, then roughly chop them. Set aside.
Place a large skillet or saucepan on the stove over medium heat. Add 4 tablespoons of extra virgin olive oil to the skillet and allow it to heat up.
Once the oil is hot, carefully add the finely diced sweet potatoes and sliced shallot to the skillet. Sprinkle in the cumin, paprika, and red pepper flakes, ensuring they are evenly distributed over the vegetables.
Season the mixture generously with Kosher salt and freshly ground black pepper to taste. Stir everything together to coat the sweet potatoes, garlic powder red onion, and shallots with the spices and oil.
Photo courtesy of Sara Welburn Photography
Cook the sweet potato and kale mixture over medium heat, stirring frequently to prevent sticking and ensure even cooking. Allow the vegetables to cook until the kale and sweet potatoes are tender and cooked through, which should take approximately 15 to 18 minutes. If you want, you can also try out the sweet potatoes using this Sautéed Sweet Potatoes recipe instead.
When the sweet potatoes and kale are about 80% cooked, add the chopped kale leaves to the skillet. Distribute the sweet potatoes and kale very evenly throughout the mixture. If you have left over sweet potatoes, you can use them to make this air fryer baked sweet potato.
Continue cooking the sweet potato and kale hash, stirring occasionally, until the kale is wilted and tender and the whole diced sweet potatoes are fully cooked. This should take an additional few minutes.
Photo courtesy of Sara Welburn Photography
Once the hash is cooked to your desired level of doneness, taste it and adjust the seasoning with additional salt or pepper if needed.
Remove the skillet from the heat and serve the whole sweet potatoes and kale hash hot as a delicious and nutritious side dish or main dish or meal course. Enjoy!
Photo courtesy of Sara Welburn Photography
Photo courtesy of Sara Welburn Photography
Fried Eggs
As the hash is finishing up cooking, start on your fried eggs!
To begin cooking the eggs, start by selecting a suitable cast iron skillet or a large nonstick skillet. Place the non-stick skillet on the stove and adjust the heat to medium-low. This temperature setting ensures that the eggs cook gently and evenly without browning too quickly.
Next, add 2 tablespoons of olive oil to the skillet. Olive oil not only prevents the eggs from sticking to the pan but also adds a subtle flavor to the dish. Allow the oil to heat up gradually, ensuring that it spreads evenly across the surface of the skillet.
Once the skillet is hot enough, it’s time to crack open the eggs. Crack each egg individually into a small bowl or cup before adding it to the skillet. This step helps prevent any shell fragments from getting into the eggs and allows for easier handling when adding them to the skillet.
Carefully slide each cracked egg into the skillet, one at a time, ensuring that they are spaced apart evenly to allow for even cooking. The eggs should sizzle gently as they make contact with the hot oil, indicating that they are cooking properly.
Season with salt and pepper and cover with a lid. This will help the tops of fresh eggs and the whites to set before overcooking the bottom of a large pan with the eggs. The eggs are done cooking once the whites are just set (the yolk will still be runny).
Photo courtesy of Sara Welburn Photography
Allow the eggs to cook undisturbed at medium-high heat for a few moments. Keeping the heat at medium-low helps prevent the eggs from cooking too quickly and ensures that they cook evenly throughout.
Depending on your preference, you can choose to cook the eggs over easy or sunny-side-up. For over-easy eggs, carefully flip them using a spatula once the edges are set and the whites are mostly cooked through. Cook for an additional 30 seconds to 1 minute on the other side until the egg whites are fully cooked, but the yolks remain runny. Alternatively, you can opt to cook sunny-side-up eggs by allowing them to continue cooking without flipping until the egg whites are fully set, but the egg yolks remain runny.
Serve up your breakfast hash and top each plate of breakfast hash with a sunny-side-up egg (or two!). Sprinkle the egg and breakfast hash with freshly ground pepper, drizzle the breakfast hash with some sriracha (completely optional), and enjoy immediately!
Sweet Potato Kale Hash with a Fried Egg
This recipe for whole breakfast sweet potato kale hash with a fried egg makes for a perfect customizable breakfast, brunch, lunch, or even dinner! The healthy ingredients pack this breakfast dish full of fiber, protein, and vitamins. This complete breakfast sweet potato hash for breakfast recipe is a perfect way to start your morning with a nutritious breakfast or the perfect brunch to end a long day with protein and fiber.
Ingredients
- 2 medium sweet potatoes, peeled and cut into a fine 1/4″ dice
- 2 shallots, finely sliced
- 1 red bell pepper, cut into a fine 1/4″ dice (optional)
- 2 – 3 cups frozen kale (recommended) or fresh kale
- 1 teaspoon cumin
- 1 teaspoon paprika
- Pinch red pepper flakes
- salt
- Freshly ground black pepper
- 4 eggs
- Extra virgin olive oil
- Butter (optional)
Instructions
- Heat 4 tablespoons of extra virgin olive oil in a large skillet (or saucepan!) over medium heat.
- Once hot, add in the finely diced sweet potatoes, finely sliced shallot, cumin, paprika, and red pepper flakes, and season very generously with Kosher salt and freshly ground black pepper.
- Cook mixture, stirring occasionally, until sweet potatoes are cooked through and tender, about 15–18 minutes.
- Remove ribs and stems from your kale and roughly chop the leaves.
- Add kale into the skillet approximately during the last few minutes of cooking when the sweet potatoes seem to be about 80% done.
- As the sweet potato hash is finishing up cooking, start on your fried eggs!
- Heat 2 tablespoons of olive oil in a large nonstick skillet over medium-low heat.
- Once hot, add eggs to the skillet.
- Season with salt and pepper and cover with a lid. This will help the tops of the whites to set before overcooking the bottom of the eggs.
- The eggs are done cooking once the whites are just set (the yolk will still be runny).
- Serve up your breakfast sweet potato hash and top each plate with a sunny-side-up egg (or two!).
- Sprinkle the egg with freshly ground pepper, drizzle with some sriracha (completely optional), and enjoy immediately!
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