Sweet Potato Hash for Breakfast

seet potatoe hash
By: Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

What happens when you combine the popular breakfast hash with sweet potatoes? A mind-blowing outcome is bound to occur in your kitchen. Weeknights are busy with homework, soccer, work meetings… all the usual things modern-day families experience.  I’m always searching for quick, easy and super tasty sides to compliment our dinners.  Yup that’s right I said dinner!  “Breakfast dinner” is a staple in our home; quick to make and easy to digest is a win-win.  But of course serving up this Sweet Potato Breakfast Hash for your weekend brunch or weekday breakfast is also always welcome.

The vibrant colors make it easy to see that this dish is packed with immune supportive nutrients like antioxidants vitamin C, beta- and alpha-carotene, plus phytonutrients found in garlic and onions like allium.  Wonder how sweet potatoes stack up against traditional, white potatoes? Read more here.

Turn this side into a main dish by adding protein.  Eggs work super well; go for local and organic or pasture-raised when possible.  For plant-based sources try tofu, edamame, chick peas or lentils.



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  • 2 medium sweet potatoes
  • 1 tbsp olive oil
  • 1 small red onion
  • 2 garlic cloves
  • 1 red bell pepper (capsicum)
  • ½ tsp cracked red pepper
  • ¼ cup chives or scallions
  • sea salt and black pepper, to taste
  • 4 eggs (optional)


  1. Wash and peel sweet potatoes. Then dice into bite sized pieces.
  2. Wash red pepper. Cut away stem and seeds, discard.  Dice red pepper.
  3. Peel and dice red onion.
  4. Smash garlic cloves and discard skin. Chop and leave on cutting board, exposing to air to help potentiate the phytonutrients.
  5. Wash and chop chives. Reserve 1 Tbsp for garnish.
  6. Heat olive oil over medium heat in pan, iron skillet is ideal.
  7. Add onions and pinch of salt, cook until soft about 6 minutes, stirring occasionally.
  8. Add garlic, red pepper, sweet potatoes, salt and cracked red plus black pepper.
  9. Cook 10 minutes, then add chives/scallions except 1 Tbsp for garnish. Stir occasionally.
  10. Cook additional 5-10 minutes until sweet potatoes are golden brown and soft.
  11. Let cool, portion into bowl and garnish with chives/scallions.
  12. If desired, cook eggs any style you like, over-easy or poached work best.
  13. Top sweet potato hash with eggs and enjoy!



  • Sweet potatoes:  any other variety potato like purple, red, yukon gold
  • Red pepper:  orange, yellow or green bell pepper
  • Red onion:  white onion
  • Eggs:  chickpeas, tofu or lentils for a vegan protein source

Prep time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes

Servings: 2

  • Nutrition per serving:
  • Calories210
  • Fat7g
  • Saturated Fat1g
  • Cholesterol0mg
  • Sodium125mg
  • Carbohydrates35g
  • Fiber6g
  • Sugars10g
  • Protein 3g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Stacy Kennedy, MPH, RD, CSO, LDN; Reboot Nutritionist

Stacy is a Board Certified Specialist in Oncology Nutrition and an Integrative Nutritionist. She consults for various companies, focusing on health, wellness and innovative strategies to help increase individual’s fruit and vegetable intake. Stacy is an American College of Sports Medicine Certified Health Fitness Specialist; she holds a BS degree in Dietetics from Indiana University, completed her dietetic internship at Massachusetts General Hospital, and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. She is a Senior Clinical Nutritionist at the Dana Farber Cancer Institute/Brigham & Women’s Hospital, Harvard Medical School teaching affiliates, in Boston, MA, with more than 20 years of experience. Stacy created and now serves as project manager and lead writer for nutrition services content on the Dana Farber website and the affiliated, nationally recognized nutrition app. Stacy is regularly featured on TV, radio, print and social media on behalf of Dana Farber and other organizations. Together with her husband, Dr. Russell Kennedy PsyD, they have a private practice, Wellness Guides, LLC. Stacy is an adjunct professor in Wellness and Health Coaching at William James College, currently teaching a graduate course in Health Coaching. Stacy is featured in the award winning documentary films, “Fat, Sick & Nearly Dead” and “Fat, Sick & Nearly Dead 2,” and serves on the Reboot with Joe Medical Advisory Board. Stacy lives in Wellesley with her husband, two sons and three dogs. She enjoys cooking, yoga, hiking and spending time with friends and family. Stacy is also one of the nutritionists who runs our Guided Reboot programs.

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