Sweet Potato Hash with Eggs – An easy everyday meal
This meal is the perfect meal to prepare on those days when you have little time to cook food but want something that’s
- Substantial
- Easy to make
- Packed with nutrients
- And loaded with flavour
- And spicy (⇒ however, this is optional)
This sweet potato hash ticks all the boxes! Also, it has that comfort food feeling to it, making it perfect in every single way.
This meal leaves little to clean up and it only takes about 20 minutes to make, from start to finish! This sweet potato hash is great for a filling breakfast but also perfect for both lunch and dinner!
You don’t need many ingredients to make this sweet potato hash! Simply sweet potato, shallot (onion or red onion will do) garlic, spinach, salt, pepper and eggs.
And then it’s topped with chilli, sesame seeds and coriander. Of course, the red chilli can be swapped for jalapeno or even sriracha, coriander for parsley if you’re one that can’t stand coriander. Not pictured here, but spring onions are also great to top this meal with.
Sweet Potato Hash with Spinach, Egg and Avocado – Nutrition Breakdown
As mentioned, this meal is bursting with nutrients
- Beta carotene – Both provitamin A and an antioxidant that can protect your skin against premature aging from UV light and is overall an important nutrient for healthy skin!
- Folate – Essential for the production of new cells in the body such as red blood cells in the body and also essential for iron metabolism.
- Magnesium – Important for proper muscle functioning, for protein production and also plays a role in keeping the bones strong.
- Copper – Essential for the production of the neurotransmitter dopamine, for healthy hair and it’s also a key player in the body’s own defence against free radicals.
- Dietary fibre – Most people associate avocados with being a good source of fat, but did you know that it’s also a great source of dietary fibre! Fibre is important for keeping you regular and for a healthy gut (psst don’t miss this post about what is dietary fibre is to learn more)
One portion provides 442 kcal, 17 g protein, 30 g carbohydrates and 22,5 g fat (with the majority of the fat being monounsaturated fats which are good for heart health!)
This meal is gluten, nut and dairy free!
Looking for more sweet potato recipes?
- Sweet potato rosti – One of the most popular recipes on this page! The sweet potato rosti is served with a black bean salsa, avocado and poached egg!
- Sweet Potato Bowl – A completely plant-based sweet potato bowl with chilli, garlic, black beans and a lush avocado sauce!
- Korean Style Sweet Potato Noodles – Inspired by the korean dish japache, here the sweet potato starch noodles are swapped for spiralized sweet potatoes!
- Baked Sweet Potato Crisps (chips) – Learn how to make homemade, oven baked sweet potato crisps that don’t burn in the oven!
If you make this recipe, please comment and give it a star rating! And don’t forget to take a picture and @nutritionistmeetschef on Instagram!
Sweet Potato Hash with Eggs
Ingredients
- 1 sweet potato (around 300-350 g)
- 1 shallot (about 2 tbsp chopped)
- 1 garlic clove
- 1 handfuls of spinach
- salt, pepper
- 4 Eggs
Garnish
- Red chill
- Fresh coriander (cilantro)
- Sesame seeds
- Springs onions (scallions)
- 1 Avocado, halved and sliced
Instructions
- Grate your sweet potato on a box grater. Chop the shallot and garlic.
- Heat a large frying pan on medium heat and add a small drizzle of oil, add the shallot and garlic and fry for a minute. Add the sweet potato, a pinch of salt and fry for around 5 minutes or until softened.
- Add the spinach and cook for a couple of minutes, until the spinach has wilted.
- Make 4 indents in the hash and crack an egg into each indent. Cover with a lid and cook for around 3-4 minutes, or until the egg whites are firm.
- Garnish with red chilli, sesame seeds, coriander (or parsley if you don't like coriander), spring onions and avocado.
Notes
- Calories are based on 350 g sweet potato, 100 g spinach and without sesame seeds, chilli and coriander. Calories are an estimation.