Sweet Potato Breakfast Hash


This post may contain affiliate links. See my disclosure policy.

Jump to Recipe

Sweet potato breakfast hash nails all the right savory flavors in one easy skillet recipe. A simple mix of sweet potato, kale, bacon, onion and bell peppers, it’s hearty and nourishing. Just crack a few eggs on top for a tried-and-true breakfast of champions recipe.

Cubed sweet potato and vegetables in a skillet with eggs.

When I wake up, the first thing I normally think about is: food. Sometimes I crave savory egg muffins and sometimes I crave sweet paleo pancakes. But if you’re torn in between the two, sweet potatoes will be your best friend at breakfast.

Are Sweet Potatoes Good For Breakfast?

Not only do sweet potatoes have a delicious flavor and a creamy, rich texture, but they’re full of fiber, vitamins and antioxidants. Plus, they’re such a versatile ingredient when it comes to cooking. You can bake them, spiralize them, roast them or in this case, sauté them!

Side note: this sweet potato breakfast hash is great for meal prepping. Simply prepare and cook all the ingredients, except for the eggs, ahead of time. Then reheat everything in a skillet, giving it a quick stir, and crack fresh eggs into it. Although this dish is great for a large group of people, you can also cook this into a smaller portion for one or two people.

Eggs nestled between vegetables in a sweet potato breakfast hash recipe.

Sweet Potato Breakfast Hash Ingredients

This recipe is extremely flexible when it comes to ingredients. You can make a breakfast hash for all seasons! But here’s what’s in mine today:

  • Sweet Potatoes: They form the bulk of the recipe and provide energy with good carbs.
  • Bacon: Crispy bacon adds enormous flavor to this skillet recipe.
  • Onions: Choose yellow onions or white onions, they both work beautifully.
  • Red Bell Pepper: You could use any color, but I love red bell pepper to complement the other colors in the skillet.
  • Kale: A sturdy green that wilts just enough, but not too much.
  • Cumin, Garlic Powder and Paprika: For that addictive savory flavor that will have you going back for seconds.
  • Eggs: I use 4 eggs, but you could easily add up to 6 eggs.
  • Green Onion: Because more savory greens on top for garnish is always a good idea.
Sauteeing bacon, onions and bell peppers.
Sauteing sweet potato, kale and eggs for breakfast hash recipe.

How To Make A Sweet Potato Breakfast Hash

Made from a group of wholesome ingredients, this sweet potato breakfast hash is healthy and hearty. Here’s how to make it:

  1. Cook the bacon in a large pan over medium heat. Saute the bacon pieces until they’re golden and crispy and then remove them with a slotted spoon to a paper towel.
  2. Saute the onion and red bell pepper for about one minute to soften.
  3. Add the sweet potatoes and spices to the pan and cook for 10-12 minutes. Then place a lid on the pan for the last 5 minutes to further soften the potatoes.
  4. Add the bacon and kale to the pan and stir until the kale has just wilted.
  5. Create wells in the hash using a spatula. Crack an egg into each well and cook until the eggs are done to your liking. You can also cover the hash with a lid to cook your eggs all the way through.
  6. Remove the breakfast hash from heat and season it with a sprinkle of salt, pepper, and sliced green onion. Serve and enjoy!
A single portion of sweet potato breakfast hash on a plate.

More Sweet Potato Recipes You’ll Love

Have a few extra sweet potatoes? Turn them into one of these delicious, reader-favorite recipes below!

Sweet Potato Breakfast Hash

4.97 from 53 votes
Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
Servings: 4 servings
Author: Lisa Bryan


Sweet potato breakfast hash is an easy skillet breakfast recipe perfect for fall and winter! It's hearty, nourishing, will fill you up and easy to make!


  • 4 slices bacon, cut into ½-inch thick pieces
  • 1 small onion, diced
  • 1 red bell pepper, diced
  • 1 large sweet potato, peeled and diced into ½-inch cubes (approx 4 cups cubes)
  • 2 cups kale leaves, roughly chopped
  • ¼ teaspoon cumin
  • ¼ teaspoon garlic powder
  • ¼ teaspoon paprika
  • kosher salt and freshly ground black pepper, to taste
  • 4 eggs
  • 1 green onion, sliced


  • Heat a large saute pan on medium heat. Add the bacon and saute until golden and crispy. Use a slotted spoon to remove the bacon to a paper towel or small bowl.
  • Add the diced onion and red bell pepper to the pan and saute for one minute to soften.
  • Add the diced sweet potato and spices to the pan. Cook the sweet potato for 10 to 12 minutes, stirring often. Place a lid on the pan for the last 5 minutes to soften the sweet potato until fork tender.
  • Add the bacon back into the pan along with the kale and stir for an additional 1 to 2 minutes or until the kale is wilted.
  • Use a spatula to create 4 wells in the hash. Crack an egg into each well and cook until the eggs are done to your liking. You can add a lid to the pan to cook the eggs through faster.
  • Remove the breakfast hash from the heat. Season with salt and pepper and top with sliced green onion. Serve immediately.

Lisa’s Tips

  • My favorite pan to use when cooking this recipe is a Staub cast iron pan, as it cooks evenly and retains the heat. 


Calories: 222kcal | Carbohydrates: 15g | Protein: 11g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 178mg | Sodium: 242mg | Potassium: 481mg | Fiber: 2g | Sugar: 4g | Vitamin A: 9218IU | Vitamin C: 82mg | Calcium: 91mg | Iron: 2mg
Course: Breakfast
Cuisine: American
Keyword: breakfast hash, Sweet Potato Breakfast Hash, Sweet Potato Hash
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

You May Also Like

About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

Leave a comment

All comments are moderated before appearing on the site. Thank you for sharing your feedback!

Your email address will not be published. Required fields are marked *

Recipe Rating


  1. Delicious! I recommend adding a drizzle of honey or hot honey to the top for an additional kick of flavor. A new breakfast staple!5 stars

  2. We were very pleased with this recipe. Having no bacon, I used pastrami, having no kale, I used spinach and having no cumin, I skipped it. A good recipe does permit you to substitute a few of the ingredients, with great success. This is one of those recipes.5 stars

    1. This uses raw sweet potatoes. But, you could also cook your sweet potato a day in advance, so you can toss it together even quicker for breakfast!

  3. I made this last night exactly as written and it was delicious! I did have to microwave our sweet potatoes for a minute or two because I couldn’t get the knife to slice through it easily, but other than that, the recipe went flawlessly.  I used dark red kale that I massaged after chopping. I don’t know if that makes a difference but the kale was good! 
    And the meal was great with a little side of ranch dressing.  I think this one  will go into our most used monthly meals list! 5 stars

  4. Absolutely scrumptious! Used four small Sweet Potatoes and chard held up just fine! Thank you for this awesome recipe!5 stars

  5. This was my first time making a breakfast hash and I absolutely loved it! I used turkey bacon because I didn’t have any regular bacon thaw, so I added some ghee to the pan before adding the pepper and onion. I still had to add a little more oil and water during cooking to make up for the lack of fat, but it didn’t affect how well it cooked at all. I topped it with avocado as mentioned in another comment and added some Frank’s hot sauce and it’s incredible!!5 stars

  6. Hi! I attempted to make this (full disclosure: I’m not a good cook) and followed the recipe but it ended up being pretty burnt. Any tips? Thanks!

  7. Delicious! Although, the photo looks like it’s yam hash as yams are orange and sweet potatoes are not. So yummy!5 stars

  8. My husband and I greatly enjoyed this delicious, nutritious and attractive brunch meal.
    Thank you for the recipe!5 stars

  9. I have made this dish several times and love it! It is great for meal prepping. Do you think it would freeze well?

    1. You can freeze the hash without the eggs. Then when you’re ready to eat, defrost the veggie base and add fresh eggs.

  10. Fabulous! My family loved it. Daughter picked out the peppers, but oh well, I liked them. Used spinach instead of kale, not a big fan of kale…5 stars

  11. This looks delicious and I’m definitely going to make it, but the fiber content is quite low and I’m not sure why?4 stars

  12. Fixed this for dinner. My husband had his doubts because he doesn’t really care for sweet potatoes. I love them. Went to a farmer’s market, purchased quite a few, so decided to try this hash. We both loved it. The seasonings are perfectly balanced. Great way to get healthy sweet potatoes into someone you love!5 stars

    1. Glad your husband enjoyed this sweet potato hash in the end Christine! It’s all about how you flavor it and pair it with other ingredients :)

  13. Delicious! Always looking for ways to get more veggies in my breakfast and more sweet potato in my diet. My husband who doesn’t like sweet potatoes ate it! (Of course, the bacon helped 😉)

  14. I don’t usually write reviews after trying a recipe but this was delicious! I had something similar in a restaurant and was looking for a recipe to make at home. This far exceeded my hopes! Thank you Lisa!
    I am making this quite often so I tweaked it a bit. I cube the sweet potatoes and steam them while prepping and cooking the bacon, onions, etc. Adding in the partially cooked potatoes saves some time. I don’t add the eggs in a well rather instead I prepare the hash the night before and then take out one serving for each of the next four days, reheat then cook the eggs in the same skillet. Makes a healthy breakfast very easy!5 stars

    1. Thrilled to hear you’ve found a winning breakfast hash recipe that reminisces of one you had in a restaurant!

  15. Hi Lisa. 
    I have just recently stumbled upon your YouTube channel. I can relate with your history with autoimmune disease. I  myself have inflammatory arthritis. I had a Total knee replacement in May. I really want to change my lifestyle and eating habits. I am 55 and feel 80 some days. I am in some crazy medications meaning Biologics my disease is poorly controlled. I’m hoping with watching and learning from you this will help. Thank you for all you do. I really enjoy watching your channel. Thank you. Tracy 

    1. Happy to hear you’ve discovered Downshiftology as well Tracy! Let’s work together to create healthy meals to get you back on track :)

  16. YUM! I ate this, yes I Did! Oh boy, was it YUM! The juxtaposition of the sweet potatoes to the BACON made my mouth dance like it had just completed a 3 week deep dive into Adumu jump-dancing! I cant WAIT to expose my bridge partner to this fabulous recipe! 3/5 stars5 stars

  17. This is by far our favorite Whole30 recipe. I’ve made a double recipe of this 5 times during our Whole30 (we’re done in 2 days!) and we’ve never gotten tired of it. It’s an awesome breakfast! 5 stars

    1. Could you suggest a method that involves baking to cook the eggs? I love making this then separating it into portions for quick breakfasts.

  18. We make something similar to accompany chicken or other similar meats. The differences are:

    Mustard greens instead of kale (loathe kale).
    Adding some apple cider vinegar (couple of tsps).
    Adding serrano peppers (a South Texas thing).
    No garlic, bacon or bell peppers.

    I think if I make this variation, or a combo of the two, I’ll use a bit of olive oil and then add some pre-made bacon crumbles when called for, to get the bacon yum to spread around with a healthier fat.

  19. This was great!! To make things quicker, I used pre cooked bacon, chopped kale, a bag of frozen sweet potatoes. all of this came together quickly, and the eggs cooked for about 6-7 min for our liking. very tasty and it is WHOLE 30!5 stars

  20. made this for my husband with 2 minor tweaks, he doesn’t like kale so I used spinach and he likes spicy so I added red pepper flakes,  he loved this!  a great alternative to standard breakfast potatoes it’s definitely on our morning rotation now.5 stars

  21. Thank you for another great dish. I don’t eat eggs, but the recipe is great tasting still! I used a kale salad mix, no red bell pepper. I take pictures of everything I make from you it’s very clean and good tasting. Presentation always first class.5 stars

  22. This was so good.  I didn’t have the bacon but that didn’t impact the flavor. Thanks for an awesome recipe to change things up in the morning. 5 stars

  23. So good! I used ham instead of bacon, used cinnamon instead of garlic powder.
    I had to due to allergies for garlic and only had ham. Delicious. Thank you!5 stars

  24. Will definitely keep this one in my back pocket for delicious, nutrient-dense meals! Tasted excellent even though I burned some of the sweet potatoes haha. I subbed the bacon with canned corn beef, and it was fine but can’t wait to try again with bacon.5 stars

    1. Hi Andrea- Definitely a great way to incorporate sweet potatoes into your breakfast routine :)

  25. Thank you! This recipe is awesome, and sparked my own version. I used sweet potato, kale and a little fresh salsa  (tomato, onion, cilantro) for my hash and it was delicious 😋 5 stars

  26. Hi Lisa,

    Made this for breakfast this morning for my son and I.  He doesn’t generally like sweet potatoes, but did enjoy this dish.  Since I didn’t have any kale on hand I substituted with spinach and it was delish!

    Thanks for a great recipe, it was a nice change from our usual boring breakfasts 🙂5 stars

    1. Hi Gail – Glad this recipe helped your son like sweet potatoes again! And yes, this dish can easily be substituted with other leafy greens :)

  27. I thoroughly enjoyed making this dish as I love all the ingredients… thank you for sharing… I must say I had a double portion because it was sooo delicious. My husband and I really enjoyed this.and a plus for me was the calorie count was so low that’s why I had 2 helpings. It’s really filling. Thank you Lisa. This is definitely a must repeat meal for our family..I am going to make this for everybody when they come over. 5 stars

    1. I’m glad you and your husband enjoyed this recipe :) It’s very easy to get a second plate, but don’t worry – you’re eating fresh and healthy ingredients!

  28. Made it this morning and loved it! So easy and yummy 😋 Just subbed spinach for the Kale since I didn’t have any but will make again & share. Thank you!5 stars

    1. Hi Nita – This recipe with spinach sounds delicious as well :) Definitely a dish that can be mixed and matched with different ingredients.

  29. Delicious! My husband and I really enjoyed this recipe for our Sunday brunch together. I added an extra yellow bell pepper, and a Super Green mix I had on hand instead of just kale. I would definitely recommend the recipe.5 stars

    1. Hi Patricia – It’s the perfect Sunday brunch recipe! Happy to hear both you and your husband enjoyed this :)

    1. Hi there – Yes! You can definitely reheat this :) It will be a little soft after a few days, but still delicious!

    2. Hi from the U.K. I’m coeliac and have recently been diagnosed with diabetes, however seeing your recipes has made my day, Thank you Lisa I can’t wait to start making good wholesome food. Xo from Tony U.K.5 stars

      1. Hi Antony – So glad you are loving all my recipes so far! Can’t wait to see what you make next :)

  30. OMG, I am in breakfast heaven! As a sweet potato addict, this recipe makes me so happy. Make some extra roasted sweet potato during the week and you whip up this breakfast in a few minutes. I added some tomato which was tasty too.5 stars

  31. We love sweet potatoes, and I’m always looking for delicious ways to serve them. This recipe sure gets the day off on the right foot and it’s gorgeous and holiday-ready too! Just looking at it makes me want to sigh with pleasure!5 stars

    1. Hi Becky – Thrilled to hear you’ve made this so many times already :) Definitely a great dish for any meal of the day.

  32. We ended up making this one for dinner and it was soooooo good! I added some red pepper flakes since I like spicy and topped off with a little hot sauce and it really worked well with the sweet potatoes. Next time I’d like to add a bit more kale though since it wilts down so much.5 stars

    1. Wonderful! I’m so happy you love this breakfast hash. It really is flexible so feel free to add more spices or kale. I’m always a proponent of more kale!