What does it mean to eat a balanced breakfast? In my book, I try to achieve balance by including protein, complex carbs and heart-healthy fats into one meal with an emphasis on food that are also packed with vitamins and minerals.
In the case of today’s recipe, sweet potato breakfast hash, here is how it measures how to providing all of those things:
- Sweet potatoes: They are a complex carbohydrate with fiber, vitamins A and C, B vitamins, iron, calcium and selenium. I keep the skins on for even more nutrition (and less prep).
- Leafy greens: Contain a host of nutrients, including vitamins A, C and K, fiber, folate, calcium, iron and potassium. Most of us don’t eat enough leafy green vegetables, and they’re one of the easiest veggies to sneak into just about anything.
- Onion: They’re a good source of vitamin C, folate, vitamin B6 and potassium, among other vitamins and minerals.
- Eggs: The whites are a good source of protein and the yolks contain vitamins D, A, E and K, choline, B vitamins, folate and some have omega-3 fatty acids (generally if the hens are fed flax seed). There is also fat in the egg yolk.
- Olive Oil: The sweet potatoes, onions and greens are sauteed in olive oil, which is rich in monounsaturated fats (which are heart-healthy) and in antioxidants. Fat helps fat-soluble vitamins like D, E and K be absorbed in the body.
As you can see, today’s breakfast meets our criteria of being both balanced and nutrient-rich. So go ahead, whip up a batch (or 3!) and have a delightful breakfast all week long.Print
Easy sweet potato hash with fried eggs, perfect for breakfast meal prep.
- 3 tablespoons olive oil
- 2 large sweet potatoes, skins on, washed and diced
- ½ medium sweet onion, peeled and thinly sliced or diced
- 4 cups fresh baby spinach or chopped kale
- ¾ teaspoon kosher or sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon smoked paprika (optional)
- 4 large eggs
- ¼ teaspoon kosher or sea salt
- ¼ teaspoon ground black pepper
- Heat the olive oil in a large nonstick skillet to medium heat. Add the sweet potatoes and cook 7-8 minutes, stirring occasionally, until lightly crispy on the outside. Add the onion and cook another 2-3 minutes or until slightly soft. Stir in the greens and garlic and cook another 2-3 minutes or until greens are wilted. Season with salt, black pepper and smoked paprika (if using). Divide the hash into 4 bowls.
- Crack 4 eggs into the same pan and season with salt and black pepper. Reduce the heat to medium-low. Cook 2-3 minutes, then flip and cook an additional 1-2 minutes or until white is set and yolk is runny. Serve an egg with each bowl of sweet potato hash.
Meal Prep Tip: Divide hash with eggs into 4 glass containers and refrigerate up to 5 days. To reheat, microwave on high about 1 minute or until heated through.
- Serving Size: 1/4 of recipe
- Calories: 255
- Sugar: 5g
- Sodium: 335mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 4g
- Protein: 9g
- Cholesterol: 185mg
Keywords: hash, breakfast, eggs, sweet potato, vegetarian