Sweet Potato and Kale Breakfast Hash

December 21, 2023

Written by Fay Nutrition & Dietetics

Medically reviewed by Suzanna Thoe, RD

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Servings: 4

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes


  • 2 large sweet potatoes, peeled and diced into 1/2-inch cubes
  • 2 tablespoons olive oil or coconut oil
  • 1 medium onion, finely diced
  • 2 cloves garlic, minced
  • 2 cups kale, stems removed and roughly chopped
  • 1 red bell pepper, diced
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon ground cumin
  • Salt and pepper, to taste
  • 4 large eggs
  • Optional toppings: diced avocado, salsa, fresh herbs, hot sauce


  1. Prepare the Sweet Potatoes: In a large skillet over medium heat, warm the olive oil. Add the sweet potatoes and cook, stirring occasionally, until they begin to brown on the outside (about 8-10 minutes).
  2. Cook the Veggies: Push the sweet potatoes to one side of the skillet. Add a little more oil if needed, then add the diced onion and red bell pepper. Sauté until the onion becomes translucent (around 4 minutes). Add the garlic and sauté for another 1 minute.
  3. Add the Kale: Incorporate the chopped kale into the skillet, allowing it to wilt and become tender. Stir everything together, ensuring an even mix of vegetables.
  4. Seasoning: Sprinkle the smoked paprika, ground cumin, salt, and pepper over the vegetables. Stir well to coat the veggies in the seasonings.
  5. Make Wells for the Eggs: Using a spoon, create four small wells among the vegetables. Carefully crack an egg into each well.
  6. Cover and Cook: Reduce the heat to low and cover the skillet. Let it cook for 5-7 minutes, or until the egg whites are set but yolks remain runny. If you prefer a more well-done yolk, cook for an additional 2-3 minutes.
  7. Serve: Plate the hash, ensuring each plate receives a portion of vegetables and an egg. Add optional toppings like diced avocado or salsa as desired. Enjoy while hot!

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.

Nutrition Facts (per Serving)
  • Calories: 520
  • Protein: 12g
  • Carbohydrates: 90g
  • Dietary Fiber: 11g
  • Sugars: 9g
  • Fat: 15g
  • Saturated Fat: 10g
  • Cholesterol: 0mg
  • Sodium: 240mg

Please note: These nutritional values are estimated based on the ingredients used. For a more accurate nutritional breakdown, it's recommended to use a specific nutritional calculator or software.

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Fay Nutrition & Dietetics

Written by Fay Nutrition & Dietetics

Fay Nutrition & Dietetics is elevating the role that food plays in our healthcare system by making nutrition therapy by a board-certified Registered Dietitian more accessible and affordable. People meet with a nutrition expert paid for by their health insurance and see progress across a number of health conditions: diabetes, eating disorders, heart disease, and many others.

Suzanna Thoe, RD

Medically Reviewed by Suzanna Thoe, RD

Suzanna is a Board Certified and Licensed Registered Dietitian. She completed her Bachelor of Science degree at Purdue University and completed her clinical internship and Masters of Business Administration at Dominican University. Suzanna has been a RD for almost 4 years and helps her clients understand the ‘why’ behind science-backed action items to move them towards their goals.