Published: · Modified: by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 28 Comments
Jump to Recipe Print Recipe Rate this Recipe
Whip up this healthy sweet potato hash with baked eggs for brunch or an easy Meatless Monday meal. It's tasty and chockfull of vitamins and minerals.
I'm beginning to think there's something wrong with me. The last day of October is almost here and I haven't posted a single pumpkin recipe yet. Not one. Maybe this doesn't matter in the real world, but in food blogger land, not posting a pumpkin recipe in the autumn makes me a bit of an outcast. So, I am diving back into some of my old standbys...Whole Wheat Pumpkin Spice Latte Muffins and Spiced Pumpkin Yogurt Parfait...to keep me feeling "in the loop".
Looking back at some of my favorite and most popular recipes, I'm beginning to think that sweet potato is the new pumpkin. You can throw them in a slow cooker curry, bake and stuff with hummus and spinach or pair with an awesome avocado sauce in a hash.
And don't even get me started on the health benefits. Well, actually, I am going to get started. But let's talk about this recipe first.
This sweet potato hash is a little different than the other ones that I've made, such as the one with avocado sauce, the one with endive and sriracha buttermilk sauce and the one with Canadian bacon and sage.
In all of those recipes, I diced the sweet potatoes and mixed them with russets. The sweet potatoes in this recipe are grated and tossed with fresh nutmeg and sage. There's not a single russet to be found, which makes this recipe fit for any paleo diet (it's gluten-free, too).
Alternatively, try my , made with small creamer potatoes.
While a cast-iron pan produces the nicest browning on the bottom of the hash, you can still use other types of skillets for this recipe.
Once the sweet potato hash is cooked and starting to brown, try to resist eating it for just a few more minutes. It's hard, I know! Using the back of a wooden spoon, make four indentations in the sweet potatoes, crack an egg into each indentation and bake for 10 minutes until the eggs are perfectly cooked with gorgeous runny yolks.
Brunch or dinner is served!
A Helping of Health:
We've all heard that sweet potatoes are good for us, but did you know that they are one of nature's best sources of carotenoids, such as beta-carotene? That means powerful antioxidants, which help boost our immunity to disease. And those chock-a-block levels of vitamin A and beta-carotenes help to prevent macular degeneration and vision loss. Both of these nutrients are fat-soluble, which means it's best to eat them with a bit of fat to help with absorption. The eggs and olive oil in this recipe should do the trick.
If you are an athlete of any level (and I mean running, walking, swimming, kickboxing...you name it), you need some healthy carbs to fuel your workouts. With all of their other health benefits, sweet potatoes are a wise carbohydrate choice. They also contain manganese, which aids in the metabolism of carbohydrates. This can help level out blood sugar levels.
Wait...a veggie that contains the mineral to help metabolize its own carbohydrates? Smart little sucker.
Other healthy sweet potato recipes:
Buffalo Chicken Stuffed Sweet Potatoes
Printable Recipe
Sweet Potato Hash with Baked Eggs Recipe
Whip up this healthy sweet potato hash with baked eggs for brunch or an easy Meatless Monday meal. It’s tasty and chockfull of vitamins and minerals.
5 from 2 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: Baked Eggs, Sweet Potato Hash
Prep Time: 10 minutes minutes
Cook Time: 40 minutes minutes
Total Time: 50 minutes minutes
Servings: 4 Servings
Calories: 157.3kcal
Author: Dara Michalski | Cookin' Canuck
Ingredients
- 1 large sweet potato 1 ½ pounds., peeled & grated
- ¾ teaspoon grated nutmeg
- ½ teaspoon kosher salt
- ½ teaspoon ground pepper
- 2 teaspoons olive oil
- 1 small onion diced
- 3 garlic cloves minced
- 2 tablespoons chopped fresh sage
- 4 eggs
- salt and pepper to taste
Instructions
Preheat the oven to 375 degrees F.
In a large bowl, toss to combine the grated sweet potato, nutmeg, salt and pepper.
Heat the olive oil in a large cast-iron skillet set over medium heat. Add the onions and cook, stirring occasionally, until the onions just begin to brown, 4 to 5 minutes.
Add the sweet potato mixture, along with the garlic and sage. Cook, stirring frequently, for about 5 minutes.
Cover the pan and cook until the sweet potato starts to brown on the bottom, 10 to 15 minutes.
Using the back of a wooden spoon, make 4 indentations in the sweet potato and crack the 4 eggs into the indentations.
Transfer the uncovered skillet to the oven and bake until the egg whites are cooked and the yolks are runny, about 10 minutes.
Season with salt and pepper, to taste. Serve.
Notes
Weight Watchers Points: 4 (Points+), 3 (Old Points)
Nutritional information does not include the extra, optional salt and pepper.
Nutrition
Serving: 1Egg + 0.75 Cup Hash | Calories: 157.3kcal | Carbohydrates: 15.2g | Protein: 7.7g | Fat: 7.4g | Saturated Fat: 2.1g | Cholesterol: 186mg | Sodium: 367.6mg | Potassium: 167.6mg | Fiber: 2.2g | Sugar: 4.2g
Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
