Sweet Potato Hash With Tomatoes and Kale

sweet potato hash
Dana Angelo White
Total Time: 40 min
Prep Time: 10 min
Cook Time: 30 min
Servings: 2 (1 cup veggies + 2 eggs)

Nutrition Highlights (per serving)

251 calories
12g fat
20g carbs
16g protein
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Nutrition Facts
Servings: 2 (1 cup veggies + 2 eggs)
Amount per serving  
Calories 251
% Daily Value*
Total Fat 12g 15%
Saturated Fat 4g 20%
Cholesterol 372mg 124%
Sodium 486mg 21%
Total Carbohydrate 20g 7%
Dietary Fiber 4g 14%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 16g  
Vitamin D 2mcg 10%
Calcium 135mg 10%
Iron 3mg 17%
Potassium 735mg 16%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Create a veggie filled high protein and high fiber breakfast in minutes. Those with celiac disease won’t miss slices of toast when they can enjoy eggs along with a bed of crispy sweet potatoes.

Since vegetables may be hard to come by at breakfast time, this recipe helps get a few extra servings in. Crunchy sauteed kale mixed with juicy, sweet tomatoes is a winning combination.


  • 1 medium sweet potato
  • 2 teaspoons olive oil
  • ¼ teaspoon kosher salt
  • freshly ground black pepper
  • 1 cup chopped kale
  • 1 cup chopped tomatoes
  • 4 large eggs


  1. Shred sweet potato using a box grater or julienne peeler.

  2. Heat oil in a nonstick skillet over medium heat.

  3. Add sweet potato, season with salt and black pepper to taste.

  4. Sauté sweet potatoes for 10 minutes, stirring frequently.

  5. Add kale and tomato and continue to sauté for an additional 5 minutes.

  6. Once kale is slightly wilted and sweet potato is crispy, transfer to a plate.

  7. Return skillet to the heat and add eggs to the pan; cook as desired.

  8. Serve eggs over sweet potato mixture.

Ingredient Variations and Substitutions

You can follow the same method using regular potatoes instead of sweet potatoes for a difference mix of nutrients. A light sprinkle of shredded cheddar cheese or crumbled feta is a wonderful addition to this meal. If you like things spicy hit the finished dish with a few dashes of hot sauce or a pinch of red pepper flakes.

Cooking and Serving Tips

The hash can be make ahead of time a reheated for breakfast or brunch; make the eggs right before serving. A nonstick skillet is best for this as you can use a small amount of oil. A hand held julienne peeler can be found at any kitchen supply store for less than 10 dollars.

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By Dana Angelo White, MS, RD, ATC
Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc.