30-Minute Sweet Potato and Kale Hash

This Skillet Sweet Potato Kale Hash is a vibrant, nutrient-packed breakfast or brunch option that’s as delicious as it is wholesome.

Sweet potatoes provide fiber and complex carbs for sustained energy, while kale adds a punch of vitamins, antioxidants, and plant-based protein.

Eggs add protein and healthy fats, making this dish satisfying and balanced.

Quick to prepare and cooked entirely in one skillet, it’s perfect for busy mornings, meal prep, or a comforting dinner that comes together in just 30 minutes.

Sweet Potato and Kale Hash

Jessica T. Brown

A colorful, nutritious hash made with sweet potatoes, kale, eggs, and spices, all cooked in a single skillet.

This quick, fiber- and protein-rich breakfast or brunch recipe is gluten-free, vegetarian, and perfect for busy mornings or meal prep.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Course Breakfast

Cuisine American, Gluten-Free

Servings 4

Equipment

• 1 cast iron or nonstick skillet
• Measuring cups and spoons
• Cutting board and chef’s knife
• Spatula or wooden spoon

Ingredients

  

• 2 tablespoons olive oil
• ½ cup diced red onion
• 3 ½ cups cubed and peeled sweet potatoes
• 1 tablespoon minced garlic
• 1 teaspoon salt
• 1 teaspoon paprika
• ½ teaspoon cumin
• ½ teaspoon black pepper
• 3 cups finely chopped kale
• 4 large eggs
• ¼ cup chopped fresh cilantro for garnish
• 1 medium avocado sliced, for serving

Instructions

 

• . Prepare Your Ingredients: Before starting, gather all ingredients and equipment. Peel and cube the sweet potatoes into roughly ½-inch pieces for even cooking. Dice the red onion, finely chop the kale, mince the garlic, and slice the avocado for serving. Preparing everything in advance ensures a smooth cooking process and prevents overcooking the sweet potatoes or eggs.
• Heat the Skillet and Olive Oil: Place a large cast iron or nonstick skillet over medium heat and add 2 tablespoons of olive oil.

  Allow the oil to warm for about 1–2 minutes until shimmering.

  This step ensures the onions and sweet potatoes cook evenly and prevents sticking.
• Sauté the Onions: Add ½ cup of diced red onion to the skillet.

  Sauté for about 5 minutes, stirring occasionally with a spatula or wooden spoon.

  Cook until the onions are translucent, soft, and lightly golden, releasing their natural sweetness, which forms the flavor base for the hash.
• Add the Garlic: Add 1 tablespoon of minced garlic to the onions.

  Stir continuously for about 1 minute to prevent burning.

  Garlic cooks quickly and provides a fragrant, savory depth to the dish, blending perfectly with the sweet potatoes and spices.
• Cook the Sweet Potatoes with Spices: Add the 3 ½ cups of cubed sweet potatoes to the skillet. Sprinkle in 1 teaspoon salt, 1 teaspoon paprika, ½ teaspoon cumin, and ½ teaspoon black pepper.

  Stir to coat the sweet potatoes evenly with the spices and oil.

  Cover the skillet with a lid and cook over medium heat for about 15 minutes, stirring every 5 minutes.

  Check for doneness by piercing a sweet potato cube with a fork—it should be tender but not mushy.
• Wilt the Kale: Once the sweet potatoes are fork-tender, add 3 cups of finely chopped kale to the skillet.

  Sauté for 2–3 minutes until wilted, stirring frequently.

  The kale should retain its bright green color and slightly crisp texture, providing a nutritional boost and lovely visual contrast in the hash.
• Create Wells and Cook the Eggs: Use a spatula or spoon to make 4 small wells in the hash, evenly spaced. Crack one large egg into each well.

  Cover the skillet and cook for 3–5 minutes, depending on your preference.

  For runny yolks, cook closer to 3 minutes; for firmer yolks, allow 5 minutes.

  The eggs add protein and richness to the hash, balancing the sweet and savory flavors.
• Garnish and Add Avocado: Remove the skillet from heat.

  Sprinkle ¼ cup of freshly chopped cilantro over the top for a fresh, herbal brightness.

  Slice 1 medium avocado and serve alongside the hash or on top for creaminess, healthy fats, and additional flavor.
• Serve and Enjoy: Use a spatula to carefully portion the hash onto plates.

  Serve immediately with optional toast or extra avocado slices.

  This dish is perfect for breakfast, brunch, or even a light dinner, providing a filling, fiber-rich, and protein-packed meal.

Notes

• Use evenly cubed sweet potatoes to ensure uniform cooking and prevent some pieces from being undercooked while others are mushy.
• Finely chopping kale helps it cook quickly and blend seamlessly with the sweet potatoes.
• Adjust spices to taste: smoked paprika adds a warm, smoky flavor, while cumin adds earthy depth.
• Eggs can be cooked to preference: sunny-side up, over-easy, or fully set.
• Olive oil can be swapped for avocado or coconut oil for different flavor profiles and healthy fats.
• Garnish with fresh cilantro and avocado just before serving to maintain vibrant color and texture.
• Optional: add a pinch of red pepper flakes for a subtle heat.
• Leftovers reheat well in a skillet or microwave, though eggs are best cooked fresh.

Chef’s Secrets for Perfect Hash

The key to a perfectly balanced skillet hash is layering flavors and textures.

Start with sautéing onions until translucent to build a sweet, savory base.

Toast garlic briefly to release its aroma without burning.

Covering the sweet potatoes while cooking ensures tenderness, but stirring every few minutes prevents sticking.

When adding kale, fold it in gently to avoid overcooking.

Finally, cooking the eggs in small wells lets you control doneness and keeps yolks intact.

These small techniques elevate a simple skillet into a restaurant-quality dish.

Serving Suggestions for Best Results

Serve this hash hot, garnished with freshly chopped cilantro and sliced avocado for creaminess.

Pair with crusty toast, warm tortillas, or roasted cherry tomatoes for extra flavor.

A drizzle of hot sauce or salsa verde can add a zesty kick. For brunch gatherings, serve family-style directly from the skillet for a rustic, inviting presentation.

This hash also pairs wonderfully with a light green salad or fresh fruit on the side, making it a versatile breakfast, lunch, or dinner option.

Storage Tips for Freshness

This hash is best enjoyed immediately, but it can be stored in an airtight container in the refrigerator for up to 2 days.

Reheat gently in a skillet over medium heat to retain the texture of sweet potatoes and kale.

If cooking eggs in advance, you may want to cook them separately to prevent them from becoming rubbery when reheated.

Sweet potatoes and kale maintain their flavor and nutritional value well, making this hash a convenient option for meal prep.

Frequently Asked Questions

1. Can I use other greens instead of kale?

Yes! Spinach, Swiss chard, or collard greens work well. Add hearty greens first and delicate greens near the end to prevent overcooking.

2. Can I make this hash vegan?

Absolutely! Replace the eggs with sautéed tofu, tempeh, or chickpeas for a plant-based protein boost.

3. How do I make sweet potatoes cook faster?

Cut them into smaller, uniform cubes and cover the skillet while cooking. You can also parboil for 5 minutes before sautéing to reduce skillet time.

4. Can I store this hash for meal prep?

Yes, store in an airtight container in the fridge for 1–2 days. Cook eggs separately if you want to reheat without losing texture.

5. Can I add extra spices or toppings?

Definitely! Smoked paprika, cayenne, garlic powder, or herbs like thyme work beautifully. Top with avocado, hot sauce, or feta for added flavor and richness.