Sweet Potato Hash Recipe: Healthy and Hearty


Sweet potato hash is a popular recipe that can be served as a hearty breakfast or lunch. It is a combination of potatoes, meat, and eggs, cooked together in a skillet, preferably until crispy on the bottom.

As well as being loaded with vegetables and protein, this sweet potato hash recipe is paleo-friendly. It is also gluten-free and dairy-free. When it comes to taste, this recipe has the subtle kick of a touch of sriracha, which plays on the natural sweetness of the sweet potatoes.

Essential Equipment

To make this Sweet Potato Hash, you’ll need the following essential equipment:

  1. Glass casserole dish
  2. Oven
  3. Spatula
  4. Skillet
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Sweet Potato Hash Recipe

source : build your bite



  • Peel and cut two to three big sweet potatoes. In this case, you will need about six cups of diced sweet potatoes.
  • Transfer the sweet potatoes to a glass casserole dish, and sprinkle with onion powder, garlic powder, salt, thyme, pepper, and paprika. Make sure to drizzle with olive oil to coat (you will need up to 1/3 cup). Stir well to cover all the sweet potatoes.
  • Bake in the oven at 450 degrees for about 55 to 65 minutes. Stir 3 to 4 times, and each time you stir it, make sure to use a spatula to scrape off the edges that are sticking to the pan. It will help ensure the sweet potatoes are as crispy as possible. Once the potatoes are almost done, check them more often to avoid them being burnt.
  • Once the sweet potatoes have about 15 minutes remaining, it’s time to caramelize the garlic and onion. Remember that a little bit of fresh garlic and shallots will add a deep flavor.
  • Add the garlic and onions to a skillet with a little olive oil and cook for 12 to 15 minutes, until soft and browned.
  • Make sure to stir often to avoid overcooking it quickly.
  • Once the sweet potatoes are done baking, add the cooked garlic and onions to your casserole dish and mix well. Now, it’s time to serve your sweet potato hash.
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The best thing about this recipe is the fact that it is incredibly versatile, so filling, and loaded with ingredients from every food group. This is why a potato hash can be just about anything we need at any given moment. It can be your sweet potato breakfast hash, a memorable lunch, a casual dinner, or easy reheated leftovers. It is also a good reason to add a runny egg to something.

Sweet Potatoes or White Potatoes?

When it comes to the comparison of the two, the nutrition of sweet potatoes is the clear winner. While both are great additions to a healthy, well-rounded diet, sweet potatoes are packed with lots of beneficial fiber, vitamins, and beta-carotene.

Aside from the nutritional benefits, sweet potatoes are also perfect for making hashes. This is because their natural sweetness goes well alongside other savory hash ingredients, such as Italian sausage, eggs, and a dash or two of hot sauce.

Ideas on How to Enjoy

Here are some ideas on how to enjoy Sweet Potato Hash:

  1. Serve it as a side dish with breakfast favorites like eggs, bacon, or sausage.
  2. Use it as a filling for breakfast burritos or tacos.
  3. Top it with a fried or poached egg for a hearty and satisfying meal.
  4. Add cooked spinach, bell peppers, or onions to the hash for extra flavor and nutrients.
  5. Mix it with cooked quinoa or brown rice for a nutritious and filling vegetarian meal.
  6. Serve it as a side dish with grilled chicken, steak, or fish for a balanced dinner.
  7. Add black beans or chickpeas to the hash for added protein and fiber.
  8. Use it as a filling for stuffed bell peppers or squash.
  9. Top it with avocado slices, salsa, or Greek yogurt for a delicious and healthy twist.
  10. Enjoy it on its own as a light and flavorful snack.
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How to Store

To store Sweet Potato Hash, follow these steps:

  1. Allow the hash to cool completely at room temperature.
  2. Transfer the hash to an airtight container or a sealable plastic bag.
  3. Store the hash in the refrigerator for up to 3-4 days.
  4. Reheat the hash gently on the stove or in the microwave before serving, stirring occasionally to ensure even heating.

You can also freeze the hash for longer storage:

  1. Allow the hash to cool completely at room temperature.
  2. Transfer the hash to a freezer-safe container or a freezer bag, leaving some room for expansion.
  3. Label the container with the date and contents.
  4. Freeze the hash for up to 3 months.
  5. Thaw the hash overnight in the refrigerator before reheating it on the stove or in the microwave.

Before serving reheated Sweet Potato Hash, ensure it reaches a safe internal temperature. Stirring occasionally while reheating can help distribute the heat evenly.

Where to Get the Ingredients and the Tools

1. Sweet Potatoes

Sweet Potatoes (8 lb.)
  • Powerhouse of nutritional goodness
  • Great baked for sweet potato fries, or diced into soups and stews
  • Naturally fat free, high in fiber and brimming with Vitamins A and C
  • Sweet creamy flavor

Get your sweet potatoes here and see how your recipe turns out. These sweet potatoes have a sweet, creamy flavor and a high nutrient content, making them ideal for French fries or diced into soups and stews. The product is naturally fat-free, high in fiber, and, of course, full of vitamins A and C.

2. Yellow Onions

Sweet Potato Hash

To make your recipe complete, you have to include yellow onions, and you get them with this product. The onions come in light yellow flesh, golden, and papery skin. When cooked, they have a deep and sweet flavor, which is perfect for the potato hash recipe you’re making.

3. Fresh Garlic

Garlic Peeled Organic, 1 Bag
  • Selected and stored fresh
  • Sourced with high quality standards
  • Recommended to wash before consuming
  • Delicious on their own as a healthy snack or as part of a recipe

One bag of organic garlic, peeled, has been carefully chosen and stored to maintain freshness. Sourced with stringent quality standards, it is recommended to wash before consumption. These garlic cloves are delicious eaten on their own as a nutritious snack or incorporated into various recipes for added flavor and health benefits.

4. Garlic Powder

McCormick Garlic Powder, 8.75 oz
  • McCormick Garlic Powder always starts with fresh, whole garlic cloves
  • Brings balanced warmth and complexity to savory dishes
  • Non GMO
  • 2.5X our 3.12-ounce size so you will always have garlic powder on hand

The reason for choosing this product to perfect your recipe is the fact that it’s smoother, fresher, and more mellow than raw garlic. This product is made from whole garlic cloves that have been dried and ground. It’s a non-GMO product and is great for your potato hash recipe, and you can add it to any dish like meatballs, meatloaf, burgers, and more.

5. Onion Powder

McCormick Onion Powder, 7.62 oz
7,125 Reviews
McCormick Onion Powder, 7.62 oz
  • McCormick Onion Powder has savory, toasty onion flavor
  • Non GMO
  • SnapTight lids seals in flavor for shelf stable, long-lasting spices
  • 2.5X our 2.62-ounce size so you will always have onion powder on hand

This product comes with a weight of 0.57 pounds and a sharp and toasty onion flavor. It is a convenient pantry staple to make dinner preparation easy. It’s non-GMO and you can use it to add to rubs and seasoning blends for vegetables and meat.

6. Salt

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Diamond Crystal Kosher Salt – Full Flavor, No Additives…
  • No additives; Only pure kosher salt
  • Diamond Crystal Kosher Salt is endorsed by the American Culinary Federation
  • Pure and Natural with no GMOs
  • Sticks to food for fuller flavor

This is a 1.36-kg salt with less sodium and no additives added. Compared to other table salts, this product is the only pure kosher product salt with 53% less sodium by volume. While naturally crafted, the salt’s texture is light and can be crushed between fingertips for unparalleled spice control.

7. Pepper

Sweet Potato Hash

This pepper has a sharp, earthy flavor and aroma, which makes it a popular product and loved by many. The non-GMO pepper comes from premium, hand-harvested peppers and can liven up your salad, pasta, vegetables, rice, or potatoes. Whether you want to blend it into soups or stews, sprinkle it on roasted meats, or use it in marinades, this pepper is the perfect companion.

8. Thyme

Sweet Potato Hash

This thyme is sweet, warm, and light. It’s certified organic and non-GMO, making it a healthy addition to your kitchen. The product is suitable for potatoes, stews, soups, and stuffing. It’s also perfect to add to marinades and seasoning rubs for roasted or grilled meats.

9. Paprika

Sweet Potato Hash

With this 18-ounce of paprika, you can add a pop of color, aroma, and flavor to your appetizers, proteins, marinades, and dressings. It’s ideal for your classic dishes or new menu items, and is made without MSG for a bold taste. The product is also made with culinary professionals in mind, making it a fine spice that ensures consistent quality and pure taste in your kitchen.

10. Olive Oil

Sweet Potato Hash

If you need an olive oil recommendation, this product is a great option. This olive oil is made from cold-pressed olives and grown and nurtured by the local farmers. It is good for any food that starts with a saute and ends with a drizzle.

To provide you with a healthy lifestyle, this product is naturally gluten-free, non-allergenic, kosher, non-GMO, and has been certified for authenticity by the North American Olive Oil Association.

11. Glass Casserole Dish

Sweet Potato Hash

As a cook, you know how important this glass casserole dish is, especially when you’re making sweet potato hash. This product comes in size of 2-quart and 3-quart and is made of crystal-clear glass.

The glasses are durable and can be used in microwaves, pre-heated ovens, refrigerators, and freezers. The product is the right option because it’s safe and healthier than metal and plastic. These casserole glasses won’t warp, stain, retain odors, or release harmful chemicals into food.