Sweet potato hash and eggs

Sweet potatoes are high in Vitamin A – an antioxidant that is especially great for your eyes, skin, and immune system!  Try this recipe over rice for a perfect dinner meal!

Makes:  4 servings


Serving Size: 1 cup hash and 1 fried egg 
Calories: 220

Total Fat: 14g

Saturated Fat: 3g
Protein: 8g
Sodium: 100mg
Total Carbohydrates: 17g
Added Sugar: 0g
Fiber: 3g

Sweet Potato Hash and Eggs


2 large sweet potatoespeeled, diced
1 small yellow onion, diced (about ¾ cup)
bell pepper, seeds removed, diced (about 1 cup)
2 cloves garlic, peeled and minced (about 1 Tbs)
4 large eggs
1 cup water
2 Tbs + 1 tsp vegetable oil


  1. Heat 1 Tbs oil over medium heat in a deep skillet. Add potatoes and cook, stirring occasionally, about 5 min.
  2. Add another 1 Tbs oil, along with onion, bell pepper, and garlic to the skillet with the sweet potatoes.  Cook about 5 minutes, stirring occasionally, until the onion is soft and the sweet potatoes are tender.
  3. Divide the hash between 4 plates and return skillet to the stove.
  4. Heat 1 tsp oil in the skillet over medium heat.
  5. One at a time, add each egg to the skillet. Cook about 1-2 minutes, until the whites are nearly solid (no longer clear). Flip the egg and cook for one more minute.
  6. Top sweet potato hash with an egg, and serve right away.

Source: SNAP4CT.org

Photo Source: SNAP4CT.org

 SNAP-Ed is funded by USDA’s Supplemental Nutrition Assistance Program or SNAP. This institution is an equal opportunity provider.

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