Sweet Potato Hash and Eggs

Here is a recipe for sweet potato hash and eggs:


  • 2 medium sweet potatoes, peeled and diced into small pieces
  • 1 medium onion, diced
  • 2 tablespoons olive oil
  • Salt and pepper, to taste
  • 4 large eggs
  • Fresh herbs (such as parsley, chives, or cilantro), for serving (optional)


  1. Preheat your oven to 400°F (200°C).
  2. In a large mixing bowl, toss the diced sweet potatoes and onion with the olive oil, salt, and pepper.
  3. Spread the mixture out in an even layer on a large, rimmed baking sheet.
  4. Roast in the preheated oven for 25-30 minutes, or until the sweet potatoes are tender and starting to brown around the edges.
  5. While the sweet potatoes are roasting, heat a large skillet over medium heat.
  6. Crack the eggs into the skillet and cook until the whites are set and the yolks are cooked to your desired doneness.
  7. Once the sweet potato mixture is done roasting, divide it among four plates and top each portion with an egg.
  8. Garnish with fresh herbs, if desired, and serve immediately.

Here is an approximate nutritional breakdown for this recipe:

Serving size: 1/4 of the recipe (1 egg, 1/4 of the sweet potato mixture)

Calories: 220 Protein: 7 grams Fat: 14 grams Carbohydrates: 21 grams Fiber: 3 grams Sugar: 6 grams

This nutritional information is based on the quantities of the listed ingredients, and does not include any additional seasonings or ingredients that you may choose to add. Please note that this information is only an estimate, and the actual nutritional content of your dish may vary depending on the specific ingredients and brands you use.

Here are a few ideas for how you can add more protein to this sweet potato hash and eggs recipe:

  1. Add diced chicken or turkey: You can cook and dice some chicken or turkey to add to the sweet potato mixture before roasting.
  2. Top with a high-protein sauce or condiment: Try serving the sweet potato hash and eggs with a sauce or condiment that is high in protein, such as hummus, tzatziki, or guacamole.
  3. Add a side of beans: Beans are a great source of plant-based protein. You could serve the sweet potato hash and eggs with a side of black beans, kidney beans, or chickpeas.
  4. Top with a sprinkle of nuts or seeds: Nuts and seeds are a good source of protein and healthy fats. Try sprinkling some chopped nuts or seeds, such as almonds, pumpkin seeds, or sunflower seeds, over the top of the dish before serving.
  5. Include tofu or tempeh: If you’re looking for a plant-based protein source, try adding some diced tofu or tempeh to the sweet potato mixture before roasting.

Here are a few high-protein breakfast ideas that are low in sugar and cholesterol:

  1. Avocado toast with egg: Toast a slice of whole grain bread and top it with mashed avocado and a fried egg. This simple meal is high in protein and healthy fats.
  2. Greek yogurt with nuts and berries: Greek yogurt is a good source of protein, and adding a sprinkle of nuts and some fresh or frozen berries will boost the protein content even more.
  3. Tofu scramble: Tofu is a plant-based protein that can be used to make a delicious scramble. Simply crumble the tofu into a pan and cook it with your choice of vegetables, such as bell peppers, onions, and spinach.
  4. Egg and veggie muffins: These muffins are easy to make and are a great portable breakfast option. Simply mix together some beaten eggs, diced vegetables, and shredded cheese, and bake in a muffin tin until set.
  5. Peanut butter and banana smoothie: A smoothie made with protein-rich peanut butter, banana, and milk (dairy or plant-based) is a quick and easy breakfast option that is high in protein and flavor.
  6. Quinoa porridge: Quinoa is a protein-rich grain that can be used to make a hearty and satisfying porridge. Simply cook the quinoa with milk (dairy or plant-based) and top with your favorite fruits, nuts, and seeds.

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