Sweet Potato, Onion and Egg Hash

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Sweet Potato, Onion, Egg Hash for the win!

I am pretty sure I can eat this Sweet Potato, Onion, Egg Hash breakfast every day of the year.  Every weekend, when I do a quick food prep I almost always roasted up a ton of sweet potatoes.  I leave some Sweet Potatoes cubed but uncooked just for my morning hash.  I also cut up onions and store them in my fridge to use in curries, hashes, salads, etc. 

My mornings are a little groggy yet chaotic.  I’m usually dealing with a toddler and getting ready for work at the same time.  This hash takes very little work on my behalf since everything is pre-prepped. 

How I make it:

Throw some sweet potatoes and onions in a cast iron skillet with some coconut oil, avocado oil or ghee.  Let them cook on medium heat until they start to get soft. 

Next I season the hash with salt, pepper and garlic and put a lid on the skillet for a little while longer to allow the sweet potatoes to continue to get soft without drying them out. 

(P.S. I apologize for the awful food photography.  These will have to do until I get a chance to re-shoot them more professionally)

Sweet Potato, Onion and Egg Hash

Once the sweet potatoes are cooked, I make a few wells and crack some eggs into the well.  I like my yolks runny, so once the egg whites firm up my breakfast is ready! 

Sweet Potato, Onion and Egg Hash

I’ve got the timing of this down to a science based on my stove temperatures and pan.  While my breakfast is cooking, I usually have enough time to get my son some milk and breakfast while mine is cooking.

I posted a pic of my morning breakfast on IG one day and my cousin asked how I had time to make breakfast each morning.  I know not everyone has a lot of time in the morning.  Something simple like chopping up the veggies ahead of time makes a huge difference.  Also, I leave out the onions when I’m in a hurry and just throw some already cooked sweet potatoes into the skillet to warm them up before adding the eggs.  The onions definitely give it a lot of flavor, but this quick alternative does the trick too.

To be macro-friendly, I try to use as little oil as possible.  I have a cast iron skillet that is heavily seasoned.  I usually just use my pampered chef oil sprayer to give the skillet a coating of avocado oil.

Sweet Potato, Onion, Egg Hash
Serves 1
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Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Prep Time
5 min
Cook Time
20 min
Total Time
25 min
Ingredients
  1. Coconut Oil, Ghee or Avocado Oil
  2. 1 Medium Sweet Potatoe - peeled and cubed
  3. Half of a yellow onion - diced
  4. Salt, Pepper and Garlic Powder to taste
  5. 2 Eggs
Instructions
  1. Heat up oil of choice in a skillet at medium heat (I use a non-aerosol oil sprayer and coast a cast iron pan)
  2. Add sweet potatoes and onions, stir them every few minutes until they start to turn soft.
  3. Once the sweet potatoes start to soften, put a lid on the skillet to finish cooking without drying them out.
  4. Once the sweet potatoes are fully cooked and soft when you poke them with a fork, add salt, pepper and garlic powder to taste. Then make wells and crack however many eggs you want to egg. Put the lid back on and let it cook to your liking. I happen to like my yolks runny, so I wait till the egg whites cook all the way through before scooping onto my plate.
  5. Enjoy!
Our Primal Family http://ourprimalfamily.com/

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