Healthy breakfast hash of sweet potatoes, chickpeas, bell peppers, onion, spinach, and eggs in a skillet on a bamboo cutting board with a white and grey towel behind all on a wooden surface (with logo overlay)

Healthy Breakfast Hash

Start the day off right with healthy breakfast hash. A mix of veggies and eggs give enough protein to keep you going all morning.

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It’s the new year, and many made resolutions to eat healthier. Well, how’s that going so far? For many, it’s time for a few healthy yet delicious recipes to keep you going.

Did you know, the US is one of the only countries that prefers a sweet breakfast? And it’s so unhealthy and typically full of sugar.

I decided to try to make something completely different to go against that norm of unhealthy breakfast. I have to say, I notice a difference when I eat a “normal” US breakfast (cereal, pancakes, Pop-Tarts, waffles, etc.) versus when I eat a protein smoothie or scrambled eggs for breakfast.

We had some sweet potatoes and chickpeas in the pantry that weren’t used from other recipes, so I figured they would be a great base for the meal. I tend to have sliced bell peppers in the freezer, so those were thrown in there, too. And of course, I had to finish it off with some eggs.

Personally, I prefer my eggs to be cooked all the way through. Justin likes the yolk runny to dip toast in it. You can cook the eggs as long as you’d like to get the desired texture.

Step by Step

Preheat the oven to 400F. Place the sweet potato in a single layer on a plate, sprinkle with water, and microwave for 2-3 minutes, until soft. In an oven-safe skillet, heat the oil over medium-high heat. Add the sweet potato in a single layer and cook for 3-4 minutes without stirring.

Diced sweet potato in a skillet over a wooden surface

Stir in the chickpeas, onion, peppers, paprika, and thyme. Cook for about 7-8 minutes, stirring occasionally, until the vegetables soften.

Diced sweet potato, onion, bell peppers, and chickpeas in a skillet over a wooden surface

Slowly add the spinach, stirring until it wilts between batches.

Diced sweet potato, onion, bell peppers, and chickpeas with wilted spinach in a skillet over a wooden surface

Remove from the heat and make an indent in 6 places. Crack the eggs into the indents.

Diced sweet potato, onion, bell peppers, and chickpeas with wilted spinach and eggs in a skillet over a wooden surface

Place the entire pan in the oven and bake until the eggs are done to your preference:

  • 5-7 minutes = runny yolk
  • 7-10 minutes = semi-firm yolk
  • 10-15 minutes = hard yolk

Sprinkle with salt and pepper to season and serve immediately.

Healthy breakfast hash of sweet potatoes, chickpeas, bell peppers, onion, spinach, and eggs in a skillet on a bamboo cutting board with a white and grey towel behind all on a wooden surface (vertical)

Leftovers

Store any leftover healthy breakfast hash in an airtight container in the refrigerator. If you save any with the eggs, those will end up cooking a bit further as you reheat the dish. Place it in an oven-safe dish and reheat at 400F for about 5 minutes, until everything is warmed through.

Recipe

Originally Published On: January 20, 2021

Healthy breakfast hash of sweet potatoes, chickpeas, bell peppers, onion, spinach, and eggs in a skillet on a bamboo cutting board with a white and grey towel behind all on a wooden surface

Healthy Breakfast Hash

Start the day off right with healthy breakfast hash. A mix of veggies and eggs give enough protein to keep you going all morning.
Prep Time 35 minutes
Cook Time 15 minutes
Total Time 50 minutes
Course:
Breakfast
Cuisine:
American
Keyword:
breakfast hash
|
chickpeas
|
sweet potatoes
Dietary Needs:
Dairy-Free
|
Gluten-Free
|
Paleo
|
Whole30
Cooking Method:
One-Pan Meals
Servings: 6
5 from 1 vote

Ingredients

  • 1 sweet potato (peeled and cut into small pieces)
  • 2 tbsp olive oil
  • 15 oz chickpeas (rinsed and drained)
  • 1 onion (chopped)
  • 1 red bell pepper (chopped)
  • 1 green bell pepper (chopped)
  • 1/2 tsp paprika
  • 1 tsp thyme (dried)
  • 5 oz spinach
  • 6 eggs
  • 1/2 tsp salt
  • 1/2 tsp pepper

Recommended Equipment

Instructions

  • Preheat the oven to 400F
  • Place the sweet potato in a single layer on a plate, sprinkle with water, and microwave for 2-3 minutes, until soft
  • In an oven-safe skillet, heat the oil over medium-high heat
  • Add the sweet potato in a single layer and cook for 3-4 minutes without stirring
  • Stir in the chickpeas, onion, peppers, paprika, and thyme
  • Cook for about 7-8 minutes, stirring occasionally, until the vegetables soften
  • Slowly add the spinach, stirring until it wilts between batches
  • Remove from the heat and make an indent in 6 places
  • Crack the eggs into the indents
  • Place the entire pan in the oven and bake until the eggs are done to your preference: 5-7 minutes = runny yolk, 7-10 minutes = semi-firm yolk, 10-15 minutes = hard yolk
  • Sprinkle with salt and pepper to season and serve immediately
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Nutrition Facts
Healthy Breakfast Hash
Amount Per Serving (1 cup)
Calories 277 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 2g10%
Cholesterol 164mg55%
Sodium 303mg13%
Potassium 629mg18%
Carbohydrates 32g11%
Fiber 8g32%
Sugar 7g8%
Protein 14g28%
Vitamin A 8592IU172%
Vitamin C 51mg62%
Calcium 100mg10%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutrition content will vary based on brands used, measuring methods, portion sizes, and more.

12 thoughts on “Healthy Breakfast Hash”

  1. We switch between sweet and savory depending on the mood. And on savory days, hash is definitely in our top 3. This looks delicious! Definitely more colourful than ours 🙂 Can’t wait to try your recipe.

  2. This looks fantastic. I’ve never been much of a breakfast person but I can absolutely see myself eating something like this. I bet it’s a great way to fill up for the day ahead. I will have to give this a try.

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