Healthy Sweet Potato Kale Hash with Sunny-Side-Up Egg (Low Sodium)
Yield: 2 servings
Healthy Sweet Potato Kale Hash with a Sunny-Side-Up Egg (Low Sodium)
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A vibrant, nutrient-dense skillet hash made with tender roasted sweet potatoes, earthy lacinato kale, sweet bell peppers, and aromatic herbs, topped with a rich sunny-side-up egg. Crafted without added salt, this low-sodium breakfast relies on smoked paprika, garlic, and fresh lemon juice for bold, satisfying flavor.
Prep Time
15 minutes
Cook Time
20 minutes
Total Time
35 minutes
Ingredients
For the Hash:
- 1 tablespoon extra-virgin olive oil
- 1 medium sweet potato (about 8 oz / 225 g), peeled and diced into ½-inch cubes
- ½ medium red onion, finely diced
- ½ medium red bell pepper, diced
- 2 cloves garlic, minced
- 2 cups lacinato (dinosaur) kale, stems removed and leaves roughly chopped
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- ¼ teaspoon freshly cracked black pepper
- ¼ cup low-sodium vegetable broth or water (for steaming)
- 1 tablespoon fresh lemon juice
- 2 tablespoons fresh flat-leaf parsley, finely chopped
For the Eggs:
- 1 teaspoon extra-virgin olive oil (or unsalted butter)
- 2 large eggs
- Freshly cracked black pepper, to taste
- Optional garnish: red pepper flakes or sliced scallions
Instructions
- Sauté the Aromatics and Sweet Potatoes: Heat 1 tablespoon of olive oil in a large nonstick or cast-iron skillet over medium heat. Add the diced sweet potatoes and red onion. Cook, stirring occasionally, for 8–10 minutes until the sweet potatoes begin to brown on the edges.
- Add Peppers and Spices: Stir in the diced red bell pepper, minced garlic, smoked paprika, ground cumin, and black pepper. Cook for 2 minutes until fragrant.
- Steam to Tenderize: Pour in the ¼ cup of water (or low-sodium vegetable broth), cover the skillet with a tight-fitting lid, and reduce the heat to medium-low. Steam for 5 minutes until the sweet potatoes are fork-tender.
- Wilt the Kale: Remove the lid and add the chopped kale to the skillet. Toss gently with the sweet potato mixture and cook uncovered for 2–3 minutes until the kale is bright green and wilted.
- Brighten the Flavor: Remove the skillet from the heat, drizzle with fresh lemon juice, and fold in the chopped parsley. Divide the hash evenly between two plates and cover loosely with foil to keep warm.
- Cook the Sunny-Side-Up Eggs: Wipe the skillet clean if needed and return it to medium-low heat. Add the remaining 1 teaspoon of olive oil. Crack the eggs gently into the skillet, keeping them separated. Cook undisturbed for 3–4 minutes until the egg whites are completely set and opaque, while the yolks remain runny and bright yellow.
- Assemble and Serve: Carefully slide one sunny-side-up egg onto each portion of sweet potato kale hash. Finish with freshly cracked black pepper and optional red pepper flakes, then serve immediately.
Notes
- Uniform Dicing: Cut the sweet potatoes into even ½-inch cubes so they cook at the exact same rate and don't turn mushy before the centers soften.
- Salt-Free Flavor Boost: Fresh lemon juice added at the very end mimics the brightness of salt on the palate, making this dish taste vibrant without any added sodium.
- Prep Ahead: You can dice the sweet potatoes, onion, bell pepper, and kale up to 2 days in advance and store them in airtight containers in the refrigerator to cut morning prep time down to 5 minutes.
- Estimated Sodium: Approximately 115 mg per serving (naturally occurring from the egg, kale, and sweet potato).
Nutrition Information:
Yield:
2Serving Size:
1 Cup + 1 EggAmount Per Serving: Calories: 246Total Fat: 15gSaturated Fat: 3gUnsaturated Fat: 12gCholesterol: 188mgSodium: 192mgCarbohydrates: 22gFiber: 4gSugar: 8gProtein: 9g
