Sweet Potato & Black Bean Breakfast Hash

Name: Sweet Potato & Black Bean Breakfast Hash
Prep time: 10 min
Cook time: 20 min
Yield: 4 servings
Ingredients: 2 medium sweet potato; 1 cup canned black beans; 1 medium red bell pepper; 1 medium yellow onion; 3 cloves garlic; 1 tbsp olive oil; 4 large eggs; 1 medium avocado; 1 tsp cumin; 0.5 tsp smoked paprika; 0.25 tsp black pepper; 0.125 tsp salt; 2 tbsp fresh cilantro; 1 tbsp lime juice

A hearty one-skillet breakfast hash with roasted sweet potato, black beans,
bell pepper, and cumin, topped with a fried egg and avocado. High fiber,
plant-based protein, and just 220mg sodium.

Breakfast hash doesn't need bacon or sausage to be satisfying. This version
builds a savory, filling base from sweet potatoes and black beans — two
ingredients that happen to be nutritional powerhouses.

Sweet potatoes bring complex carbs, beta-carotene, and potassium, while
ranking lower on the glycemic index than white potatoes. Black beans add
plant protein and soluble fiber that slows digestion and keeps blood sugar
steady. Together, they create a hearty base that sticks with you.

The cumin and smoked paprika give this hash a smoky, earthy warmth that
feels indulgent. A fried egg on top adds protein and richness. A few slices
of avocado finish it off with healthy fats.

Everything cooks in one skillet in about 30 minutes, and leftovers reheat
beautifully — making this an excellent meal prep breakfast.

✅ Why This Recipe Is Healthy

• High fiber: 11g per serving from sweet potato and black beans
• Plant-powered protein: 16g per serving
• Low sodium: Just 220mg — rare for a savory breakfast
• Rich in potassium: 740mg supports healthy blood pressure

📊 Why This Recipe Scored 94/100

With an overall health score of 94/100, this recipe is an excellent everyday choice. Its strongest area is sodium balance (99/100), where 220mg of sodium stays comfortably within heart-healthy limits.

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Sweet Potato & Black Bean Breakfast Hash

⏱️

Prep Time

10 min

🍳

Cook Time

20 min

🍽️

Servings

📊

Difficulty

easy

Ingredients

✓ 2 medium sweet potato
✓ 1 cup canned black beans
✓ 1 medium red bell pepper
✓ 1 medium yellow onion
✓ 3 cloves garlic
✓ 1 tbsp olive oil
✓ 4 large eggs
✓ 1 medium avocado
✓ 1 tsp cumin
✓ 0.5 tsp smoked paprika
✓ 0.25 tsp black pepper
✓ 0.125 tsp salt
✓ 2 tbsp fresh cilantro
✓ 1 tbsp lime juice

Sweet Potato & Black Bean Breakfast Hash cooking in progress

Instructions

1
Peel and dice the sweet potatoes into 1/2-inch cubes. Dice the bell pepper and onion. Mince the garlic. Drain and rinse the black beans.
2
Heat the olive oil in a large skillet over medium heat. Add the sweet potato cubes and cook for 10-12 minutes, stirring occasionally, until they start to soften and brown on the edges.
3
Add the bell pepper, onion, and garlic. Cook for 3-4 minutes until softened. Add the cumin, smoked paprika, salt, and pepper. Stir to coat evenly.
4
Add the black beans and stir to combine. Cook for 2-3 minutes until heated through. Make 4 small wells in the hash and crack an egg into each well.
5
Cover the skillet and cook for 3-4 minutes until the egg whites are set but yolks are still runny. Remove from heat. Top with sliced avocado, fresh cilantro, and a squeeze of lime.