FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Sweet Potato Hash Recipe
• Ingredients & Substitutions
• How To Make Sweet Potato Hash
• Variations Of Sweet Potato Hash
• Storage Instructions
• More Hearty Egg Breakfast Recipes
• Recommended Tools
• Sweet Potato Hash (30 Minutes) Recipe card
• Recipe Reviews

This sweet potato hash recipe is the perfect fusion of crispy bacon , runny eggs , and tender sweet potatoes. It’s quick to make and happens to be a combination of my kids’ favorite foods, so it makes a regular appearance at our house. It’s perfect when you want a hearty, healthy breakfast that satisfies — but isn’t quite as heavy as steak and eggs . And while this dish is most commonly served as a sweet potato breakfast hash, it makes a great dinner option, too!

Why You’ll Love This Sweet Potato Hash Recipe

• Tender, golden sweet potatoes
• Eggs with delicate whites and yolks done to your liking
• Crispy bacon and tender veggies
• Combination of savory and sweet flavors
• One-pan meal in less than 30 minutes
• Healthy and naturally gluten-free
• Easy to customize

Ingredients & Substitutions

Here I explain the best ingredients for sweet potato hash with eggs, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Sweet Potatoes – You can peel them or leave the potato skins on based on your preference. Cut them into uniform 3/4-inch cubes to ensure fast and even cooking. You can also make this dish with white potatoes if you want to, swap the sweet potatoes with rutabaga for a low carb option, or even use shredded brussels sprouts for a lighter version. If you have extras, make my sweet potato salad next.
• Bell Pepper – Dice it finely. I used red, but yellow, orange, or green bell peppers, or even poblano peppers would also work. You can also add some diced jalapenos if you like a kick (or even shishito peppers if you like to be surprised — only 1 in 10 is spicy).
• Onion – Dice it finely, the same size as the pepper. I like the mild flavor of yellow onion in this dish, but you could use red onions, white onions, shallots, or even caramelized onions . Or top with green onions as a garnish.
• Garlic – Use 2 cloves of freshly minced garlic for the best flavor, or 1 teaspoon jarred garlic for convenience. If you have to, you can use 1/4 teaspoon of garlic powder to season the potatoes directly instead of sauteing the garlic.
• Bacon – I cook the bacon in the skillet to use fewer dishes, but you could also throw in leftover oven bacon , air fryer bacon , or even microwave bacon if you prefer. You could also use turkey bacon for a healthier twist, or omit altogether for a vegetarian option.
• Olive Oil – Used for sauteing. You can also use avocado oil, coconut oil, or any heat-safe cooking oil you like.
• Spices – Including smoked paprika (or regular), cumin , sea salt, and black pepper.
• Eggs – Use whole, large ones.

How To Make Sweet Potato Hash

This section shows how to make sweet potato breakfast hash, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Cook the bacon. Heat a large cast iron skillet over medium heat. Add slices of bacon and cook until crispy. Transfer to a paper towel to drain any excess grease. Chop into pieces and set aside.

1. Cook the sweet potatoes. Remove any excess grease from the skillet. Add the olive oil and heat over medium-high heat. Add the sweet potatoes, and cook until slightly tender and lightly browned.
2. Cook the vegetables. Add the diced bell pepper, diced onion, garlic, smoked paprika, cumin, sea salt, and black pepper to the skillet. Cook the sweet potato hash until the peppers are tender, the onions are translucent, and the sweet potatoes are tender and cooked through. (You may need to reduce heat to medium if you get too much browning.)

1. Add the bacon. Stir it in until uniform.
2. Add eggs and bake. Make 4 wells in the sweet potato breakfast hash, and crack one egg into each well. Transfer to the oven and cook until the eggs reach your desired doneness. I like to garnish with fresh parsley, but this is optional.

Variations Of Sweet Potato Hash

• Southwest – Add diced green chilies and corn kernels when adding the onion. Stir in rinsed and drained black beans when adding cooked bacon. Replace smoked paprika and cumin with 1-2 tablespoons of taco seasoning or fajita seasoning .
• Cheesy – Sprinkle sweet potato breakfast hash with shredded cheddar, Monterey jack, or feta cheese right before placing in the oven.
• Veggie – Experiment with different veggies. Sauteed zucchini , sauteed mushrooms , or sauteed spinach all make great additions.
• Sausage – Replace the bacon with breakfast sausage instead. (Cook it for about 10 minutes over medium-high heat in the beginning.)

Storage Instructions

• Store: Transfer cooled leftovers to an airtight container and keep in the fridge for up to 3-4 days.
• Meal prep: Cook the entire recipe as directed, portion into individual containers, and refrigerate for up to 4 days.
• Reheat: Warm in a skillet, in the oven at 350 degrees F, or in the microwave before serving. The eggs may overcook, so you could consider removing them first and adding toward the end of reheating.

More Hearty Egg Breakfast Recipes

Of all my breakfast recipes , I love the versatility of eggs the most! Try them in these satisfying breakfast dishes.

Eggs Benedict Casserole

Steak And Eggs

Sausage Egg Muffins

Baked Eggs In A Muffin Tin

Recommended Tools

• Cast Iron Skillet – This skillet goes from stovetop to oven, is reasonably priced, and has lasted me for many years.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 20 oz Sweet potatoes (cut into 3/4-inch chunks) ▢
• 1 medium Red pepper (diced) ▢
• 1 small Yellow onion (diced) ▢
• 2 cloves Garlic (minced) ▢
• 4 slices Bacon ▢
• 2 tbsp Olive oil ▢
• 1 tsp Smoked paprika ▢
• 1 tsp Cumin ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 4 large Eggs ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Heat a large cast iron skillet over medium heat. Add the slices of bacon and cook for 4-5 minutes on each side, until crispy.
3. Transfer the bacon to a paper towel to drain any excess grease. Chop the bacon into pieces and set aside.
4. Using the same cast iron pan, use a paper towel to remove any excess grease from cooking the bacon. Add the olive oil and heat over medium-high heat. Add the sweet potatoes and cook for 7-8 minutes , until they are starting to become tender and lightly browning.
5. Add the red pepper, onion, garlic, smoked paprika, cumin, sea salt, and black pepper to the skillet. Cook for 6-7 minutes , until the peppers are tender, onions are translucent, and sweet potatoes are tender and cooked through.
6. Stir in the cooked bacon.
7. Make 4 wells in the hash. Crack one egg into each well. Transfer the hash to the oven and cook for 5-7 minutes , or until the eggs are cooked to your desired doneness.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup sweet potato hash + 1 egg

📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sweet Potato Hash

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sweet Potato Hash (30 Minutes)

You’ll love this easy sweet potato hash recipe with crispy bacon, perfect eggs, and tender veggies. A hearty, healthy breakfast in one pan!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/sweet-potato-hash/

Ingredients

• 20 oz Sweet potatoes (cut into 3/4-inch chunks)
• 1 medium Red pepper (diced)
• 1 small Yellow onion (diced)
• 2 cloves Garlic (minced)
• 4 slices Bacon
• 2 tbsp Olive oil
• 1 tsp Smoked paprika
• 1 tsp Cumin
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 4 large Eggs

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Heat a large cast iron skillet over medium heat. Add the slices of bacon and cook for 4-5 minutes on each side, until crispy.
3. Transfer the bacon to a paper towel to drain any excess grease. Chop the bacon into pieces and set aside.
4. Using the same cast iron pan, use a paper towel to remove any excess grease from cooking the bacon. Add the olive oil and heat over medium-high heat. Add the sweet potatoes and cook for 7-8 minutes , until they are starting to become tender and lightly browning.
5. Add the red pepper, onion, garlic, smoked paprika, cumin, sea salt, and black pepper to the skillet. Cook for 6-7 minutes , until the peppers are tender, onions are translucent, and sweet potatoes are tender and cooked through.
6. Stir in the cooked bacon.
7. Make 4 wells in the hash. Crack one egg into each well. Transfer the hash to the oven and cook for 5-7 minutes , or until the eggs are cooked to your desired doneness.

Maya’s Recipe Notes

Serving size: 1 cup sweet potato hash + 1 egg

📖 Want more recipes like this? Find this one and many more in my Winter Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)