Breastfeeding Friendly Whole30 Sweet Potato Hash with Eggs
Colorful, hearty, and deeply satisfying, this skillet dish is the kind of one-pan meal that makes mornings feel genuinely worth waking up for. Sweet potatoes bring natural sweetness and a golden, caramelized crust when cooked in ghee, while smoked paprika and cumin layer in a warmth that makes every bite feel intentional. The combination of complex carbohydrates from the sweet potatoes and high-quality protein from the eggs makes this a smart choice when your body is working hard and your nutritional needs are elevated. Ghee is a particularly good cooking fat here — it handles the high heat beautifully and adds a rich, buttery flavor without any dairy proteins that can sometimes be a concern. Red bell pepper and onion round out the vegetable base, adding color, vitamin C, and a gentle sweetness that balances the spices. Everything comes together in a single cast iron skillet, so cleanup is minimal even when you're short on time and energy. Finish it with a scatter of fresh parsley and a splash of hot sauce if you like a little kick, and breakfast is done.
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Learn more →Ingredients
4 servings
- 2 medium sweet potatoes (about 1 ½ lb total), peeled and cut into ½-inch cubes
- 2 tbsp ghee, divided
- 1 medium yellow onion, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 1 tsp smoked paprika
- ½ tsp ground cumin
- ¼ tsp black pepper
- ¾ tsp salt, divided
- 4–8 large eggs
For serving
- 2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
Can be omittedflat-leaf parsley
- hot sauce, for serving (optional)
Instructions
- 1
Heat 1 tbsp of the ghee in a 12-inch cast iron skillet over medium-high heat until shimmering. Add the sweet potato cubes in a single layer and season with 1/2 tsp salt. Cook undisturbed for 5 minutes, until the undersides are golden brown, then stir and continue cooking for another 5–7 minutes, stirring occasionally, until the cubes are tender when pierced with a fork and browned on most sides. Transfer to a plate and set aside.
- 2
Reduce the heat to medium and add the remaining 1 tbsp ghee to the skillet. Add the onion and bell pepper and cook, stirring occasionally, until softened and the onion is translucent, about 5–6 minutes.
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