Recipe: Sweet Potato Hash

Sweet potato hash could be the most underrated breakfast addition, or even weekly meal prep side dish there is. Personally, I get tired of eating baked sweet potatoes week after week. Changing the way that a food is prepared can make all the difference, when you’re on a specific nutrition plan and need some more variety to keep things exciting. We’re going to talk about how to make the best sweet potato hash for your weekly meal prep and your weekend breakfast and brunch.

What Is A Sweet Potato 

Sweet potatoes are a sweet, starchy, and fibrous root vegetable. They come in a variety of oblong shapes and sizes, including orange, purple, white, and are rich in antioxidants, minerals, and fiber. Sweet potatoes provide your body with glucose and long-sustaining energy as a complex carbohydrate source, and a perfect addition to your weekly meal prep.

Sweet Potato Benefits

Sweet potatoes are rich in antioxidants, particularly beta-carotene which helps relegate free radical damage and oxidative stress. Free radicals have been linked to chronic disease states including cancer, heart disease, and diabetes. Including antioxidant rich foods in your diet, can help negate these harmful effects, and provide influential health benefits [R].

Beta-carotene is very effective at raising blood plasma levels of Vitamin A. Vitamin A supports healthy vision and is used by the body to form light-detecting receptors in the eye [R].

Sweet potatoes are also rich in soluble and insoluble fiber with nearly 7g per cup. Your body does not digest fiber as it passes straight through your digestive tract, therefore fiber does not spike blood sugar levels, like simple carbohydrates. More fiber in your diet can help reduce your chances for heart disease, improve digestive health, fight obesity, and prevent colon cancer [RR]

RELATED ARTICLE 12 Fiber Rich Foods That Will Improve Your Gut Health

If you want some more variety in your sweet potato hash, purple sweet potatoes are unique, and contain a powerful antioxidant called Anthocyanins. Preliminary studies have shown that Anthocyanins may improve memory and learning aptitude [R].

Sweet Potato Nutrition 

Sweet potatoes are an ideal complex carbohydrate for your weekly meal prep. Loaded with antioxidants, fiber, and slow digesting complex carbs, they give you the long lasting energy and satiation you need for performance in the gym, and a lean physique. 












Vitamin A

796% DV

Vitamin B6

30% DV

Vitamin C

 65% DV



50% DV



27% DV


How To Make Sweet Potato Hash 

If you have a food processor or spiralizer, or a grater like me, you can crank out this delicious sweet potato hash in about 15 minutes. We're going to add a variety of herbs and spices to give it just the right amount of zest, with minced garlic, oregano, and paprika. Sweet potatoes are generally very tough to cut into, that's where grating comes in, and makes things nice and easy. 

Sweet Potato Hash: Ingredients 

  1. Sweet Potatoes
  2. Minced Garlic
  3. Salt
  4. Pepper
  5. Oregano
  6. Paprika
  7. Olive Oil

Sweet Potato Hash: Instructions 

  1. Grab one large, sweet potato.
  2. You can peel the potato (optional) if you’d like it’s really your preference
  3. Slice and place in food processor (optional) or grate
  4. With a grater, place grater in big mixing bowl, and grate sweet potato into the bowl
  5. After the sweet potato is grated, add in salt, pepper, paprika, oregano, and minced garlic
  6. Place skillet on medium heat
  7. Add 2 tbsp of olive oil to the pan and let it heat for 5 minutes
  8. Add in the sweet potatoes to the hot skillet
  9. Turn and toss every few minutes, to give a crisp finish for 15 minutes
  10. If you’re feeling real fancy, add a sunny side egg on top for some healthy fat and protein

Sweet Potato Hash: Takeaway 

Sweet potato hash could be the greatest way to prepare sweet potatoes ever. Sweet potatoes are nutrient rich, high in fiber, and packed with vitamins. Adding sweet potatoes to your weekly meal prep will help you reach your body composition goals, gain strength, and improve overall health and well being. 

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.


We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.


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