This sweet potato hash is a healthy, delicious, vegan side dish that is easy to make and can even be a full meal.
This sweet potato hash is one of my favorite sweet potato recipes. Just pop the sweet potatoes into the pan and forget about them for 20 minutes while you take care of the rest of dinner.
Aren’t sweet potatoes amazing?
They’re super yummy. They last forever in the pantry. They are healthier than regular white potatoes. They can go sweet or savory.
If you’re like me, at any given moment, you probably have 3-5 sweet potatoes sitting in your pantry along with an onion and a few stalks of celery in the fridge. If I'm not using them in Mashed Sweet Potatoes or in Egg White Scramble + Sweet Potato Hash | Breakfast Meal Prep, I know exactly what to do with them!
In This Post You'll Find:
Watch Me Make Sweet Potato Hash
Reasons You'll Love It
- Super quick to prep, just 5-10 minutes
- Delicious and nutritious on its own or as a side.
- It's healthy, Vegan and Gluten-Free
Really, this “side” could easily be made a meal by itself, if you’re willing to forgo the meat in your dinner. It’s very filling and satisfying to the tummy. I’ve also just wrapped them up in some lettuce leaves for a tasty and quick vegetarian dinner.
Seriously, though. This sweet potato hash recipe is super versatile — it can be a vegan breakfast hash, lunch or dinner.
Why Sweet Potatoes Are Good For You
I say sweet potatoes are amazing, and here's why. Sweet potatoes are:
- low in calories – 86 calories per ½ cup
- high in fiber
- high in potassium
- high in vitamin A – ½ cup of sweet potato = 283% of the recommended daily dose of vitamin A. Yes, 283%. No mistake here.
- fat-free
- a great source of vitamin B6
- a great source of vitamin E
- a good source of calcium and magnesium
What To Substitute For Onion
If you’re looking to enjoy this sweet potato hash recipe but you don’t like onions, you have some options for a tasty and easy onion substitute. Here are some easy onion alternatives:
- mushrooms
- shallot
- chives
- leeks
- bell peppers
- lentils
- cabbage
- eggplant
- carrots
Any of these onion alternatives will work great in this recipe. Of course, you can also decide to just leave them out entirely. These substitutions also work very well if you’re wanting to make sweet potato hash without bell peppers.
Can You Eat Sweet Potato Skin?
I often get this question, so I wanted to answer it. The short answer is, “YES!!!!!.”
The longer answer is this: You do not need to remove the sweet potato peel to make sweet potato hash. If you don’t happen to like the taste or texture of the peel, then you’re free to remove it. HOWEVER, the peel contains a lot of the nutrients of the sweet potato.
So it’s a good idea not just to throw all that goodness away.
How to peel sweet potatoes, if you want to:
- Scrub the sweet potato with a brush or wet cloth.
- Rinse the sweet potato under running water.
- Peel the sweet potato with a vegetable peeler or a paring knife.
Sweet Potato Hash Goes Well With:
- Pork Chops: This hash will go great with some garlic pork chops.
- Eggs: Frying up an egg would go great or even these baked eggs.
- Steak: Any of these steak marinades or this basic pan-roasted steak.
HEALTHY SWEET POTATO RECIPES
There's no shortage of sweet potato recipes on this blog. Here are some more of my favorites.
- Sweet Potato Tortillas
- Sweet Potato Lasagna
- Easy Sweet Potato Meal Prep: Baked Sweet Potato Fries 4 Ways
- Simple Mashed Sweet Potatoes Recipe
- Sweet Potato Rolls | The Perfect Dinner Rolls!
- Chicken Meal Prep Recipe
Sweet Potato Hash
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
- 2 tablespoon olive oil
- 3 medium sweet potatoes, skin-on and diced into equal, bite-size chunks
- ½ medium white onion, diced
- 2 stalks celery, diced
- 1 ½ teaspoon sea salt
- ½ teaspoon ground black pepper
- 2 cloves garlic, minced
- sliced green onions, for garnish
Instructions
- Heat oil in large pan over medium-high heat.
- Add the potatoes, onion and celery to the oil and sprinkle with the salt and pepper. Stir to combine.
- Cover and cook for 15-20 minutes, stirring occasionally, until the potatoes are almost tender.
- Turn the heat to high and add the garlic, stirring to combine. Cook on high for 2-5 more minutes until sweet potatoes are nicely browned.
- Serve hot and with sliced green onions, if desired.
Bryan
I love that you also recommended your sweet potato skin recipe! Now I HAVE to try both recipes! haha
Autumn
My husband and I LOVED it! Thank you for sharing!
Lacey Baier
Woot! So happy to hear 🙂
Kimberly
I followed this recipe exactly, except that I halved it and I peeled my sweet potato. The result was something a little more mash like than hash like (albeit still delicious). Do you think this is because I peeled the potato?!
Lacey Baier
That's very likely - the skin does help it hold up some to the cooking. Maybe try with the skin next time?
Lacey Baier
That's entirely possible. It's also likely the sweet potatoes were overcooked, so they became mushy.
Keith LeDez
Awesome. My wife of 37 years and i have started eating very clean. This was wonderful. Next time we'll probably skip the celery and try something else. As a fellow photography enthusiast i also wanted to say the pics are top notch. You really have perfected your craft. Subscribing.
Lacey Baier
Thank you soooo much! xoxox
Karla
What a great find! Just made this for breakfast and we LOVED it! I didn't have celery so used zucchini. Delicious!!
Lacey Baier
Ooh! Love the idea of adding zucchini to this! How did you cut it?
Susan
Have you ever tried grating the sweet potatoes/yams instead of dicing?
Lacey Baier
Yes! You could totally do this and it would resemble hash browns a little more -- it might get a little mushy and you'd have to cook it longer before tossing, but I'd bet it'd be tasty!
Gabby
Hey can you use sweet potatoes that are already cooked for this recipe?
Lacey Baier
I've actually never tried - but I'd cook everything else first and then toss in the cooked sweet potatoes right at the end and heat through so they don't get too mushy.
Nancy Fuge
This sounds yummy! Does it do well made in advance and warmed up later? I need. Vegan side dish for Easter brunch and would love to make it the day before.
Thanks.
Lacey Baier
Yep, this would be perfect for that! 🙂
Lauren
How do you suggest re-heating the sweet potatoes? I'd love to make this the night before and reheat for breakfast the next day
Lacey Baier
You can either reheat in the microwave or a skillet. The microwave will make it more soggy and the skillet will make it a little more crispy - you choice on which you prefer 🙂
ynot
Love***Love***Love this quick and easy recipe. I started cooking on the stove, then finished with about 5 min on the grill. I triple wrapped the foil to prevent from burning with pam spray. I will be making this again....very soon.
Lacey Baier
Very cool! I would have never thought to try that. Thanks for sharing!
Kyrie
Delicious! Just tried it for the first time and I loved it!!
Lacey Baier
Yay, so happy to hear that 🙂
Becki
This is a delicious recipe. So easy and quick. I added a little curry powder for some extra flavor. Will definitely make again.
Lacey Baier
Love the addition of curry powder - thanks for sharing!
Lisa
I made this this morning and it is my new favorite breakfast! I do feel the need to share, however, that what you have shown is a YAM, not a sweet potato. Americans tend to use the two names interchangeably, but they do not TASTE the same. Sweet potatoes are shaped like regular potatoes and are almost white on the inside with a very mild flavor and a more, well, potato consistancy and might ruin this awesome recipe! Thanks for coming up with this!
Lacey Baier
lol, yea we do tend to use yams and sweet potatoes very interchangeably so apologies for any confusion that may have caused and thanks for making that distinction. 🙂
Moe
Hello!
I tried this recipe and quite enjoyed it (it's heating on the stove right now for later 🙂 ).
However I'd like to note that they aren't actually yams... They are labelled as yams in some parts but a real yam is purple inside 😛 That's the scientific naming, anyway.
The orange fleshed ones are labelled as yams and sweet potatoes in different places, but they are actually sweet potatoes. There are two types... Anyhow, there are a few articles on it if you want extra information.
In other words, the author of this post is correct in that they are sweet potatoes!
http://www.thekitchn.com/whats-the-difference-between-yams-and-sweet-potatoes-word-of-mouth-211176
http://aggie-horticulture.tamu.edu/archives/parsons/vegetables/sweetpotato.html
Lacey Baier
lol, thanks for sharing that knowledge on yams and sweet potatoes, Moe!
Gary Bates
At first first announcement of "sweet potato hash," I received a "one-arched-eye-brow" puzzled look... After the first bite, it was "double-arched-eye-brow" wows all around! Thanks Lacey, it was a hit!
Lacey Baier
Yay! So glad it was a hit! 🙂
Gary Bates
Around our house, my wife lets me do breakfast cooking on Sunday mornings. Along with the fried or scrambled eggs, links and whole grain toast, my favorite is always a big 12" cast iron skillet of "camp-fire" fried potatoes. You know the drill I’m sure. A medium - large onion is sliced and fried, to a point just short of cremated! With of course, 3-4 potatoes that were “baked” in the microwave either the night before, or if necessary, 30 minutes before. Larapin’
As it happens, we also add microwave “baked” sweet potatoes to our lunch or dinner menu often. I am here to tell you that THIS Sunday morning, Sweet Potato Hash is gonna be on the menu. It sounds Larapin’ as well as easier! Thanks Lacey!
Lacey Baier
Hi Gary! Thanks for sharing. I hope you enjoyed the sweet potato hash this morning!! 🙂
Annie @ ciaochowbambina
My hubby loves hash for Sunday morning breakfast! We'll be trying this!
Lacey Baier
I hope you two have a wonderful breakfast this Sunday! 🙂