Nourishing Sweet Potato Hash with Eggs: A Whole-Foods Breakfast

At Princeton Integrative Health, we believe that food is medicine—and that the best meals honor both tradition and wellness. This Sweet Potato Hash with Eggs embodies that philosophy: it's grounding, nourishing, and built from whole foods that support sustained energy and vitality throughout your day.

This one-skillet breakfast brings together the natural sweetness of caramelized root vegetables, the richness of pasture-raised eggs, and the satisfying healthy fats from avocado. It's a meal that supports blood sugar balance, provides anti-inflammatory nutrients, and can be tailored to what your body needs most.

Whether you're following an anti-inflammatory protocol, supporting gut health, or simply seeking a mindful start to your morning, this hash offers a foundation you can build on with seasonal vegetables and healing herbs.

Ingredients (Serves 2)

• 1 sweet potato, evenly chopped
• 1 small onion, chopped
• ½ bell pepper, chopped
• 1 garlic clove, chopped (optional—garlic supports immune function)
• 1–2 tablespoons coconut oil or ghee
• 2–4 pasture-raised eggs
• ½ avocado
• Sea salt and freshly ground black pepper to taste

Therapeutic Add-Ins:

• Vegetables: carrots, celery, broccoli, cauliflower (choose what's in season)
• Healing Herbs: chives, oregano, rosemary, thyme, basil, cilantro (fresh or dried)
• Warming Spices: chile pepper, paprika, turmeric, cumin

Preparation

1. Prepare Your Pan

Warm coconut oil or ghee in a large cast-iron or stainless steel skillet over medium-high heat. Allow the fat to melt completely and coat the surface.

2. Begin with Aromatics

Add the onion and garlic to the pan. Sauté for 2–3 minutes until softened and aromatic. These allium vegetables support cardiovascular health and add depth of flavor.

3. Layer in the Vegetables

Add the sweet potato and bell pepper. If incorporating additional vegetables, add them now according to their cooking time—harder vegetables first, tender greens last. Sprinkle in your chosen herbs.

4. Cook Mindfully

Lower the heat to medium. Continue cooking for 10–15 minutes, stirring occasionally to ensure even browning and prevent sticking. The sweet potatoes are ready when they're golden at the edges and tender throughout—test with a fork.

5. Nest the Eggs

Create small wells in the hash using your spatula. Gently crack one egg into each space. Cover the pan if you prefer set whites with runny yolks, or leave uncovered for sunny-side up. Cook for 2–4 minutes based on your preference.

6. Season and Serve

Season thoughtfully with sea salt and pepper. Top with sliced avocado. Consider finishing with microgreens, a squeeze of lemon, or a drizzle of extra-virgin olive oil for added nutrition and flavor.

The Integrative Approach

This breakfast supports whole-body wellness through:

• Blood sugar regulation: Complex carbohydrates from sweet potatoes provide sustained glucose release, preventing energy crashes
• Protein and healthy fats: Eggs deliver complete protein and choline for brain health; avocado provides heart-healthy monounsaturated fats
• Phytonutrients and fiber: Colorful vegetables offer antioxidants that combat inflammation and support digestive health
• Bioavailable nutrients: Cooking vegetables with healthy fats enhances absorption of fat-soluble vitamins A, D, E, and K

This is food as foundational medicine—simple, intentional, and deeply nourishing. We invite you to make it your own, listening to what your body needs and what the season offers.

At Princeton Integrative Health, we support our patients in discovering how whole foods can be powerful tools for healing and vitality. If you'd like personalized nutrition guidance, we're here to help.