Simple Sweet Potato Hash

If you’re looking for a colorful, nourishing meal that works for breakfast, lunch, or dinner, this Simple Sweet Potato Hash is for you.

At BNP, we’re not here to take foods away — we’re here to make them work better for you. This vibrant hash combines colorful vegetables, healthy fats, quality protein, and fiber-rich carbohydrates into one satisfying meal that supports energy, digestion, and overall wellness.

Think of this as a smarter “pit stop” meal — one that helps fuel your body while making it easy to eat more plants and color.

Why This Simple Sweet Potato Hash Is Better for You

This isn’t just a breakfast hash — it’s a simple way to build a nutrient-dense meal using whole-food ingredients that support both flavor and function.

The Power of the Color + Protein Approach

By combining colorful vegetables with protein and healthy fats, you’re creating a meal that may help:

  • Support lasting energy
  • Promote fullness and satisfaction
  • Increase fiber intake
  • Deliver a variety of vitamins, minerals, and antioxidants
  • Support overall wellness and recovery

Ingredient Spotlight: What Each Piece Does

Sweet Potato

Sweet potatoes provide fiber, complex carbohydrates, and nutrients like vitamin A that support overall health and sustained energy.

Beets

Beets contribute vibrant color, fiber, and naturally occurring compounds that support circulation and exercise performance.

Arugula

Arugula adds freshness, plant diversity, and beneficial nutrients while helping balance the richness of the roasted vegetables.

Eggs

Eggs provide high-quality protein and important nutrients that support satiety and muscle maintenance.

Avocado

Avocado contributes healthy fats and fiber that help make this meal more satisfying.

Olive Oil

Olive oil provides heart-healthy fats and helps enhance the flavor of the roasted vegetables.

Why Eating More Color Matters

Different colored fruits and vegetables provide different nutrients and beneficial plant compounds.

Including a variety of colors throughout your week may help support:

  • Digestive health
  • Immune function
  • Exercise recovery
  • Heart health
  • Overall nutrition quality

This recipe is an easy way to add multiple colorful plant foods to one meal.

Simple Sweet Potato Hash

This nourishing meal is perfect for anytime of the day. It makes for a well-balanced plate of carbohydrates, fat, and protein, all being essential for you body to function. Beetroot and sweet potato provide plenty of fiber for digestion, and vitamins and minerals that help to improve immune function, heart health, and exercise performance. The root vegetables, combined with the egg, arugula, onion, and avocado create a nutrient-dense powerhouse. The best part about this recipe is that it is versatile, and you can add which ever vegetables or protein you would like to the sweet potato base. Let's get creative! If you are interested in learning more about nutrition for digestion or how to eat more colorfully like in this recipe, check out The Digestive Tune Up™ Program or The Rainbow Challenge™ Program.
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Course Breakfast
Servings 2

Ingredients
  

  • 1 sweet potato washed, peeled, diced
  • 1 beet washed, peeled, diced
  • 1 cup arugula
  • 1/2 cup yellow onion chopped
  • 2 tablespoons olive oil extra virgin
  • 1 egg
  • 1/2 avocado
  • 1 teaspoon thyme
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Salt and pepper (to taste)

Instructions
 

  • Preheat oven to 400 degreesFahrenheit
  • In a large bowl, add diced sweet potato, diced beet, chopped onion, 2 tablespoon of olive oil, and spices (thyme, onion powder, garlic powder) and toss.
  • Place on parchment-lined skillet or baking sheet and sprinkle over salt and pepper to taste. Bake for 40 minutes or until lightly browned.
  • Add sweet potato hash over bed of arugula.
  • Fry egg over easy and add on top of the sweet potato hash.
  • Add sliced avocado for garnish (or add any other garnish of choice) and enjoy!
Keyword digestion, exercise performance, hash, immune health, sweet potato, vibrant colors

Better Not Perfect Add-On Ideas

Make it yours depending on what your body needs:

  • Add chicken sausage, turkey sausage, or tofu for additional protein
  • Toss in bell peppers, Brussels sprouts, or mushrooms
  • Top with fresh herbs for added flavor
  • Add a second egg if you need more protein
  • Drizzle with tahini or a favorite dressing before serving

How This Recipe Fits Into Your Nutrition Goals

At BNP, we often encourage meals that combine protein, healthy fats, fiber, and colorful carbohydrates.

This recipe naturally includes all four.

Estimated Nutrition Benefits

Will vary depending on serving size and ingredient choices.

  • Fiber-rich vegetables
  • High-quality protein
  • Healthy fats
  • Colorful plant nutrients
  • Complex carbohydrates for energy

How to Make It More Balanced

  • Increase protein by adding an additional egg or another protein source
  • Add extra vegetables for more fiber and plant diversity
  • Adjust portions based on your hunger and activity level
  • Pair with fruit for an even more colorful plate

Want to Know What’s Better for YOU?

Here’s the truth — even the “healthiest” recipe isn’t one-size-fits-all.

Your body has its own needs, patterns, and signals—and when you understand those, everything (including meals like this) starts to work better.

At BNP, we help you:

  • Understand how your body is actually functioning
  • Identify what’s working (and what’s not)
  • Build a personalized plan that fits your life

Start your personalized Weight Health plan today!

Because it’s not about eating “perfect,” it’s about finding what works for you.