Safety first: Lower in added sugar, not sugar-free. Not medical or nutrition advice; check with your doctor about your own diet. Please read our editorial guidelines before you start.
Key takeaways
- Microwave the cubes for 3 minutes first, so they are tender in the pan in 8 to 10 minutes.
- Cut the sweet potato into 1/2 inch cubes. Larger cubes are still hard when the eggs go in.
- Cook the eggs covered until the whites and yolks are firm, about 7 to 9 minutes. The USDA safe temperature for egg dishes is 160°F.
In this post4 sections
What we found, and what we are guessing
The sweet potato skillets we read all start with diced sweet potato, finish with eggs cooked in the pan under a lid, and the family-size ones use 1 to 1 1/2 lb of potato. They differ mostly on cube size and time: 1/4 inch cubes in 6 to 15 minutes, 1/2 inch cubes in 10 to 12 minutes, and eggs covered for 3 to 12 minutes. The reel that caught our eye is a different dish, a sweet potato omelet made with peeler ribbons, so ours is a skillet with the eggs set in wells. We could not read reader comments. Amounts and times are our estimates, and the fully set eggs are our choice, not the reel's.
Watch the reel by @feelgoodfoodie on Instagram
Tested recipe
Sweet Potato and Egg Breakfast Skillet
Microwaved sweet potato cubes browned with onion and smoked paprika, wilted spinach and four eggs set right in the pan under a lid. One skillet, serves 2.
Ingredients
Skillet
- 1 medium sweet potato, about 10 oz, scrubbed, cut into 1/2 inch cubes, skin on
- 1 Tbsp water, for the microwave step
- 1 Tbsp olive oil
- 1/2 medium yellow onion, diced
- 1/2 tsp smoked paprika
- 1/2 tsp kosher salt, Diamond Crystal; use half as much table salt
- 1/4 tsp black pepper
- 2 cups baby spinach, about 2 packed handfuls
Eggs and topping
- 4 large eggs
- 1/4 cup shredded cheddar, about 1 oz
Steps
Step pictures are AI illustrations, not our dish. Our photos are coming after we cook it.
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Put the sweet potato cubes in a microwave-safe bowl with 1 Tbsp water. Cover with a plate and microwave 3 minutes, until just starting to soften. Drain off any water.
AI illustration -
Heat the oil in a 10 inch skillet over medium heat. Add the sweet potato, onion, paprika, salt and pepper. Cook 8 to 10 minutes, stirring every 1 to 2 minutes, until the cubes are browned in spots and a fork slides in easily.
AI illustration -
Stir in the spinach and cook about 1 minute, until it just wilts.
AI illustration -
Turn the heat to medium-low. Press 4 wells into the mixture with the back of a spoon and crack an egg into each. Sprinkle the eggs with a pinch of salt and pepper.
AI illustration -
Cover the skillet and cook 7 to 9 minutes, until the whites are completely set and the yolks are firm, not runny. An instant-read thermometer in a yolk should read 160°F.
AI illustration -
Sprinkle the cheddar over the top, cover for 1 minute until it melts, and serve straight from the skillet, two eggs each.
AI illustration
Notes
- Contains eggs and milk. The eggs are fully cooked, to the USDA safe temperature of 160°F for egg dishes. The yolks will not be runny.
- Cut the cubes evenly, about 1/2 inch. Smaller cubes cook faster but break up when you stir.
- If the pan looks dry while the potato browns, add 1 Tbsp water, not more oil.
- No sugar is added to this recipe: 0 g of added sugar. The card total sugar (8 g a serving) is natural sugar from the sweet potato and onion.
- Every amount and time here is our estimate.
Swaps
- Use feta in place of the cheddar; untested.
- Use kale in place of the spinach and add 2 minutes to the browning time; untested.
Storage and reheating
Storage: Cool, then refrigerate in a covered container within 2 hours of cooking. Leftovers keep 3 to 4 days. We have not tested freezing.
Reheating: Reheat in the microwave or a covered skillet until steaming hot, 165°F.
Nutrition (1 serving (half the skillet, 2 eggs))
- Calories: 401 calories
- Carbs: 34 g
- Sugar: 8 g
- Fiber: 6 g
- Protein: 20 g
- Fat: 21 g
- Sodium: 603 mg
Estimates only, summed from standard USDA SR Legacy values per ingredient. Not medical or nutrition advice.
Where this recipe comes from
- Inspired by Sweet Potato Hash with Fried Eggs from Naturally Ella, which we used for the covered-pan steam and the cooking time for the potato, and by Sweet Potato Breakfast Skillet from Dishes with Dad, which we used for the cube size, the egg wells and the leftover times.
- The idea came from this reel by @feelgoodfoodie.
How to serve it
Serve from the skillet with toast, or on its own. It also works for dinner, with a green salad on the side.
Every recipe from Diane's reels in one printable book: the Healthy Recipes Cookbook.
Frequently asked questions
Why are my sweet potatoes still hard?
The cubes were too big or went in raw. Cut them to 1/2 inch, microwave them 3 minutes first and cook until a fork slides in easily before you add the eggs.
Can I make it ahead?
Cube and microwave the potato up to 2 days ahead and keep it covered in the fridge. Cook the eggs fresh.
How do I know the eggs are done?
The whites are opaque and set all the way through and the yolks are firm. The USDA safe temperature for egg dishes is 160°F.
