Bacon Kale & Sweet Potato Hash: a sweet and savory one skillet breakfast packed with protein, fiber, and tons of flavor. Low Fodmap & Whole 30 Approved
How’s your first week of the new year been so far? I’ve noticed quite a few people have started a Whole 30 this month to start off the year on a fresh foot. If you’re wondering what the heck a Whole 30 is, I’ll direct you over to this website for official rules, but basically it’s 30 days of clean eating: no sugars (including natural sweeteners), grains, legumes, dairy, processed foods, etc. Crazy, huh?
To the folks who have the capacity to make it through 30 days I applaud you and I’m completely and utterly jealous of your willpower. I’ve made it through a Whole 30 Minutes on several occasions before deciding that I most definitely needed some cheese in my life. Stat! I won’t even be thinking about anything sweet, but the moment I’m not allowed to have any I’ll be craving cookie dough like you wouldn’t believe.
My discipline when it comes to food is weak. I accept that and I’m working on it.
On the bright side, my fondness for sweets in no ways detracts from my love of fresh and wholesome vegetables. Balance, right? I get the same excitement walking up and down the produce aisles of a grocery store coming up with recipes for the upcoming week that I used get walking up and down the cereal isle as a kid. ~Maturity~
And as much as I am a sucker for things like french toast, on a day to day basis I’ll take a savory start to my day over anything else. Enter: Bacon Kale & Sweet Potato Hash
Simple, straight forward, and full of flavor. Did I mention yet that it’s essentially made with five ingredients? Bacon, kale, sweet potatoes, sweet peppers, and eggs. It just goes to show that wholesome, hearty meals don’t need to take a lot of effort or a long list of ingredients. That being said, making a hash brown breakfast is one of my favorite ways to clear out the left over bits and pieces of food in the fridge, so by all means go to town and throw in anything else you’d think would be nice.
That all being said, if you are completing a Whole 30 then please allow me to offer up another recipe to keep in your arsenal. If you’re like me and you’re not yet at a point where you’re mentally capable of completing a Whole 30 or you just don’t want to because chocolate, then I’d still recommend giving this a try because you don’t need to be on a diet to enjoy food that rules.
Hungry for more?
Check out my selection of Whole30 recipes for more breakfast, lunch and dinner ideas to keep you going!
Bacon Kale & Sweet Potato Hash
Bacon Kale & Sweet Potato Hash: a sweet and savory one skillet breakfast packed with protein, fiber, and tons of flavor. Low Fodmap & Whole 30 Approved
Ingredients
- 3 slices bacon*
- 1 sweet potato peeled and diced into 1/4 inch cube
- 1 bell pepper (any colour) diced, core and seeds removed
- 1 cup packed kale | about 2 handfuls, chopped with the ribs removed
- 3 eggs
- salt and pepper to taste
- additional coconut oil, ghee, butter if necessary
Instructions
- In a 12 inch cast iron skillet cook the bacon on a medium-low heat until it begins to crisp then remove the bacon to a plate lined with a paper towel and set aside for now.
- If your there isn't enough fat from the bacon to cover the bottom of your skillet add additional oil,butter to cover the bottom. Turn the heat up to medium high and evenly spread the cubed sweet potatoes over the hot oil. Allow the sweet potatoes to cook undisturbed for a few minutes on one side until they begin to brown. Flip and allow them to brown on the other side.
- Preheat your oven to 400°F/200°C
- Stir the sweet potatoes with a wooden spoon and cook until they begin to soften. Add the kale and the diced bell peppers and stir to soften the vegetables. Add salt and pepper to taste.
- Make 3-4 little wells in the potato/vegetable mixture and crack and egg into each well. Transfer the skillet to the oven to cook for 5-10 minutes depending on how runny you want your eggs. Crumble and sprinkle the bacon on top and serve immediately.
Notes
Sweet Potato is considered low FODMAP if the serving size is less than one cup
*Bacon must be sugar free to be Whole 30 approved
Noelle says
I tried this recipe last night and got hearty approval from the whole family. I doubled the amount of bell peppers and kale, and added an extra slice of bacon, and it came out perfectly. (I have a couple of very hungry men at my table.) I have been transferred to put this in my future rotation of meals. We try not to eat bacon more than once or twice a month, and this is by far the best way I’ve found to serve it. Thank you for this wonderful recipe!
Sarah Nevins says
Yay! So glad everyone enjoyed it! Thanks so much for coming back to let me know what you all thought!
Cristina Kernan says
Hi Sarah, do you think this would taste as good with regular potatoes? My dog is deathly allergic to sweet potatoes so I’m too afraid to use them. Btw, I just made your sweet and sour chicken and it was AMAZING!! I’m back for more recipes 😏
THANKS!
Sarah Nevins says
Hi Cristina! I totally understand that! I think regular potatoes would work just as well here! The taste will be a little different since sweet potatoes are much sweeter, but if you don’t eat them often you won’t miss them!
Dimsworth says
Hi, I thought I should comment because I’ve been making this regularly for over a year. My partner has IBS so it’s hard to find tasty meals that don’t make him ill. This is our favourite recipe; it’s fun and easy to make, and textures and flavours are varied and delicious. It also works to use tofu instead of the animal products for a vegan version. Thanks so much for posting this!
Sarah says
I’m so glad you guys enjoy it so much! Love the idea of using tofu as well for a meat free version! Thanks so much for coming back to leave a comment!
April says
I’m confused about how to cook this. You say in Step 3 to preheat the oven – but there are no steps to put it in the oven. At what step do I do that? And for how long? Thank you! Looks wonderful!
Sarah says
Hi April – There are instructions for finishing off the eggs in the oven in step 5! You cook the sweet potatoes, kale and bacon in over the stove top but finish off in the oven. Hope you like it!
lisa says
It was absolutely delish!! Thanks for a great idea that I’ll definitely use again – hopefully next time with the actual kale and bacon. 🙂 One question – is the nutrition info at the end meant for one serving or all four? The carb count seems high for a single serving, given that a whole large sweet potato has around 40 carbs. But if I’ve miscounted somewhere, please let me know. Thanks again!
Sarah says
Hi Lisa – glad you liked it! So I just checked the nutrition info again (once on myfitness pal and once with the in built calculator on site) and the nutrition info was off a little bit but not by too much.I think the total sum of carbs from the kale and bell pepper (though they’re very little) just add up with the sweet potato to get to that amount.
That all being said the amounts given here are just estimates – sometimes the nutrition calculators can give weird numbers so it’s always best to check yourself if you need to count carbs/calories. For a while I used one calculator that kept trying to tell me that 1 teaspoon of garlic was 100+ calories. My favourite one to use is the MyFitnessPal calculator because you can get really specific with the type of ingredient/brand you use: https://www.myfitnesspal.com/recipe/calculator