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
BC says
Looks like a great recipe but sweet potato is high for map!
Sarah says
Hello! Sweet potato is typically considered safe if you have 1/2 cup or less – this hash serve 4 so as long as you don’t eat more than one serving at a time it’s still fodmap friendly. That being said FODMAPs can affect people differently so if sweet potato is one that triggers you you can always use white potato or skip it altogether.
Carrie says
This is DELISH! I’ve never left a comment on a recipe before, but I just had to come back and thank you. This was the best thing that’s come out of my kitchen in a LONG time! Thank you so much!
Sarah says
That makes me so happy! Really glad you enjoyed it – thanks so much for coming back to let me know what you thought!
Amy Agur says
This looks ridiculously delicious! I will definitely be giving this one a go.
Sarah says
Thanks Amy! Hope you like it!
Amanda says
Made this for dinner tonight and it was absolutely delish. My partner said he could eat it everyday! Thanks so much for sharing this recipe 😊
Sarah says
That’s awesome! So glad you guys enjoyed it 🙂 Thanks for coming back to leave a comment/review letting me know how it went!
Katrina says
Just a note to say that this isn’t necessarily lowFODMAP. Sweet potatoes contain polyols, but may be tolerated in small servings (1/2 cup). Additionally, most bacon is prepared with “natural flavors” which often includes garlic or onion powder. Love the general idea of this hash anyway, and a few substitutions makes it more tolerable for strict FODMAP dieters.
Sarah says
Hi Katrina! Thanks the note – always a good reminder for people about the bacon. I’ve never had any issues finding good bacon, but it could be for other people. As far as the sweet potatoes go in this recipe it should still be alright. Unless you end up eating the whole thing you’re not going to be getting too much sweet potato since this recipe makes enough for four servings. You can never really be too careful though when it comes to making low FODMAP recipes – it’s so not worth the stomachache!
Shannon (another one) says
I had to adapt this because I was starving and didn’t have kale or bacon. I used half a sweet potato, two links of andouille sausage, spinach, and two eggs, and topped it all with a bit of Parmesan cheese since I’m diet-agnostic. 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
Ooh thanks for pointing that out to me! I use myfitnesspal to calculate the nutrition info and when I went back to check I hard it measure out for 3 servings as opposed to four so the info was a little high than it should be on everything.
Also, andouille sausage & parmesan sound like an amazing addition – I like the way you think!
Tracey says
I love the salty bacon, bitter greens and sweet potato combo! Works great with sliced collard greens too! thank you!
Sarah says
Ooh, I’ll keep that in mind the next time I have collard greens in – that plus bacon sounds so good! Thanks for coming back to leave a comment 🙂
Kendall says
I love this breakfast! I’ve made it twice already! Being gluten and dairy intolerant, I am constantly looking for new breakfasts. I do find it a little rich though, is it supposed to be that way?
Sarah says
So glad you like it! Personally I always find bacon & egg combos to be a bit rich, so I always like to add extra greens on the side to feel like I’m balancing it out. One thing that might make a difference is the amount of fat left behind after you fry the bacon. If you’ve got too much left over after frying you could always drain most of the excess fat before sauteeing so it’s not quite so rich. Hope that helps!
Monique says
I made this for a Father’s Day breakfast this morning and my family loved it! After it was finished, we sprinkled on some herbs and sliced green onions before serving. Delicious!
Sarah says
You can never go wrong with extra herbs and spring onions! I hope you guys had a lovely Father’s Day!
Tamara says
I love savory breakfasts too… Especially with a runny egg! This looks delicious! Stopping by after SaucySaturdays link up?
Sarah says
Hi Tamara! Thanks for stopping by! I’m all about that runny egg…soo good!