Sweet Potato Hash Browns Recipe
Though I tend to avoid starchy carbohydrates, sweet potatoes are one of my favorite exceptions. This orange root vegetable ranks low on the glycemic index, making it a viable option for diabetics and others watching their blood sugar levels. Not only that, but sweet potatoes are loaded with potassium, vitamins and antioxidants … One sweet potato has more than 100 percent of your daily value of vitamin A.
If your familiarity with sweet potatoes is limited to roasting them or eating them as a Thanksgiving side dish, you’re in for a treat with my easy sweet potato hash browns recipe. A delicious, healthy alternative to traditional greasy potato hash browns, these sweet potato hash browns are an excellent breakfast dish. Served solo or alongside eggs and beef or turkey bacon, it’s a tasty way to kick off your day with nutrients. Let’s do it!
A Complete Breakfast with Sweet Potato Hash Browns
Wondering what else you can serve along with these hash browns for a really satisfying and savory breakfast? You actually have a lot of options! Here are just some of the healthy breakfast items you may want to consider:
- Sage Chicken Breakfast Patties
- Parmesan Fried Eggs with Bitter Greens
- Crustless Spinach Quiche
- Keto Paleo Almond Flour Waffles
- Coconut Flour Pancakes
- Turmeric Eggs
Recipe Nutrition Facts
One serving of these delicious sweet potato hash browns contains about: (1, 2, 3, 4, 5, 6)
- 159 calories
- 3.2 grams protein
- 5.3 grams fat
- 28 grams carbohydrates
- 4.3 grams fiber
- 7 grams sugar
- 16 milligrams sodium
- 22,033 IUs vitamin A (over 100 percent DV)
- 20 milligrams vitamin C (22 percent DV)
- 443 milligrams potassium (10 percent DV)
- 0.5 milligrams iron (2.8 percent DV)
- 30 milligrams calcium (2.3 percent DV)
How to Make Sweet Potato Hash Browns
This recipe really isn’t hard to make at all. You’re going to be using raw — not roasted — sweet potatoes, which really cuts down on overall recipe time. Once you have your potatoes grated in a bowl, you basically just combine all of the ingredients on the stovetop and to finish it off, give it a little time in the oven to create a roasted sweet potato finish that is crispy and absolutely delicious.
Start by peeling and grating two pounds of sweet potatoes. If possible, check out your local farmer’s market for fresh, organic varieties.
After peeling, use a grater to create sweet potato shreds. Look at that terrific orange color! Toss in your chopped onion and garlic cloves and, of course, those finely grated sweet potatoes into a heated skillet with 2 tablespoons of coconut oil or ghee. Don’t forget to season to taste with sea salt and pepper.
Sauté all the fixings for 10 to 15 minutes on the stovetop, until the potatoes are tender and the onions are translucent.
Transfer the mixture to a baking pan and brush with an egg wash. Pop it in the broiler for about five minutes, or until the potatoes have reached your desired crispiness.
See how easy this sweet potato hash brown recipe is? Try it on a leisurely weekend to enjoy with the family.
- 1 onion, chopped
- 2 cloves garlic, chopped
- 2 pounds sweet potatoes, peeled and grated
- 2 tablespoons coconut oil or ghee
- Egg wash (1 egg beaten with a tablespoon of water)
- Sea salt and black pepper to taste
- In a large skillet over medium-high heat, add the onions. Season with salt and pepper.
- Add in the garlic and sweet potatoes.
- Sauté for 10–15 minutes until sweet potatoes are tender and onions are translucent.
- Transfer the sweet potato mixture to a baking pan and brush with the egg wash.
- Broil for five minutes, or until potatoes have reached your desired crispiness. They should be just a little browned on top.
Great article! Thnak you. Don’t you minde if I post it on thejingstock.com?
Hi Dr Josh
Mona from the UK! looks good, hope to try, wish there was a vid? but nice wholesome few ingredts make it easier to want to make. thank u!
actually, sine I have carrots, I should try it with these? what do u think?
Great article. thanks
Really very amazing recipe! Thanks https://draxe.com/
Made this this morning. Left out garlic and forgot the egg wash. It was delicious! Will make again!
I am wondering if I might use this recipe as a pie crust for a quiche…? I think I’ll give it a try! Your recipe looks golden delicious! Can’t wait to try!
There is a free health site called Sparkpeople that I find very helpful – you can enter recipes (don’t share others published work) and enter number of serving and bang all of the nutrition info is there for you – And if you save the recipe there, you’ll always be able to find it. Also if you decide to add ham one day just bring up the recipe do a quick modification and you get the new nutrient info
I love sweet potatoes also. My favorite way to fix them is oven roasted. I cut sweet potatoes, onions, and zucchini into cubes and spread out on a 9 x 13 pan. I spray with coconut oil and a seasoning mixture. I bake at 400 for 30 – 40 minutes.
Love this recipe and love your emails! Thank you…oh, and bought your amazing book Eating Dirt!
I think it’s pretty simple to count the carbs if you use the carb counting book from The Calorie King.
My son has type 1 diabetes and this book is great for us. I’m going to help out with this as best I can.
One clove of garlic is about 1 carb,
one small onion about 7 carbs,
1 medium sweet potato about 24 carbs.
The book doesn’t have everything but it has allot including eating out which has been very helpful for our family, and we calculate insulin according to this and have always been spot on.
Hope that helps:0)
A broiler is another name for GRILL. I always say broiler and am not an American( U.S. that is . ) I am Canadian;
Another meaning for broiler is a chicken for frying or “grilling’.
I am rarely without sweet potatoes buy them in a big bag and bake, make fries, steam or boil them. Good in soup or stew but watch as they cook up faster than carrots and other root vegetables.
A broiler is the broiler setting on your oven. In an electric oven, there is a Brooke coil at the top on the inside of the oven. It’s used for toasting things and browning things. On a gas oven, it’s most likely UNDER the main oven…. A drawer type thing to slide your pan into to brown the items.
Sheesh. Auto correct. BROILER COIL.
What is a broiler?
Loved the sweet potatoe meal thank you Dr Axe
I thought I was clever making my own sweet potato hash a while back and then I see your recipe! Can’t wait to try your version. Love your work Dr Axe! Would love to meet you someday!
the egg is to give the mix a golden crispy look and taste, you don’t add it to the mix
Looks delicious! Thank you…
I want to say THANK YOU Dr. Axe for all the beautiful recipes and beautiful pictures of your recipes your site offers so much for someone like myself that really needs help. I appreciate it, also I’ve made this recipe and it is very tasty along with the Macaroons which are also very tasty, I appreciate that your recipes use ingredients and cooking methods are readily available and easy to prepare along with being very tasty. Thank you.
Where does the egg come into the mix
I adjusted the recipe to include it. Thanks!
What’s the purpose of the egg? You didn’t the use of the egg.
I updated the recipe. Thanks for letting me know
The egg wash just helps to give a crispier top.
Ahh nice and easy!👍 No need for flour! Yes!
Thanks for sharing your recipes
Wish your recipes included nutritional information. As someone counting carbs a recipe without knowing the carb content is useless!!
1/4 cup is about 9 grams of carbohydrate. You are welcome…
I love sweet potatoes and this recipe looks taste good. I’ll try this recipe.
I did try your oven bake recipe for sweet potato wedges. It was very yummmmy! Thanks Dr Axe!