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.
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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
Nutrition Information:
Yield:
4Amount Per Serving: Calories: 161Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 133mgSodium: 181mgCarbohydrates: 14gFiber: 4gSugar: 5gProtein: 9g
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!
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!
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!
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!
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!
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!
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!
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
Looks like a great recipe but sweet potato is high for map!
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.
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!
That makes me so happy! Really glad you enjoyed it – thanks so much for coming back to let me know what you thought!
This looks ridiculously delicious! I will definitely be giving this one a go.
Thanks Amy! Hope you like it!
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 😊
That’s awesome! So glad you guys enjoyed it 🙂 Thanks for coming back to leave a comment/review letting me know how it went!
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.
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!
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!
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!
I love the salty bacon, bitter greens and sweet potato combo! Works great with sliced collard greens too! thank you!
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 🙂
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?
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!
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!
You can never go wrong with extra herbs and spring onions! I hope you guys had a lovely Father’s Day!
I love savory breakfasts too… Especially with a runny egg! This looks delicious! Stopping by after SaucySaturdays link up?
Hi Tamara! Thanks for stopping by! I’m all about that runny egg…soo good!
This looks so delicious, I had to pin it for later 🙂
Thanks, Sara! Hope you like it!
I love a good sweet potato hash, and the kale and bacon in here makes it even better! Lovely photos as usual! Stopping by from Saucy Saturdays.
Thanks, Meghan!
I am tempted! I’m a big fan of kale and any variation will be warmly welcomed. I’ll go easy with the meat and probably just change bacon with mushroom 🙂
I like your idea for subbing the bacon for mushrooms – I’m going to do that the next time I make it!
Sarah honey this one is going on my table soon..very soon!! Beautiful pics..in love with them! And I esp love that ots a savory breakkie..I hardly have a sweet tooth so this is perfect. Thanks for linking up at #SaucySaturdays
Aww, thank you! Savory breakfasts win me over every time
Ooooh yuuuummmmm…. I’m going to need to try this. 🙂 Thanks for sharing it with us at Savoring Saturdays! 🙂
Thanks, Raia!
Just stopping back in to let you know I’m going to be featuring your recipe at this weekend’s party. 🙂 Hope to see you there! 🙂
Thanks, Raia! Can’t wait 🙂
Thank you for an honest post on willpower and Whole 30. I applaud those that attempt it, and (perhaps like you?) raucously cheer those whom are successful. I admit that I am not strong enough to give up cheese for anything. That said, this is one gorgeous sweet potato hash that I will definitely be trying soon–cleaning out the fridge or no. That steam photo has me wanting to dive right in!
Definitely! I cheer anyone who completes a Whole30 – that takes some serious willpower. Maybe one day I’ll attempt it again. I’ve recently heard that there are Whole9 as well which is probably a better starting point for me…in the mean time I’ll enjoy some more cheese 😉
I tried Paleo… I lasted a proud full 14 days… I didn’t make it to my 30. Oops! I missed my cheese way too much! I can soooo relate. Also missed my wine…. And so… I am back to the low carb diet with a cheat day here and there. Pile on that cheese, please! But this recipe looks fabulous. I will definitely make this recipe soon!
Yes! Cheese and wine – the foundation of happiness!
That looks so good! Even though I could never be strictly whole 30, I would love this!!
Thanks, Karen! One day I’ll conquer it…just not today haha
You should call this ‘heaven in a skillet’, Sarah! Wow – great breakfast. I’d happily eat this any time of the day and just love that it’s packed full of nutrients. Beautiful photography, too. Sharing 🙂
Robyn, you’re too kind! 🙂
This looks fantastic! We love savory breakfasts, and this one sounds very hearty. I’m pinning to try later. 🙂
Thanks, Shannon! As much as I love the occasional sweet breakfast I’m always a sucker for a savory start to my day