Sweet Potato & Black Bean Breakfast Hash — 28g Protein, Under $4
Hash is the breakfast that rewards you for cooking on a weekend morning without asking too much of you. Sweet potato cubed and crisped in a skillet with black beans, red onion, smoked paprika, and two fried eggs on top — it is colourful, hearty, and genuinely filling in a way that most breakfasts are not. The sweet potato develops caramelised edges that contrast with the creamy yolk of the eggs when they break, and the black beans add protein and body that make this feel more like a proper meal than a breakfast side. At 28 grams of protein and under four dollars, this is the weekend morning recipe that earns a permanent spot in the rotation.
Ingredients
Method
- Heat olive oil in a skillet over medium-high heat.
- Add the sweet potato cubes and cook for 8–10 minutes, stirring occasionally, until tender and golden with caramelised edges. Do not rush this step — the colour develops flavour.
- Add the diced red onion and cook for 2 more minutes until softened.
- Add the black beans, smoked paprika, cumin, salt, and pepper. Stir to combine and cook for 1–2 minutes until the beans are warmed through.
- Push the hash to the sides of the pan to create two small wells in the centre.
- Crack one egg into each well. Reduce heat to medium-low and cover the pan.
- Cook for 2–3 minutes until the egg whites are fully set but the yolks remain runny. Cook longer if you prefer a firmer yolk.
- Remove from heat immediately and serve directly from the pan.
- Finish with hot sauce and fresh cilantro if using.
Notes
Sweet potatoes are one of the most economical and nutritious carb sources available year-round — buying a small bag is always cheaper than buying individual ones. Canned black beans are a reliable and affordable protein booster that cost around a dollar per can and provide two servings. Cutting the sweet potato into small, even cubes ensures it cooks quickly and develops maximum caramelisation without requiring a long cooking time.
