Sweet Potato Hash

Tanya Eisenwasser

Print Recipe

Sweet potatoes, eggs, and fresh herbs.

Prep 10 min

Cook 25 min

Serves 2

Gluten-freeDairy-free

Ingredients

• 2 medium sweet potatoes, diced into 1/2-inch cubes
• 1/2 onion, diced
• 1 clove garlic, minced
• 2 eggs
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon fresh rosemary, minced
• 1/2 teaspoon fresh thyme leaves
• Salt to taste
• 2-3 tablespoons olive oil

Instructions

Sweet Potatoes

1. Heat 2 tablespoons olive oil in a large skillet over medium heat.
2. Add the diced sweet potatoes and spread in a single layer.
3. Cook for 15-18 minutes, stirring every 4-5 minutes, until golden and fork-tender.
4. Season with salt halfway through cooking.

Build the Hash

1. Push the sweet potatoes to one side of the pan.
2. Add a little more oil and sauté the onion until soft, about 3 minutes.
3. Add the garlic and cook for 30 seconds.
4. Mix everything together and stir in the fresh herbs.
5. Make two small wells in the hash for the eggs.

Eggs

1. Crack an egg into each well.
2. Cover the pan and cook for 3-5 minutes until the whites are set but yolks are still runny.
3. Season the eggs with a pinch of salt.

Serve

Divide between two plates. Garnish with extra fresh parsley.

Tips & Substitutions

• For crispier potatoes, parboil for 5 minutes before frying. This softens the inside so the outside gets extra crisp.
• Skip the onion and garlic if they bother you. Use chives or green onion tops instead for a milder flavor.
• Some people react to egg whites. Use just the yolks or skip eggs entirely and add ground turkey for protein.
• Butter or ghee works instead of olive oil if you tolerate dairy. Both add richness to the hash.
• Regular potatoes work in place of sweet potatoes. Yukon gold or russet both crisp up well.

Why This Works

Sweet potatoes. Naturally low in histamine and generally well tolerated. They provide fiber, vitamins, and a satisfying starch base for the hash.

Eggs. Eggs contain no histamine themselves, though egg whites can trigger reactions in some people. Cooking them directly in the hash makes a complete one-pan meal.

Onion and garlic. These contain quercetin, a compound sometimes discussed in mast cell research, but they can also act as histamine liberators for sensitive individuals. Skip them if they bother you.

Fresh herbs. Parsley, rosemary, and thyme are generally well tolerated and provide fresh flavor without relying on aged, fermented, or heavily processed seasonings.

Storage

Best eaten immediately while the potatoes are crispy and the egg yolks are runny. If you have leftover hash (without the egg), it can be refrigerated for a few hours and reheated in a skillet. Protein-containing leftovers accumulate histamine over time, so freeze any portions you will not eat within a few hours.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.