Sweet Potato, Bacon & Kale Hash (with a Runny Egg)

🍳 A Comfort Brekkie That Won’t Weigh You Down

There’s something about a big breakfast hash that feels like you’re spoiling yourself… but this one won’t leave you needing a mid-morning nap. It’s a healthy twist on the classic “big fry-up,” swapping out heavy fried potatoes for vibrant orange sweet potato, sneaking in a decent serve of greens, and keeping bacon’s smoky flavour without the mega-serve.

Perfect for a lazy Sunday brunch at home or even as a mid-week dinner when you’re craving breakfast-for-dinner vibes (which, let’s be honest, is one of the best solo cooking perks).

And yes, there’s a perfectly runny egg on top — because some things in life are non-negotiable.

🥦 Hero Nutrients in This Dish

Vitamin A (Beta-Carotene) – Sweet potato is loaded with this, supporting healthy eyes, immune function, and skin repair.
Vitamin K & Folate – Kale isn’t just trendy; it’s a legit nutritional powerhouse for bone health and cell repair.
Protein & Choline – Eggs give you muscle-repairing protein and choline, which your brain loves.
Potassium & Iron – Bacon (in moderation) and sweet potato both give a little potassium boost, and the kale chips in some plant-based iron too.

🥗 Ingredients for One

1 small sweet potato (≈180 g), diced small (1–1.5 cm pieces)
1 rasher short-cut bacon (40–50 g), diced, visible fat trimmed
1 cup chopped kale (or baby spinach if you prefer)
½ small red onion, thinly sliced
1 small clove garlic, minced
1 tsp olive oil
1 egg
Salt & pepper, chilli flakes (optional)
Squeeze of fresh lemon juice

👩‍🍳 Step-by-Step Instructions

Pre-cook the sweet potato:
Pop the diced sweet potato into a microwave-safe dish with a splash of water. Cover and microwave for 2–3 minutes until just tender but still holding shape. Drain well.
Start the flavour base:
Heat olive oil in a medium non-stick frypan over medium heat. Add onion and bacon. Cook for 3–4 minutes, stirring occasionally, until the bacon is crisp and the onion is soft.
Bring in the sweet potato:
Add the pre-cooked sweet potato to the pan. Cook for another 5–6 minutes, stirring occasionally, until the edges are golden and slightly crispy.
Add greens & garlic:
Stir in garlic and kale, cooking for 1–2 minutes until the kale wilts. Season with pepper (and chilli flakes if you want a little kick).
The egg moment:
Push the hash to one side of the pan and crack the egg into the empty space. Fry to your preferred doneness — runny yolk recommended for maximum sauce potential.
Serve & finish:
Pile the hash onto a plate, pop the egg on top, and finish with a squeeze of lemon for brightness.

🔄 Handy Swaps & Extras

No kale? Baby spinach, silverbeet, or even chopped broccolini work beautifully.
Vegan twist: Swap bacon for smoked tempeh strips and the egg for avocado slices.
Boost the spice: Add 1 tsp smoked paprika when you toss in the sweet potato.
Make it heartier: Add a few cherry tomatoes in with the onion and bacon.

♨️ Storage & Reheating

This hash is best fresh (the sweet potato softens when reheated), but if you want to meal-prep:

Store the cooked hash (without the egg) in an airtight container in the fridge for up to 2 days.
Reheat in a frypan over medium heat with a splash of water to revive it.
Cook the egg fresh when serving for that perfect yolk.

💡 My FoodieTicks

This dish ticks the solo-cooking trifecta:

Quick – 20 minutes from start to finish.
Balanced – Good mix of slow-release carbs, lean protein, and micronutrient-rich veg.
Satisfying – The combination of sweet potato and egg helps keep you full for hours, making it ideal for busy mornings or a post-walk lunch.

Keeping bacon to around 40–50 g is key — you get all the smoky flavour without overdoing the sodium or saturated fat. Use short-cut bacon and trim visible fat for the healthiest option.

📣 Your Turn

Tried this Sweet Potato, Bacon & Kale Hash? Snap a pic of your plate and share it in the Plan4One community — we love seeing your spins on our recipes!
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