Recipes

Healthy Sweet Potato Hash | Delicious Muscle-Building Breakfast

This healthy sweet potato hash is the muscle-building breakfast you’ve been missing from your life.

Bored of the same old sweet potatoes? Try this super-tasty, healthy sweet potato hash when you feel like spicing up your breakfast routine.

Make a batch ahead of time for a few days’ worth of muscle-building breakfasts.

Click to jump straight to the nutritionals.

Sweet potato chorizo hash

The simple sweet potato has become a long-standing staple of the fitness enthusiast’s meal prep box – famed for its high fiber, starchy carb and vitamin A content. Usually microwaved within an inch of its life and eaten alongside a plain chicken breast and a hefty pile of greens, this deliciously different breakfast recipe brings a new lease of life to the sweet potato.

By adding chorizo, eggs, and chickpeas you’re not only dialing up the flavor of this dish, but also the all-important protein – an essential dietary component that you need to make sure you get the most from all of your hard work in the gym. And it isn’t only bags of protein that this tasty breakfast has to offer…

Chorizo has been given a bad rep for it’s higher fat content, but did you know this spicy Spanish sausage is full of vitamins and minerals that actually help with muscle building and fat loss?

For instance, chorizo is a rich source of selenium (helps produce thyroid hormones), vitamin B12 (necessary for fatty acid and amino acid metabolism), and thiamine (essential for carbohydrate metabolism).

And don’t forget about the mighty chickpea. These nutrient-dense, high-fibre legumes are rich in starchy carbohydrates for slow-releasing energy – the perfect fuel to power your day.

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Healthy Sweet Potato Hash Recipe

Servings: 4

Ingredients

  • 1lb sweet potatoes
  • 1 tbsp. coconut oil
  • ½ red onion (finely chopped)
  • 1 15.5 oz. can chickpeas (drained)
  • 5 oz. (150g) chorizo or pancetta (chopped into 1cm cubes)
  • ½ tsp. sea salt
  • ½ tsp. black pepper
  • 4 medium free-range eggs
  • Handful pickled and sliced jalapeños

Method

1. Peel the sweet potatoes and chop into 2cm cubes. Put the cubes into a pan and cover with water, then bring to the boil. Once boiling, drain and allow the steam to run off for 2-3 minutes.

2. While waiting, add the coconut oil to a pan on a medium to high heat. Once melted, add the chopped onions and chorizo/pancetta, and fry for 3-4 minutes, stirring occasionally.

3. Next, turn the heat down to medium and add the sweet potatoes, chickpeas, jalapeños, sea salt and black pepper. Squash them down a little and fry for 8-10 minutes without moving them, until the bottom becomes crispy.

4. Once crispy, make 4 small wells in the hash and break in the eggs. Cover the pan with a lid and cook for 2-3 minutes until the eggs are cooked but the yolk is still runny (you can cook for longer if you like your yolks well-done).

5. Top with a few extra jalapeños and serve.


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NUTRITIONAL INFORMATION

PER MEAL

Healthy Sweet Potato Hash | Delicious Muscle-Building Breakfast

Nutritional Facts

Amount per serving

Calories 437kcal 207 Calories from Fat
% Daily Value *
Total Fat23g35%
Total Carbohydrates38g13%
Protein24g48%

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer is our editor and qualified AfN nutritionist. She loves hill walking and cycling, loathes bad science, and loves proving healthy eating doesn’t equal plain, boring, and a lifetime of hunger.


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