High-Protein Sweet Potato Egg Skillet – Simple, Satisfying, and Meal-Prep Friendly

This skillet is the kind of breakfast (or anytime meal) that keeps you full, tastes great, and doesn’t require fancy ingredients. Sweet potatoes bring natural sweetness and fiber, while eggs and beans add serious protein. Everything cooks in one pan, which makes cleanup easy.

Plus, the leftovers hold up well, so it’s perfect for busy weekdays. If you like a hearty, colorful meal with a bit of a kick, this one’s for you.

Why This Recipe Works

This skillet balances flavor, texture, and nutrition without much effort. Sweet potatoes caramelize in the pan, giving a lightly crisp edge and deep flavor that pairs perfectly with savory onions, spices, and eggs.

Black beans and eggs boost the protein, turning a simple hash into a complete, satisfying meal. A little chili powder and smoked paprika add warmth without overwhelming heat. Finish with fresh toppings like avocado and herbs to keep it bright and fresh.

Shopping List

• 2 medium sweet potatoes, peeled and diced into small cubes
• 1 small yellow onion, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 can (15 oz) black beans, drained and rinsed
• 4–6 large eggs (depending on servings and protein needs)
• 2 tablespoons olive oil (or avocado oil)
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon crushed red pepper flakes (optional)
• Salt and black pepper, to taste
• 1/4 cup water or low-sodium broth (to help steam the potatoes)
• Fresh cilantro or green onions, chopped (for garnish)
• Optional toppings: avocado slices, salsa, hot sauce, lime wedges, crumbled feta or cotija cheese

How to Make It

1. Prep the produce. Peel and dice the sweet potatoes into small, even cubes—about 1/2-inch pieces.

   Dice the onion and bell pepper. Mince the garlic. Rinse and drain the black beans.

2. Heat the pan. Add olive oil to a large skillet (10–12 inches, cast iron works great) over medium heat.

   Once shimmering, add the onion and bell pepper. Cook 3–4 minutes until softened.

3. Season and add potatoes. Stir in chili powder, smoked paprika, cumin, and a pinch of salt and pepper. Add the sweet potatoes and toss to coat in oil and spices.
4. Steam-sauté the potatoes. Pour in 1/4 cup water or broth.

   Cover and cook 6–8 minutes, stirring once or twice, until the potatoes are mostly tender. If the pan dries out, add another splash of water.

5. Add garlic and beans. Remove the lid. Stir in the garlic and black beans.

   Cook 3–4 more minutes, letting the potatoes brown slightly and the beans heat through. Taste and adjust salt, pepper, and heat with red pepper flakes if using.

6. Create wells for the eggs. Use a spoon to make 4–6 small wells in the hash. Crack an egg into each well.

   Sprinkle the eggs with a pinch of salt and pepper.

7. Cover and cook the eggs. Reduce heat to medium-low, cover, and cook 4–6 minutes, until the whites are set and the yolks are cooked to your liking. For firmer yolks, add 1–2 minutes.
8. Finish and serve. Remove from heat. Top with chopped cilantro or green onions.

   Add avocado, salsa, a squeeze of lime, or cheese if you like. Serve straight from the skillet.

How to Store

• Refrigerator: Store leftovers in an airtight container for up to 4 days. If possible, store eggs separately to avoid overcooking when reheating.
• Reheating: Warm in a skillet over low heat with a splash of water to rehydrate, or microwave in 45–60 second bursts.

  Add fresh toppings after reheating.

• Freezer: The hash (without eggs) freezes well for up to 2 months. Cool completely, then freeze flat in a bag or in a container. Reheat in a skillet and cook fresh eggs on top.

Benefits of This Recipe

• High in protein. Eggs and black beans team up to deliver lasting energy and satiety.
• Balanced carbs and fiber. Sweet potatoes offer slow-digesting carbs, fiber, and a natural sweetness that doesn’t need added sugar.
• One-pan efficiency. Everything cooks in one skillet, which makes cleanup quick and easy.
• Customizable heat and toppings. Keep it mild for kids or punch it up with hot sauce, jalapeños, or chipotle.
• Great for meal prep. Make the base ahead and cook eggs fresh for fast breakfasts or lunches.

Pitfalls to Watch Out For

• Potatoes too big. Large cubes take longer to cook and may be hard in the center.

  Keep them small and even.

• Skipping the steam step. A little water and a lid help the sweet potatoes soften without burning. Don’t skip it.
• Overcrowding the pan. If your skillet is small, cook the potatoes in two batches so they brown instead of steaming too much.
• Rubbery eggs. Overcooking leads to tough whites and dry yolks. Check them early and pull them when the whites are set.
• Under-seasoning. Sweet potatoes can handle generous seasoning.

  Taste and adjust before adding the eggs.

Alternatives

• Protein swaps: Use turkey sausage, chicken sausage, or tofu crumbles. For extra protein, add cooked quinoa or cottage cheese on the side.
• Bean options: Swap black beans for pinto, white beans, or chickpeas.
• Veggie variations: Add zucchini, spinach, kale, or mushrooms in step 5. Corn adds sweetness and color.
• Spice profile: Trade smoked paprika for regular paprika and add a pinch of chipotle powder for smoky heat.

  Or go cumin-heavy with a squeeze of lime and fresh cilantro.

• Egg-free: Use scrambled tofu seasoned with turmeric, garlic powder, and black salt for an eggy flavor.
• Lower carb: Replace half the sweet potatoes with cauliflower florets or riced cauliflower to reduce carbs while keeping volume.
• Dairy boost: Sprinkle feta, cotija, or a little shredded cheddar after cooking for extra richness.

FAQ

Can I bake the eggs instead of cooking them on the stove?

Yes. After the hash is cooked, transfer the skillet to a 375°F (190°C) oven and bake 6–9 minutes, depending on how runny you like the yolks. Cast iron or oven-safe stainless pans work best.

How can I make this spicier?

Add diced jalapeño with the onions, use chipotle powder instead of smoked paprika, and finish with hot sauce or chili crisp.

You can also top with pickled jalapeños for tangy heat.

What if I don’t have black beans?

Pinto or white beans (like cannellini) work well and keep the texture creamy. Chickpeas add a slightly firmer bite and hold up nicely in the skillet.

How do I prevent the eggs from sticking?

Make sure there’s a thin layer of oil across the bottom before cracking the eggs. If your pan runs dry, swirl in an extra teaspoon of oil before adding them.

A well-seasoned cast iron or nonstick pan helps.

Can I make it ahead for meal prep?

Yes. Cook the hash (without eggs) and portion it into containers. Reheat and cook fresh eggs in a small skillet or microwave an egg separately and add it on top right before eating.

Is this recipe gluten-free?

It is naturally gluten-free as written.

Just double-check spice blends and broth labels to be sure there’s no added gluten.

How can I add more protein?

Use six eggs for four servings, add an extra half can of beans, or serve with Greek yogurt or cottage cheese on the side. Cooked turkey sausage or diced chicken breast also works.

Can I use pre-cooked sweet potatoes?

Absolutely. If your sweet potatoes are already roasted, reduce the steaming time and focus on browning them lightly before adding the eggs.

The total cook time will be shorter.

Wrapping Up

This High-Protein Sweet Potato Egg Skillet is straightforward, budget-friendly, and packed with flavor. It’s the kind of meal you can make on a slow weekend morning or a busy weeknight with equal success. Keep the base recipe handy, then tweak the spices and toppings to match your mood.

With one pan and a few pantry staples, you get a hearty, wholesome meal that keeps you satisfied for hours.