Sweet Potato & Black Bean Egg Hash
A savory, protein-packed breakfast skillet featuring tender sweet potatoes, fiber-rich black beans, and perfectly soft-cooked eggs. Finished with a touch of salsa for a bright, satisfying morning meal.
Prep
5 min
Cook
12 min
Total
17 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
12 min
Total
17 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Prep ahead: Dice the sweet potatoes and rinse the beans the night before, or use leftover pre-cooked sweet potato to cut morning prep time in half.
Do these three things first
- 1Prep cup canned black beans (rinsed), cup sweet potato (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Heat a splash of olive oil in…
- 01
Heat a splash of olive oil in…
Heat a splash of olive oil in a skillet over medium heat. Add the diced sweet potato, a pinch of salt, and a dash of ground cumin. Cook for 5 to 7 minutes, stirring occasionally until tender and lightly browned. Cut the potato into small 1/2-inch cubes so they cook quickly.
Look for: tender and lightly browned
Tap card to mark done - 02
Stir in the black beans and cook…
Stir in the black beans and cook for 1 to 2 minutes until everything is warmed through.
Look for: everything is warmed through
Tap card to mark done - 03
Make three small wells in the sweet…
Make three small wells in the sweet potato and bean mixture, and crack the eggs directly into the pan. Season the eggs with a pinch of salt and black pepper.
Tap card to mark done - 04
Cover the skillet and let it cook…
Cover the skillet and let it cook for 3 to 4 minutes until the egg whites are completely set but the yolks are still soft, or cook longer to your preference.
Look for: the egg whites are completely set but the yolks are still soft, or cook longer to your preference
Tap card to mark done - 05
Transfer the hash to a plate and…
Transfer the hash to a plate and top with the salsa before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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