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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Brain fog
Add the missing context
Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Before you start
Your 17-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
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.
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.
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.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Prep ahead
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.
Digestion tip
Digestion tip: Rinsing canned beans thoroughly under cold water removes excess sodium and some of the oligosaccharides that can cause bloating.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.