Savory Sweet Potato and Avocado Egg Hash
Diced sweet potatoes pan-seared until tender, tossed with fresh spinach, and topped with soft-scrambled eggs and creamy avocado.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Dee + Lila
Dee created this recipe with Lila and shared it with the perimenopause community.
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 HealthSteadier 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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Store leftover sweet potato hash in an airtight container in the refrigerator for up to 3 days; add fresh avocado just before eating.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Heat extra virgin olive oil in a…
- 01
Heat extra virgin olive oil in a…
Heat extra virgin olive oil in a medium non-stick skillet over medium heat, around 350°F (175°C).
Tap card to mark done - 02
Add the diced sweet potato to the…
Add the diced sweet potato to the skillet and cook for 8 to 10 minutes, stirring occasionally, until tender and lightly browned on the edges.
Look for: tender and lightly browned on the edges
Tap card to mark done - 03
Add the fresh spinach to the skillet…
Add the fresh spinach to the skillet and stir for 1 to 2 minutes until fully wilted and combined with the sweet potatoes.
Look for: fully wilted and combined with the sweet potatoes
Tap card to mark done - 04
Whisk the large eggs and egg whites…
Whisk the large eggs and egg whites together in a small bowl until completely blended and uniform in color.
Look for: completely blended and uniform in color
Tap card to mark done - 05
Push the sweet potato and spinach mixture…
Push the sweet potato and spinach mixture to one side of the skillet and pour the egg mixture into the open side.
Tap card to mark done - 06
Gently scramble the eggs over medium-low heat…
Gently scramble the eggs over medium-low heat for 2 to 3 minutes until set to a soft curded texture.
Look for: set to a soft curded texture
Tap card to mark done - 07
Stir everything together in the skillet and…
Stir everything together in the skillet and remove from heat.
Tap card to mark done - 08
Plate the hash immediately and top with…
Plate the hash immediately and top with sliced avocado before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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