Sweet Potato Hash with Sunny Side Up Egg

Ah, breakfast, one of my favorite and most important meals of the day.  Many people decide to skip breakfast when trying to lose weight, which can be detrimental to weight loss by slowing down your metabolism.  Stay fuller longer by adding protein and fat to your daily routine.  Here is a great recipe that supplies the perfect amount of calories and macronutrients, along with vitamin C, vitamin A and biotin, which are all skin-enhancing nutrients.

Healthy tip:

Recent research found that the dietary cholesterol in eggs does not increase the body’s cholesterol.  One egg a day for individuals with high cholesterol is safe and can be an exceptional source of micronutrients. Remember: Try to buy organic eggs!

What you need:

  • 2 medium sweet potatoes
  • 1 large green zucchini
  • ¼ teaspoon chili powder
  • ¼ teaspoon garlic
  • a dash of salt and pepper to taste
  • 1 teaspoon coconut oil
  • 3-4 eggs


  1. Shred the sweet potato and zucchini. (I use a mandolin slicer to make it easy.)
  2. In a bowl, mix the shredded sweet potato, zucchini, chili powder, garlic, dash of salt and pepper.
  3. Heat skillet on medium heat with 1 teaspoon coconut oil (or olive oil) and form heaps of sweet potato mixture that resemble patties.
  4. Cook patty for about 5 minutes and flip, make a hole in the middle (for the egg) – don’t worry if the patty doesn’t stay perfectly together – mine didn’t but still came out amazing!
  5. Transfer patty into an oven/broil safe dish and crack 1 egg into the hole you created.
  6. Broil for amount 3 minutes, until egg is formed.

Nutrition Facts (per serving ): Calories 321, Total Fat 9 g, Carbohydrates 51g, Sugars 13g, Fiber 10g, Protein 13g, Sodium 460mg

Servings 3-4

Christina Lombardi, MS, RD

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