This Sweet Potato Apple & Kale Hash with Caramelized Onions makes a healthy side dish or the perfect Whole30 breakfast served with fried eggs! It’s Paleo, meatless, simple and incredibly delicious and satisfying.
I made a one-skillet sweet potato hash without meat!
That’s why I feel like this is best described as a side dish rather than a breakfast hash, despite the eggs you see above. I’m telling you though, either way, you can’t go wrong – I’ve added a few of my favorite semi-forbidden ingredients (I call them “forbidden” only due to the FODMAPs) and created the perfectly simple and delicious meat-free breakfast hash that I’ve made thus far.
Is Sweet Potato Hash Vegan?
Yes! As you can see in the photos, I served this healthy sweet potato hash with an egg on top. Which makes it a perfect vegetarian meal.
But you can definitely omit the eggs if you want to make this hash completely vegan, because all of the ingredients are completely free of animal products.
Ingredients in Kale Sweet Potato Hash
- Sweet potatoes
- Apple
- Onion
- Kale
- Coconut oil
- Water
- Salt & pepper
This much is true for a meat eater – when I leave the meat out of a recipe that I’d typically put bacon in (or something) I need to add a little life to it. And that, my bestest internet friends, is why you’ll see not just apples in this recipe, but caramelized onions, AKA the bacon of the produce section in my opinion. If that makes any sense, I think at least partially it does 🙂
Anyway, I went with caramelized onions, because I’m aware at this point that I’m not the only one who is obsessed with how good they are. Plus, something about cooking onions that way does seem to make them a lot easier on my system. I’m not sure I understand the chemistry behind it, but I’m not questioning – I’m just happy I can eat caramelized onions without a problem.
How to Caramelize Onions
Step 1: Peel your onion and cut it into quarters. Chop off the root ends, then slice the onion into thin slivers.
Step 2: Add your cooking fat of choice to the bottom of a heavy-duty skillet and allow it to melt.
Step 3: Add your onions to the pan and coat them with the cooking fat. Cook until they are translucent and sprinkle them with salt. This step is important – it brings out the water content and allows the onions caramelize.
Step 4: Cook the onions, stirring occasionally, until they have softened and turned a medium brown color. Reduce the heat if necessary so that they don’t burn, but keep it to at least medium so that they cook to a deep brown caramel color.
Then the caramelized onions are ready to use!
To Make Paleo Sweet Potato, Apple & Kale Hash
This recipe is very simple and easy!
-First, you’ll cook the sweet potatoes along with the onions while they caramelize.
-Next, you’ll add the chopped apples and a little extra coconut oil, then cover the pan to allow the sweet potatoes and apples to cook and soften.
-Finally, add the kale and water to the pan, and cook everything until the hash is browned and the kale is wilted. That’s it!
Aside from caramelized onions, I can’t deny that kale is my favorite green veggie to put in a breakfast hash. I know a lot of people aren’t truly huge kale fans, and the only thing I can say to them is TRY MY KALE RECIPES! You will come to like and appreciate kale in a new way, I promise.
Other ways to use kale:
I would also say to simply try roasting kale into chips with salt and pepper, but that would be too easy by itself. So, maybe try kale two ways – made into chips, and in a hash – either this one or as in any of my other breakfast recipes! Hint – it goes really well with bacon! (FYI those 3 links go to various kale recipes that I can’t get enough of!)
How to Serve Hash
This one skillet sweet potato apple hash is versatile!
As a side dish: Serve it on its own alongside just about any meat.
As a main entree: Add an egg on top or serve it with a side salad and you have a hearty meal that is perfect for breakfast, brunch, or any time!
So, besides the lack of meat, the caramelized onions, apples and classic sweet potatoes, what is is that makes this recipe amazing?! Well, let’s see – it’s Paleo, vegetarian (vegan without the eggs!) Whole30 friendly, and you can make it all in one skillet with no fuss. Yes! We need more one skillet recipes in this world, I think 🙂
Hope you enjoy!
Sweet Potato Apple Kale Hash with Caramelized Onions
Sweet Potato Apple & Kale Hash with Caramelized Onions {Whole30}
Ingredients
- One med-large sweet potato peeled and chopped small
- 1 med Pink Lady apple or other crisp apple peeled and chopped
- 1 small onion or 1/2 med quartered and sliced
- Large handful fresh kale chopped
- 3-4 tbsp organic coconut oil
- 2-3 tbsp water
- sea salt and pepper
- Primal Palate Breakfast Seasoning optional
- eggs cooked to preference (if serving as breakfast)
Instructions
-
Heat a med-large heavy skillet (I used this cast iron one) over med heat and add 2 tbsp coconut oil to the pan
-
Add the sweet potatoes and onions, stir to coat with oil, sprinkle with salt, pepper, and breakfast seasoning (if using), cover, cook two minutes. Uncover, stir, adjust the heat if necessary, re-cover and cook another 3 minutes.
-
Once sweet potatoes start to soften, add the apples along with one more tbsp coconut oil, stir, and cover pan again. Cook for about 3 more minutes until apples soften, checking and stirring to make sure onions aren't burning, lower heat if necessary
-
Once apples are soft, add kale, water and another sprinkle of salt. Stir, cover pan, and cook 1 minute to soften the kale.
-
Uncover the pan and stir. Continue to cook until mixture is toasty brown. Serve as a side dish with any meal, or with eggs for breakfast or brunch. Enjoy!
Recipe Notes
*Make sure the onions are sliced in uniform size so they cook evenly.
Are you a fan of kale? Have I asked you this 10 times already?
What is your “bacon of the produce section”?
Do you mix apples into savory recipes or prefer them sweet all the way?
I like kale in certain recipes. I don’t buy it all the time, so once in a while its a nice change.When I was doing the Whole30 and experimenting with breakfast hashes I added apples to some of them. I just get lazy about chopping everything when I am hungry! I could definitely see myself making this as a side dish.
It amazes me that I’ve gotten used to chopping everything because I used to be seriously lazy with it! Now I feel like I could chop in my sleep 🙂
I can eat this! looks so good! I don’t buy kale often, I do like it but too much tends to hurt my stomach. I love adding apples to sweet and savory dishes – I am big fan of combining sweet with savory
I can’t eat it raw or I’ll be miserable, but chips are really good! And I think you’d love this with or without the kale 🙂
Bacon of the produce section. Lol. Probably sweet potato for me. Or onion. Everything is better with onion, in my opinion. I know that this would be good for any time of year, but I bet this would be amazing with Thanksgiving dinner.
I know, I feel like everything I make is probably a good Thanksgiving addition lol!
Well I love kale and I love this side! Definitely going on my list of things to try!
You’ll love this – very much up your alley!
I totally love recipes that use apples in a more savory way! Apples are pretty versatile in the flavor profile depending on the type you use (people just never seem to remember that!)
I really can’t pick a favorite green though….I try to pick a new one each week at the store so I keep just changing it up, but really, I just can’t get enough of CHARD! Red, swiss, rainbow, i don’t care, it’s just delicious!
I love chard too and was on a kick last summer! I think red is my favorite only because of the pretty color 🙂
yum! I love all these ingredients. Kale is my favorite! I love to saute it and make kale chips out of it and I also really like it as a salad base because it has some texture.
Ah yes I totally agree, so good for so many things!
Sweet potatoes and kale are my every day breakfast (mixed with other stuff but those are the stars) so I’m going to have to give this version a go!
Isn’t it an awesome combo?! You’ll love the apples!
I have a sweatshirt that says “Kale” on it (in the Yale lettering), so, yes, I’m a pretty big fan 😉 I eat it at least once a day, although I know you are supposed to “rotate your greens.” This is basically what I eat every morning, minus the onions because #fodmap. And I think my mom would kill me if I made onions at 7 a.m. haha
Ooh I might need that sweatshirt! And when the day comes that my kids cook ANYTHING I will not get mad, or at least I say that now 🙂
I’m with you – a breakfast hash with eggs and potatoes and veggies means chicken sausage or bacon on the side 🙂
Yup, I can’t leave it out 🙂
I need to try apples in a hash! I mostly stick with a standard sweet potato-peppers-spinach mix, but this looks like an excellent way to mix it up.
I love them – my favorite might be with sweet plantains and bacon but sweet potato is so good too!
Very impressed with your photography skills–especially with capturing the egg…so hard! I think my bacon of the produce section is sweet potato…obsessed! This looks yummy–i like kale every so often for a nice change.
Thank you! I’m pretty obsessed with sweet potatoes too as the blog suggests!
I did something similar to this a while ago, but with spinach (and bacon). We love kale too though! Hash for breakfast is so satisfying!
I think my goal is to make a “recipe” for every potato/greens/meat combo there is, lol! It’s all good!
Oh so yummy! I usually stick with sweeter breakfasts like greek yogurt bowls or chia pudding, but I am always craving a more savory breakfast after reading your posts. This combo looks like the perfect pairing with a couple of fried eggs!
I’ve been wanting to try chia pudding for like 2 years at least! I need to just do it already!
Really?!? Caramelized onions don’t bother your stomach?! I have serious issues with onions (and garlic… ugh), but I don’t know that I ever paid attention to caramelized vs not. Definitely giving that a try because I miss the awesome flavour!
Raw onions are definitely the worst for me and I say away! Generally the more well-cooked a food is the easier it is for me, yet there are strange exceptions. Cooking the onions long and slow helps, but I don’t think eating them by the spoonful would be wise 😉
I love kale in a cold or a warm salad, especially with salmon. I was disappointed with kale chips, and surprised also because I love chips and salty things so much! I did cook apples with pork tenderloin in the past, pretty yummy! My favorite butternut squash soup (with coconut milk)also contains a cooked red apple and caramelized onions… so good!
I’m surprised you don’t like kale chips! I love it with salmon too, it’s been a while since I’ve had it and I’ll have to remember to buy next time!
That dish looks delicious! We are a big fan of kale. It’s one of my favorite vegetables.
Love making it into chips and the kids actually like it that way too 🙂
Oooh, this looks so good! I am a big fan of fruit in savoury dishes so this is pretty much perfect!
As for kale, kale is a big fat NOPE for me 😛 I’m probably the only “healthy living blogger” who will admit it but I just can’t do it… unless it’s kale chips, then I’m all aboard the kale train. Every other vegetable I can’t get enough of, but kale I can definitely leave 😛
I think it’s good to admit these things! We can’t like every food just because it’s healthy. I agree about kale chips though, sooo good!
I want this for breakfast today! Some of my favorite ingredients are in this recipe. Pinning for menu planning.
Thanks so much Jill! I agree these ingredients mix so well 🙂
Yum! After years of lurking on this blog, finally decided to try this recipe- added sausage to mine, lol! It was delicious! Perfect breakfast after a Saturday morning run! Thank you! ?
When I make this I almost always add sausage or bacon too 🙂 Good basic recipe, glad you liked it!
I practically always add bacon or sausage when I cook this. Nice, simple recipe; happy you enjoyed it!