These Healthy Sweet Potato Hash Browns are a yummy twist on the classic breakfast favorite! Crispy on the outside and soft inside, they pack a lot of flavor and nutrition.
Making these is easy! Just grate some sweet potatoes, season them, and pan-fry until golden. Who knew breakfast could be so good for you? I love serving them with eggs on top—it’s the perfect combo!
Key Ingredients & Substitutions
Sweet Potatoes: These are the star of the dish! Their natural sweetness and vibrant color make them perfect for hash browns. If you’re out of sweet potatoes, you can use regular potatoes, but the flavor will differ. I personally prefer the sweet variety for its unique taste.
Onion: Onions add flavor and moisture. I suggest yellow onions for their sweetness, but red onions work well too. For a milder flavor, try green onions. If you want a low FODMAP option, just skip the onion altogether!
Flour: I use whole wheat flour for added nutrition, but almond flour is great if you’re avoiding gluten. For a nut-free choice, try using oat flour instead. Each will give a slightly different texture but will still hold the hash browns together.
Spices: Garlic powder and smoked paprika add great depth of flavor. If you like a bit of heat, consider adding a pinch of cayenne pepper. I often switch up spices based on my mood, so feel free to get creative!
How Do I Get My Hash Browns Really Crispy?
Achieving crispy hash browns starts with removing excess moisture. Be sure to squeeze the grated sweet potatoes well in a towel or cheesecloth. This helps them fry better.
- Spread the potato mixture into thin patties; thicker patties take longer to cook and may not crisp up well.
- Don’t overcrowd the skillet! Fry in batches to ensure even cooking.
- Use enough oil; it aids in crisping up the edges. You can always drain excess oil later.
- Keep the heat on medium, and adjust as needed to avoid burning while still cooking all the way through.
With these tips, you’ll have perfectly crispy sweet potato hash browns every time! Enjoy your delicious breakfast or snack!
Healthy Sweet Potato Hash Browns
Ingredients You’ll Need:
For the Hash Browns:
- 2 medium sweet potatoes, peeled and grated
- 1 small onion, grated or finely chopped
- 1 large egg
- 2 tablespoons whole wheat flour or almond flour (for gluten-free option)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon black pepper
- 1/2 teaspoon salt (adjust to taste)
- 1-2 tablespoons olive oil or avocado oil, for frying
For Garnish:
- Fresh parsley, chopped (optional)
How Much Time Will You Need?
This recipe takes about 15 minutes of prep time and about 20 minutes of cooking time. So, you’re looking at a total of around 35-40 minutes from start to finish! Perfect for a quick breakfast or brunch meal.
Step-by-Step Instructions:
1. Prepare the Sweet Potatoes:
Start by peeling and grating the sweet potatoes using a box grater or a food processor. Once grated, place them in a clean kitchen towel or cheesecloth and squeeze out as much liquid as possible. This is important for making them crispy!
2. Mix In the Onion:
Next, grate or finely chop the onion and add it to the bowl with the grated sweet potatoes. This will add extra flavor to your hash browns!
3. Combine All Ingredients:
In a large bowl, mix the grated sweet potatoes and onion with the egg, flour, garlic powder, smoked paprika, black pepper, and salt. Stir until everything is well combined—this helps bind the ingredients together.
4. Heat the Skillet:
Heat one tablespoon of oil in a large non-stick skillet over medium heat. You want it hot enough to cook the patties without burning them!
5. Form the Patties:
Scoop about 1/4 cup of the sweet potato mixture and shape it into a flat round patty with your hands. Carefully place it in the hot skillet. Repeat this process until you have a few patties in the skillet, being careful not to overcrowd them.
6. Cook to Crispy Perfection:
Cook each hash brown for about 4-5 minutes on each side or until they turn crispy and golden brown. If they are browning too quickly, adjust the heat lower.
7. Drain Excess Oil:
Once cooked, transfer the hash browns to a plate lined with paper towels to absorb any excess oil. This will keep them crispy!
8. Serve and Enjoy:
Serve your delicious sweet potato hash browns warm, garnished with chopped fresh parsley if you like. They go wonderfully with eggs, a yogurt dip, or some creamy avocado slices.
Enjoy your healthy and crispy sweet potato hash browns!
Can I Use Frozen Sweet Potatoes for This Recipe?
It’s best to use fresh sweet potatoes for the best texture and flavor. If you only have frozen sweet potatoes, make sure they are completely thawed and drained of excess moisture before using, as frozen ones can hold more water.
Can I Prepare the Mixture Ahead of Time?
Absolutely! You can prepare the sweet potato and onion mixture a few hours in advance. Just cover it with plastic wrap and refrigerate until you’re ready to cook. This will save time in the morning!
How Do I Store Leftover Hash Browns?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply place them in a skillet over medium heat or pop them in the toaster oven for a few minutes until crispy again.
What Can I Use Instead of Egg?
If you’re looking for an egg substitute, you can use a flax egg (1 tablespoon of ground flaxseed mixed with 2.5 tablespoons of water) or a spoonful of unsweetened applesauce to help bind the mixture together.
