You'll love this colorful vegetarian sweet potato breakfast hash with California Dates, spinach, roasted red peppers, feta, and fresh herbs.
This Mediterranean sweet potato breakfast hash combines roasted sweet potatoes, red peppers, spinach, California Medjool Dates, feta cheese, and fresh herbs in one colorful sweet-and-savory dish. Serve it for breakfast or brunch, enjoy it as a vegetarian side dish, or top it with eggs for a protein-rich meal.
California Dates are a delicious addition to this savory breakfast hash. Their natural sweetness and chewy texture beautifully balances the smoky spices, tangy feta, bright lemon, and savory vegetables.
If you love sweet potatoes, be sure to try my Sweet Potato Shepherd's Pie, Savory Twice-Baked Sweet Potatoes, and Vegan Stuffed Sweet Potatoes.
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Why You'll Love This Dish
- Colorful and flavorful: Sweet potatoes, red peppers, greens, dates, and feta create a beautiful mix of colors, flavors, and textures
- Nutritious: This healthy breakfast hash is packed with nutrient-rich vegetables and provides fiber, vitamins, minerals, and beneficial plant compounds
- Perfect for meal prep: Roast the vegetables ahead of time, then finish the hash shortly before serving.
- Vegetarian and gluten free: Serve it as written or add eggs for extra protein
- Versatile: This healthy sweet potato hash works for breakfast, brunch, lunch, or a Mediterranean side dish.
Doctor's Tips
- This Mediterranean sweet potato breakfast hash is packed with colorful, nutrient-rich plant foods, including sweet potatoes, red peppers, spinach, dates, scallions, and fresh herbs.
- Sweet potatoes are rich in beta-carotene, which the body converts to vitamin A, while spinach and red peppers provide additional vitamins, minerals, and beneficial plant compounds.
- California Dates add natural sweetness along with fiber, potassium, magnesium, B vitamins, and polyphenols. The fiber from the dates, vegetables, and sweet potatoes supports digestive health and helps make the dish more satisfying.
- For a more balanced meal, pair this carbohydrate-rich hash with a source of protein, such as fried or scrambled eggs.
Ingredients
Ingredient notes and substitutions. See recipe card at the end of the post for full recipe details.
- Sweet potatoes: The hearty base of the hash; cut them into uniform ½-inch cubes so they cook evenly.
- California Dates: I recommend using Medjool dates because they're plump and soft, with a rich, caramel-like flavor and pleasantly chewy texture. Their natural sweetness balances the rest of the flavors in the dish. Remove the pits and chop the dates before adding them to the hash.
- Red bell peppers: Roasting the peppers alongside the sweet potatoes brings out their natural sweetness and adds beautiful color.
- Baby spinach: Adds a pop of green along with fiber, vitamins, and minerals.
- Mediterranean spices: Cumin, smoked paprika, coriander, and Aleppo pepper give the hash its warm, savory flavor. You can substitute crushed red pepper for the Aleppo pepper if needed.
- Feta cheese: Adds creamy texture and a salty, tangy contrast to the sweeter ingredients.
- Fresh herbs: I use fresh dill and parsley for bright flavor.
- Eggs, optional: I like to top the hash with fried or poached eggs to add protein and turn it into a more substantial breakfast or brunch.
How To Make Mediterranean Sweet Potato Breakfast Hash Step-By-Step
See recipe card at the end of the post for full recipe details.
- Step 1- Roast the vegetables. Toss the sweet potatoes and bell peppers with olive oil and seasonings, then roast at 425°F until tender and lightly caramelized.
- Step 2- Cook the aromatics. Sauté the scallion whites and garlic, then add the spinach and cook just until wilted.
- Step 3- Combine the hash. Fold in the roasted vegetables, chopped Medjool dates, lemon zest, and lemon juice. Warm the dates gently without cooking them down.
- Step 4- Finish and serve. Remove the pan from the heat and fold in the feta, dill, parsley, and scallion greens. Serve as is or top with fried or softly scrambled eggs.
Chef's Tips
- Cut the sweet potatoes into even ½-inch cubes so they cook at the same rate.
- Divide the vegetables between two sheet pans. Crowding the pan traps steam and prevents browning.
- Add the dates near the end of cooking so they warm through while retaining their chewy texture.
- Fold in the feta and herbs off the heat to preserve their color and fresh flavor.
- Top the dish with a fried egg or scrambled eggs for added protein.
How To Serve This Dish
This versatile sweet potato hash can be enjoyed in several ways:
- Breakfast or Brunch: Top each serving with a fried or poached egg, or serve soft-scrambled eggs on the side for extra protein.
- Brunch Buffet: Transfer the hash to a large serving platter and offer eggs, avocado, Greek yogurt, and whole-grain toast alongside it.
- Light Lunch: Serve it with a simple green salad or a dollop of Greek yogurt for a colorful and satisfying midday meal.
- Mediterranean Side Dish: Pair it with grilled chicken, salmon, shrimp, or kebabs for lunch or dinner.
- Meal Prep: Portion the hash into individual containers and add freshly cooked eggs, avocado, or Greek yogurt just before serving.
Recipe FAQs
Can I make this sweet potato breakfast hash ahead of time?
Yes. Roast the sweet potatoes and red peppers up to 2 days in advance and store them in the refrigerator. When you're ready to serve, finish the hash with the spinach, dates, feta, herbs, and lemon.
Can I make this recipe vegan?
Yes. Simply omit the feta and eggs or use your favorite plant-based alternatives.
Do I have to serve this hash with eggs?
No. The hash is delicious on its own as a vegetarian breakfast or side dish. Adding eggs provides extra protein and makes it a more substantial meal.
How should I store and reheat leftovers?
Store leftover hash in an airtight container in the refrigerator for up to 4 days. Reheat it gently in a skillet or microwave, then brighten it with fresh lemon juice, feta, or herbs before serving. Store and reheat any eggs separately.
Can I freeze sweet potato hash?
You can freeze the roasted sweet potatoes and peppers, although the spinach and herbs may lose some of their texture. For the best results, freeze the roasted vegetables and add the remaining ingredients after reheating.
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Recipe
Mediterranean Sweet Potato Hash with California Dates, Spinach & Feta
Roasted sweet potatoes, vibrant bell peppers, naturally sweet California dates, spinach, fresh herbs, and creamy feta come together in this colorful Mediterranean-inspired hash. For a protein-rich breakfast, top each serving with a fried egg or a spoonful of soft scrambled eggs.
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Servings: 10
Calories: 298kcal
Equipment
Ingredients
- 3 pounds sweet potatoes peeled and cut into ½-inch cubes
- 2 medium red bell peppers diced
- 3 tablespoons extra virgin olive oil divided
- 1¼ teaspoons kosher salt
- ¾ teaspoon freshly ground black pepper
- 1½ teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon ground coriander
- ¼ teaspoon Aleppo pepper or crushed red pepper flakes optional
- 5 scallions sliced (white and green parts separated)
- 2 cloves garlic minced
- 5 ounces baby spinach
- 1 cup chopped California Medjool Dates (about 8 dates)
- Zest of 1 lemon
- 1½ tablespoons fresh lemon juice
- ⅔ cup crumbled feta cheese
- 3 tablespoons chopped fresh dill
- 3 tablespoons chopped fresh parsley
For serving:
- Fried eggs or soft scrambled eggs
Instructions
Roast the vegetables:
- Preheat the oven to 425°F.
- Spread the sweet potatoes and red bell peppers evenly between two large, rimmed baking sheets. Drizzle with 2 tablespoons of the olive oil and season with the salt, pepper, cumin, smoked paprika, coriander, and Aleppo pepper, if using. Toss well to coat and spread into an even layer.
- Roast for 25-30 minutes, stirring halfway through. Begin checking at 20 minutes and continue roasting until the sweet potatoes are tender and the peppers are softened.
Cook the aromatics:
- Heat the remaining 1 tablespoon olive oil in a large skillet or Dutch oven over medium heat.
- Add the white parts of the scallions and cook for about 2 minutes, until softened. Stir in the garlic and cook for 30-60 seconds, just until fragrant. Add the spinach and cook for 1-2 minutes, until just wilted.
Assemble the hash:
- Add the roasted sweet potatoes and peppers to the skillet along with the chopped dates, lemon zest, and lemon juice. Toss gently until the dates are warmed through.
- Remove from the heat and gently fold in the feta, dill, parsley, and the reserved scallion greens. Taste and adjust the seasoning with additional salt, pepper, or lemon juice, if desired.
Serve:
- Transfer to a serving platter or buffet dish. Garnish with additional fresh dill or parsley, if desired. For a protein-rich breakfast, top each serving with a fried egg or a spoonful of soft scrambled eggs and garnish with black pepper. Eggs can be served in a separate dish on the side.
Notes
Nutrition information is for 1 serving of hash plus 1 egg.
- Cut the sweet potatoes into even ½-inch cubes, so they cook at the same rate.
- Divide the sweet potatoes and peppers between two sheet pans. Crowding the vegetables will cause them to steam instead of caramelize.
- Add the dates near the end of cooking so they warm through while retaining their chewy texture.
- For meal prep, roast the sweet potatoes and peppers up to 2 days in advance, then finish the remaining steps before serving.
- Serve the hash on its own or top it with a fried or poached egg. You can also offer soft-scrambled eggs on the side for a more protein-rich meal.
- This hash also makes a colorful Mediterranean side dish for grilled chicken, salmon, shrimp, or kebabs.
Nutrition
Serving: 1 cup hash + 1 egg | Calories: 298kcal | Carbohydrates: 42g | Protein: 10g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.02g | Cholesterol: 173mg | Sodium: 557mg | Potassium: 786mg | Fiber: 6g | Sugar: 17g | Vitamin A: 21922IU | Vitamin C: 41mg | Calcium: 148mg | Iron: 3mg
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