Plant-Based Breakfast Hash to Awaken Your Healthy Appetite


Ordinary hash gets a big healthy and flavorful makeover with this plant-based breakfast hash recipe. It’s made with vitamin-rich sweet potatoes, instead of russets, is light on oil, and has nutritious add-ins, including bell peppers, spinach, mushrooms, and plantains. Unlike ordinary bananas, plantains aren’t very sweet, and they have a starchiness that holds up well to cooking, much like potatoes. They are also rich in prebiotic goodness.

Plant-Based Breakfast Hash Recipe with Sweet Potato, Plantain, and Spinach (dairy-free, gluten-free, vegan)

This Plant-Based Breakfast Hash will Awaken Your Healthy Appetite

This is another “Recipe for Courage and Kindness” that I could not resist from Dole and Disney’s Princess Celebration. In addition to recipes, their healthy initiative includes DIY activities, contests, collectibles, and virtual cooking classes.

This plant-based breakfast hash is an ode to Aurora from Sleeping Beauty. It’s the perfect dish for her to wake up to, providing much needed energy that’s easy on the stomach after such a long slumber. We like that it’s naturally dairy-free, top food allergen-free, and even paleo-friendly.

Plant-Based Breakfast Hash Recipe with Sweet Potato, Plantain, and Spinach (dairy-free, gluten-free, vegan)

Special Diet Notes: Plant-Based Breakfast Hash

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, vegan, plant-based, paleo, and vegetarian.

Plant-Based Breakfast Hash with Sweet Potato, Plantain, and Spinach
Prep time
Cook time
Total time
Awaken your senses with this nutrient-rich dish. It's naturally filled with flavors that only need a hint of salt, pepper, and garlic to come alive. Just make sure to use a green plantain. Ripened plantains are softer and won't stir fry as well, while green ones are firmer and starchier, like potatoes.
Recipe type: Breakfast
Cuisine: American
Serves: 4 servings
  • 1½ tablespoons olive oil
  • 1 large sweet potato, peeled and chopped
  • 1 green plantain, peeled and chopped
  • 1 medium red bell pepper, chopped
  • ½ medium yellow onion, chopped
  • 1½ cups sliced mushrooms
  • 2 cups loosely packed baby spinach
  • 3 garlic cloves, minced
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • ½ cup roasted salted pepitas
  • Hot sauce, for serving (optional)
  • Dairy-free sour cream (store-bought or homemade), for serving (optional)
  1. Preheat the oil in a large non-stick skillet over medium heat. Add the sweet potato, cover, and cook for 6 minutes, or until the potato is almost tender, stirring occasionally.
  2. Add the plantain and cook uncovered for 2 minutes or until the plantains are almost tender, stirring occasionally.
  3. Add the bell pepper and onion, and cook for 4 minutes, or until the vegetables are tender, stirring occasionally.
  4. Add the mushrooms and cook for 4 minutes, or until tender, stirring occasionally.
  5. Add the spinach, garlic, salt, and pepper, and saute for 2 minutes, or until the spinach is wilted and the garlic is fragrant.
  6. Serve hash sprinkled with pepitas, and top with hot sauce and/or dairy-free sour cream, if desired.
Nutrition Information
Serving size: 1 cup Calories: 262 Fat: 13g Saturated fat: 2g Carbohydrates: 33g Sugar: 12g Sodium: 318mg Fiber: 6g Protein: 8g

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About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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