#23: Sweet Potato Skillet

Ever since I got this nifty new cast iron skillet for my birthday I have been playing around with new recipe ideas. After one failed attempt at fajitas I decided to go with something less temperamental than beef. Sweet potatoes. Not only are they delicious, they are jam packed with Vitamin A and also happen to be one of the best sources of carbohydrates on the Paleo diet. 

Vitamin A is a fat soluble vitamin which means that the butter in this recipe is actually going to help your body absorb the nutrients found in the sweet potatoes. Maximizing the health benefits of the foods we consume is all part of the T + W plan!

Sweet potatoes also contain good amounts of fiber which assist in balancing blood sugar levels, even though they rank medium on the glycemic index charts. The best part of sweet potatoes (besides for the taste, of course) is that they are full of minerals and antioxidants that help fight inflammation. We kicked this recipe up a few notches with jalapeños, garlic powder and cinnamon. Fry an egg on top at the end for a breakfast of champions! 


  • 2 medium sweet potatoes
  • 1 medium yellow onion 
  • 1 jalapeño pepper (optional)
  • 2 Tbs grassfed butter 
  • fresh cracked pepper to taste
  • sea salt or pink himalayan salt to taste
  • sprinkle of garlic powder
  • dash of cinnamon


  • This recipe can be made in a non-stick pan or a cast iron skillet (see picture above).
  • Peel and dice the sweet potatoes into 1/4" cubes and place in a prep bowl. Remember, you want the cubes to be small enough to cook within 10-15 minutes. If your cubes are larger, simply cook for longer until fork tender. 
  • Dice the onion and the jalapeño pepper and place in a separate bowl. If you like a little spice, be sure to include the jalapeño seeds. If you don't like spice at all, feel free to skip the jalapeños altogether. 
  • On a medium/high heat melt the grassfed butter in the pan. It may seem like a lot of butter for some people but the sweet potatoes need it, trust me. Now, add the sweet potato cubes. Mix once to coat in butter, arrange them so all cubes are touching the pan and then do not touch them for 7-10 minutes. This should be enough time for potatoes to begin to brown. 
  • Using a spatula, toss the sweet potatoes and add the onion, jalapeño, sea salt, black pepper, garlic powder and cinnamon. Toss to combine everything and allow to cook for another 7-10 minutes or until the potatoes are fork tender but not mushy. We like to keep our vegetables firm and cooked just enough. 
  • If you are using a cast iron skillet, you can crack 4 eggs on top and finish it off in a 400°F oven for a few minutes. Keep an eye on the yolks and remove once they are cooked to your liking.