Sweet Potato Hash - iFoodReal.com (original) (raw)

Sweet Potato Hash makes a healthy 30 minute breakfast, brunch or dinner. An easy and hearty skillet with chopped sweet potatoes, kale, sausage and eggs. So good!

Another favorite in our healthy egg recipes rotation is sweet potato and eggs! Sweet potato skillet is a loaded Tex mex meatless meal we also love.

Sweet Potato Hash Recipe

This sweet potato hash is packed with sweet potatoes, eggs, kale (or spinach) and sausage. It is hearty and satisfying enough to be a meal anytime of the day. Whether you make it for healthy breakfast, lunch or dinner.

I absolutely love cooking with sweet potatoes because they are so versatile! And also because they are so full of flavor and good for you vitamins, nutrients and minerals.

And when sweet potatoes meet peppers, sausage and eggs, the flavor combination is out of this world! Who wouldn’t want to start the day off with this healthy recipe?!

Ingredients for Sweet Potato Hash

This sweet potato hash recipe is extremely versatile. You can use what you have on hand and I will share some possible variations with you!

• Sweet potatoes: Your choice whether you want to peel the sweet potatoes or leave the skin on (for that extra health boost).
• Meat: Chicken or turkey sausage, chorizo (organic, natural, nitrates free – do what you can).
• Onion: Either white or red onion.
• Bell peppers: Red, green, yellow or orange are great in this hash.
• Greens: Kale or spinach.
• Eggs: You will need 4 large eggs.
• Spices: Salt, pepper, cumin, garlic powder and red pepper flakes all bring this hash to the next level.

How to Make Sweet Potato Hash

There is a full recipe card below.

• Dice sweet potatoes: Dice into 1 inch cubes. I don’t recommend using shredded sweet potatoes because the hash will turn out mushy.

• Stir fry pepper and onion: This will help release maximum flavor.

• Add spices, sausage and sweet potato: Cook covered for 12-15 minutes, stirring a few times. If your sausage is raw (mine was cooked), you can add it in with onion and pepper.

• Add kale: Don’t forget to stir and cook for just a few seconds until the greens start to wilt.

• Cook eggs: Make 4 wells in the hash and crack an egg into each. Cook covered until desired doneness. You have to check often as eggs get harder with cooking. So, if you like runny eggs – check.

Variations

Use what you have on hand. Hash is meant to clean out the fridge.

• Bacon: Crisp up diced bacon in the skillet first. Then drain some fat and cook onion and veggies in leftover fat. This way hash is more flavorful and healthy.
• Ground beef or ground turkey: Cook ground meat breaking into small pieces. At the end, add onion and spices before adding veggies. I would drain extra fat from beef as well. For lean poultry, you might want to use a tad of oil.
• Veggies: Add chopped brussels sprouts, zucchini, egg plant, mushrooms, apple or cabbage.
• Black beans and corn will make this dish more Mexican.
• Spices: Make meatless by skipping eggs and sausage and adding more spices. Add more red pepper flakes or chili powder to make hash spicy.

How to Store and Make Ahead

Make Ahead: If you want to prep this ahead of time, be aware that sweet potatoes (just like regular potatoes) turn brown once exposed to oxygen. My grandma always refrigerated chopped potatoes in a bowl with cold water. You can do the same.

You can also pre-chop the vegetables and sausage, refrigerate in the same covered bowl and cook the next day as per the recipe instructions. I do not use multiple containers for storing recipes like this (because who wants to wash all those dishes?!).

Meal prep sweet potato skillet hash and refrigerate for up to 3 days. Just like my pad thai sweet potato meal prep.

Storing: Refrigerate leftovers covered for up to 3 days. This hash is not crispy as I find it hard to crisp up potatoes without a lot of oil or a lot of work. So refrigeration will not “ruin” the hash.

Do not freeze. Sweet potato does not freeze well. Cut recipe in half if serving 2 or less people.

More Favorite Recipes

• Healthy oven roasted sweet potatoes
• Instant Pot poached eggs
• Healthy mashed sweet potatoes
• Sweet potato pizza crust
• Sweet potato hummus
• Sausage stir fry
• Sweet potato cottage cheese beef bowl

You may also love this whole collection of healthy egg recipes!

• ▢ 1.5 lbs sweet potatoes, cut into 1/2 inch cubes
• ▢ 1 medium onion, chopped
• ▢ 1 large bell pepper, chopped
• ▢ 6 oz chicken or turkey sausage, chopped
• ▢ 2 cups fresh or frozen kale or spinach, chopped
• ▢ 2 tbsp avocado or coconut oil
• ▢ 1 tsp garlic powder
• ▢ 1/2 tsp cumin
• ▢ 1/2 tsp salt
• ▢ Red pepper flakes, to taste
• ▢ Ground black pepper, to taste
• ▢ 4 large eggs
• ▢ 2 green onion sprigs, chopped

Cook ModePrevent your screen from going dark

• Preheat large ceramic non-stick deep skillet on high heat and swirl oil to coat.
• Add onion and bell pepper; stir fry for 3 minutes, stirring often.
• Add sausage, sweet potatoes, garlic powder, cumin, salt, red pepper flakes and black pepper.
• Stir, cover, reduce heat to low and cook for 12-15 minutes, stirring a few times. Potatoes should be cooked but firm.
• Add kale and stir.
• Make 4 wells and crack an egg in each. Sprinkle with a pinch of salt, cover and cook for 5 minutes. Check a few times for desired doneness.
• Sprinkle with green onion and serve warm.

🎉 Last step! If you made this recipe, please leave a review and let us know what you think!

• Store: Refrigerate leftovers covered for up to 3 days. This hash is not crispy as I find it is hard to crisp up potatoes without a lot of oil or a lot of work. So refrigeration will not “ruin” the hash. Do not freeze.
• Peel or do not peel sweet potatoes: Your choice whether you want to peel the sweet potatoes or leave the skin on (for that extra health boost).
• Don’t shred potatoes: I don’t recommend using shredded sweet potatoes because the hash will turn out mushy.
• Raw sausage: If your sausage is raw (mine was cooked), you can add it in with onion and pepper.

Calories: 395kcal, Carbohydrates: 45g, Protein: 17g, Fat: 18g, Saturated Fat: 9g, Cholesterol: 194mg, Sodium: 657mg, Fiber: 6g, Sugar: 10g

Nutrition information is automatically calculated, so should only be used as an approximation.

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Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 14 years making it my mission to help you cook quick and easy meals for your family!