by Olena

Sweet Potato Hash

Olena's image
Olena Osipov
5 from 5 votes

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!

Sweet potato and eggs and sweet potato skillet are other dinners in our regular rotation.

Sweet Potato Hash

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 breakfast, lunch or dinner.

I absolutely love cooking with sweet potatoes because they are so versatile. Whether it’s sweet potato hummus as an appy on Saturday night, or breakfast bake for the week, or my healthy version of sweet potato casserole for Thanksgiving, cooking these orange nuggets of health is so easy!

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?!

Sweet Potato Hash with eggs, kale and garnished with green onion

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: Besides cracking fresh eggs on a skillet, we also love Instant Pot hard boiled eggs and Instant Pot egg bites.
  • Spices: Salt, pepper, cumin, garlic powder and red pepper flakes all bring this hash to the next level.

sweet potatoes, sausage, kale, eggs, pepper, oil

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.

sauteed onion and pepper in black skilletsauteing sweet potatoes, sausage, onion and peppers in skillet cooked Sweet Potato HashSweet Potato Hash and eggs in a skillet

Variations

Use what you have on hand. Hash is like a frittata and 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.

Sweet Potato Breakfast Hash in black skillet

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

sweet potato hash recipe in a bowl with a fork

Sweet Potato Hash

Sweet Potato Hash {Quick and Easy}

Sweet Potato Hash makes healthy 30 minute breakfast, brunch or dinner. Easy and hearty skillet with chopped sweet potatoes, kale, sausage and eggs. So good!
5 from 5 votes
Print Save Rate
Course: Breakfast
Cuisine: North American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 395kcal
Author: Olena Osipov

Ingredients

  • 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

Instructions

  • 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.

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.

    Notes

    • 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.
    • 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?!).
    Variations - Clean out the fridge and add more flavor.
    • 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.

    Nutrition

    Calories: 395kcal | Carbohydrates: 45g | Protein: 17g | Fat: 18g | Saturated Fat: 9g | Cholesterol: 194mg | Sodium: 657mg | Potassium: 927mg | Fiber: 6g | Sugar: 10g | Vitamin A: 28857IU | Vitamin C: 86mg | Calcium: 137mg | Iron: 3mg
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    olena osipov in the studio

    Hello and welcome to iFOODreal.

    My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

    13 comments on “Sweet Potato Hash

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    1. OMG! This recipe is making my mouth water!! I can’t wait to make this for breakfast, lunch OR dinner soon!! Oh, and I love the variations given, too. I will be passing this along to some family members & friends!
      Thank you again Olena for making life easier in the kitchen – not to mention healthy!!!

    2. 5 stars
      Made the hash for dinner tonight and it was fabulous. Both my husband and I loved it. He said “you can make this again anytime.” ?

    3. 5 stars
      This is SO good. I left out the red pepper flakes bc I hate heat and it was amazing. I think (if you have room) you can add an extra egg since there’s enough for 5. Made last week and already on the list for this week. Husband and 7 year old both loved this!

    4. 5 stars
      this turned out really well for me. I used al fresco’s apple sage chicken sausages but I used the entire package instead of what the recipe called for, which came out to about 11 ounces, and I crumbled it. I also used 2 ounces of butter instead of the called-for oil because that’s what I had on hand. Lastly, I used 4 cups of spinach instead of what was called for and shook some smoked paprika in. The flavor was very well balanced and delicious, and in spite of my changes, still low-ish calorie. I calculated a 12 ounce serving as having 388 calories, minus the egg.

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