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

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 ideas, 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.
sauteed onion and pepper in black skillet
  • Stir fry pepper and onion: This will help release maximum flavor.
sauteing sweet potatoes, sausage, onion and peppers in skillet
  • 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.
cooked Sweet Potato Hash
  • Add kale: Don’t forget to stir and cook for just a few seconds until the greens start to wilt.
Sweet Potato Hash and eggs in a skillet
  • 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.
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

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

sweet potato hash recipe in a bowl with a fork
sweet potato hash

Sweet Potato Hash

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!
4.88 from 8 votes
Servings 4 servings
Calories 395
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients 
 

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.

Notes

  • 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.

Nutrition

Calories: 395kcal | Carbohydrates: 45g | Protein: 17g | Fat: 18g | Saturated Fat: 9g | Cholesterol: 194mg | Sodium: 657mg | Fiber: 6g | Sugar: 10g
Course: Breakfast
Cuisine: North American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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Comments

  1. 5 stars
    Used regular sausage- just got our pig! It was raw and I still added it with the sweet potatoes and it turned out fine…done perfect. My husband loved it- and that is saying something! Thank you!

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