by Olena

Sweet Potato Hash

by Olena

5 from 1 reviews

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!

Sweet Potato Hash in a skillet

Sweet Potato Breakfast Hash

As a busy working mom, I love quick healthy meals that I can chop and throw together. Sweet potato and eggs and Tex Mex sweet potato skillet are a living proof to that.

Truth be told, I will not make hash for breakfast. Although I can see how sweet potato hash with eggs can be considered a breakfast food. Brunch and dinner, hash is happening for sure. In the AM, I’m too tired from cooking lunch and dinner the day.

So, I will refer to this recipe as “dinner”. You make it when it works for you.:) I am just trying to eat more sweet potatoes.:)

Sweet Potato Hash closeup

Are Sweet Potatoes Good for You?

Sweet potatoes are extremely good for you. Especially with the skin on. I rarely peel sweet potatoes these days.

  • Fiber, vitamins and minerals.
  • High in vitamins A and C and beta-carotene.
  • Antioxidants that protect your body from free radical damage and chronic disease.
  • Promote growth of good bacteria and contribute to healthy gut.
  • Improve eye health.
  • May reduce inflammation.

Not to mention, eating sweet potatoes instead of a toast for breakfast will keep your belly full longer. But dinner is good too.:)

Ingredients You Will Need

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

This sweet potato hash recipe is extremely versatile. Today I am using what I have on hand and go over possible substitutions below.

  • 2 lbs sweet potatoes
  • Chicken or turkey sausage, chorizo (organic, natural, nitrates free – do what you can)
  • White or red onion
  • Red, green, yellow or orange bell pepper
  • Kale or spinach
  • Eggs
  • Spices

How to Make Sweet Potato Hash

  • Dice sweet potatoes into 1 inch cubes. I do not recommend to use shredded sweet potatoes because hash will turn out mushy and rather steamed.
  • Stir fry pepper and onion to help them release maximum flavor. If you add potatoes now, veggies will rather steam.
  • Add spices, sausage and sweet potato. Cook covered for 12-15 minutes, stirring a few times. If you sausage is raw (mine was cooked), you can add it with onion and pepper.
  • Add kale and stir. Cook just a few seconds until greens start to wilt.
  • To 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.

how to make Sweet Potato Hashhow to make Sweet Potato Hash how to make Sweet Potato Hashhow to make Sweet Potato Hash

What Foods Pair Well with Sweet Potatoes?

Use what you have on hand. Hash like a frittata 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

Can I Make It Ahead?

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.

Also pre-chop vegetables and sausage, refrigerate in the same bowl covered and cook following the recipe next day. I do not use multiple containers for storing recipe like this. Because then I need to wash them.:)

Storage

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

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

More Sweet Potato Recipes

sweet potato hash recipe in a bowl with a fork

Print

Sweet Potato Hash

5 from 1 reviews

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!

  • Author: Olena of ifoodreal.com
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Breakfast
  • Method: Stove
  • Cuisine: North American
Scale

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

  1. Preheat large ceramic non-stick deep skillet on high heat and swirl oil to coat.
  2. Add onion and bell pepper; stir fry for 3 minutes, stirring often.
  3. Add sausage, sweet potatoes, garlic powder, cumin, salt, red pepper flakes and black pepper.
  4. Stir, cover, reduce heat to low and cook for 12-15 minutes, stirring a few times. Potatoes should be cooked but firm.
  5. Add kale and stir.
  6. 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.
  7. 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.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

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