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
You may also love this whole collection of healthy egg recipes!
Sweet Potato Hash
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.
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.
Can you make this with frozen sweet potatoes? If so, do I defrost them first?
I think if you defrost them you run the risk of them being mushy…I would just try to cook from frozen, refer to the bag instructions as well. Best of luck.
This was so delicious! I followed your recipe exactly and it was a big hit, very nutritious and filling. I’ll definitely make this again for breakfast and/or dinner.
So glad you enjoyed it Debbie!
This was good. Definitely healthy. I roasted the unpeeled, diced sweet potatoes first because I prefer them cooked that way. I used fresh spinach and chopped it up. I used sliced Tofurky Italian Sausage. And I added a can of unsalted black beans. I probably won’t make it again, but it was a good, one time, super food dinner.
We LOVE this! Easy and yummy!
So happy to hear this, Martha!
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!!!
You are so welcome Trish!
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.” ?
Sounds like this recipe was a win!
Is this chicken sausages AND chorizo?
You can use any sausage you want.
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!
Awesome!
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.
I’m so glad you enjoyed it! Thank you for the wonderful review!
Very good!