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Sweet Potato Breakfast Hash

There’s nothing to hash out: this Sweet Potato Breakfast Hash is what we’re having for breakfast. I pinky promise it's delicious, easy, & meal-prep friendly, too!

Sweet Potato Hash

While many associate a hash with its original reputation as a way to use up leftovers, this recipe is so good that I'll buy ingredients fresh to make it.

What's the draw? I think the sweetness of onions and peppers, the spice from cayenne and paprika, the heartiness of the sausage and richness of the eggs are all good contenders. But it's the sweet potato, at the end of the day, that sets this dish apart.

Is it okay to eat sweet potato for breakfast?

Not only is it okay to eat this sweet potato breakfast hash for breakfast... it's in the name. You're Invited to do so. And you're going to be happy you did.

This is not to say it wouldn't work well for brunch, lunch, or dinner—it will, and you should try it. Which potatoes are best for hash?

I'm going to be controversial here, and you might be able to guess where this is going...

When you think of a hash, if you think of it at all, you probably think of regular ol' potatoes. Russets. Yukon gold. Starchy Queen.

(That last one isn't a real variety of potato, but maybe it should be).

I'm here to tell you that you need to be thinking of sweet potatoes. Why? They taste incredible. They look fantastic. They'll never let you down. Plus, they're pretty good for you.

Sweet potato breakfast hash ingredients

Here's what you're throwing into this hash. Given that it is a hash, this is a starting point. Feel free to add more goodness, sub out when you feel like it, and really make this thing your own. This is just a combination that I can vouch for.

  • sweet potatoes
  • bell peppers
  • onion
  • spinach
  • turkey sausage
  • eggs
  • paprika
  • garlic powder
  • salt
  • pepper
  • cayenne

And it's all going into one pan, baby.

How to make sweet potato hash

Here's how you can get this goodness into your kitchen. Unlike some recipes, which have a distinct prep phase, a hash really gets going from the beginning. After you cook the meat and set it aside, everything gets invited to the party in stages.

  • Heat a large skillet over medium heat.
  • Add turkey sausage to skillet. Use a spatula to break up meat as it cooks. Cook until browned.
  • Use a slotted spoon to scoop the meat out of the skillet. Place in a bowl and set aside; do not drain the skillet.
  • Add peppers and onions to skillet. Cook for about 3-4 minutes, stirring frequently.
  • Add sweet potatoes and spices. Cook for about 7-10 minutes, until potatoes begin to soften, stirring frequently.
  • Add the cooked turkey sausage, along with spinach, back into the mixture.
  • Cover the lid and cook for 10 minutes.
  • Use a spoon to create pockets in the mixture. Crack eggs into pockets.
  • Cover with lid and let the eggs cook 3-4 minutes or until eggs reach desired doneness.
  • Top with extras like avocado, cheese, hot sauce, & whatever else sounds good to you!

Can I eat sweet potato with egg?

Absolutely you can. The interaction between a deliciously-baked egg yolk and some pan-roasted sweet potatoes is a thing of true beauty. I didn't know I needed it, but I did. I still do.

How do sweet potatoes help you lose weight?

If you start eating sweet potatoes, you'll magically start to shed pounds, right?

Not so fast! There is no real miracle food that's going to lead to fast and sustainable weight loss on its own. But there are definitely some things in your favor when you eat sweet potatoes.

For one thing, sweet potatoes are a high-satiety food. They keep you fuller for longer. This helps when you're trying to avoid overeating.

Their fiber-rich makeup can also help in this mission.

Then again, sweet potatoes, like anything else, could help you gain weight. Barring other considerations, it comes down to calories in vs. calories out. I'm no expert, though—contact a health professional for advice on developing a nutrition plan that's right for you!

Want more recipes?

Of course you do. I do, too, which is why I made a website for them! Check out some of these Jordo's World staples, and feel free to share with family/friends/loved ones:

This is a skillet of sweet potato breakfast hash. There's sweet potatoes, pepper, spinach, and eggs in a large skillet.
Print Recipe
5 from 8 votes

Sweet Potato Breakfast Hash

There's nothing to hash out: this Sweet Potato Breakfast Hash what we’re having for breakfast. I pinky promise it's delicious, easy, & meal-prep friendly, too!
Prep Time10 mins
Cook Time30 mins
Course: Breakfast
Cuisine: American
Keyword: breakfast hash, sweet potato breakfast hash, sweet potatoes
Servings: 6
Calories: 267kcal
Author: Jordan Smith

Equipment

  • Large Skillet

Ingredients

  • 4 small sweet potatoes diced (600 g)
  • 2 large bell peppers diced (250 g)
  • 1 medium onion diced (200 g)
  • ½ bag spinach 110 g
  • 1 lb turkey sausage
  • 6 eggs
  • 1 tsp paprika
  • 1 tsp garlic powder
  • ½ tsp salt
  • ½ tsp pepper
  • ¼ tsp cayenne

Instructions

  • Heat a large skillet over medium heat.
  • Add turkey sausage to skillet. Use a spatula to break up meat as it cooks. Cook until browned.
  • Use a slotted spoon to scoop the meat out of the skillet. Place in a bowl and set aside; do not drain the skillet.
  • Add peppers and onions to skillet. Cook for about 3-4 minutes, stirring frequently.
  • Add sweet potatoes and spices. Cook for about 7-10 minutes, until potatoes begin to soften, stirring frequently.
  • Add the cooked turkey sausage, along with spinach, back into the mixture.
  • Cover the lid and cook for 10 minutes.
  • Use a spoon to create pockets in the mixture. Crack eggs into pockets.
  • Cover with lid and let the eggs cook 3-4 minutes or until eggs reach desired doneness.
  • Top with extras like avocado, cheese, hot sauce, & whatever else sounds good to you!

Notes

1 serving is about 250 grams & contains 1 whole egg. I use Jennie-O turkey sausage. Peel sweet potatoes before dicing or wash skin well. To log in MyFitnessPal, search "Jordo's World Sweet Potato Breakfast Hash"

Nutrition

Serving: 250grams | Calories: 267kcal | Carbohydrates: 26g | Protein: 18g | Fat: 10g

Recipe Rating




Emma

Thursday 21st of July 2022

This is so good and SO easy to make! The flavors all go together so well and it lasts just fine being heated up in the microwave. I ended up scrambling the eggs and that worked well for me.

Lauren

Friday 17th of June 2022

I’ve made this for dinners, for group brunches, for trips … easy, yummy, healthy … triple combo!

Kylie Wood

Friday 17th of June 2022

Love a savory breakfast and always looking for more ways to use sweet potatoes so I can buy a Costco bag haha

Emily Price

Friday 17th of June 2022

This is one of my go-to meals for breakfast or dinner! Feels so hearty and delicious - can’t go wrong!

Katherine powers

Friday 17th of June 2022

Nothing I love more than sweet potatoes and eggs and spinach!!! This is so delicious!!