Sweet Potato Hash
Sweet potato hash is a delicious recipe, perfect for breakfast, lunch or dinner. Sweet potatoes get sautéed with onions, kale (or spinach), and sausage, then topped with eggs and baked to perfection. Nothing fancy; just good ol’ healthy food.
Need to mix up breakfast? We sure do.
I feel like we eat the same old things All. The. Time. Oatmeal, eggs, toast, pancakes (either these sourdough sheet pancakes or the gluten free version), and that pretty much sums it up.
Breakfast is the hardest meal in our house, as no one really likes breakfast food (I know, it’s nuts). I think we’ve offered our daughter eggs 1 million forty two times, and she still doesn’t like them.
One day, though, I whipped up this sweet potato breakfast hash recipe (which could eaten at any time of the day, honestly) and everyone demolished it, eggs included.
I was in utter shock. I thought my eyes must be tricking me.
Don’t worry; the next day she hated them again. But hey, I will take it.
This veggie-loaded and healthy breakfast is naturally gluten free, paleo, and Whole30-approved (see modification). Plus, it is super filling, and will leave you full for hours.
Tips For Making This Recipe
- Swap out the sausage for bacon to change it up.
- To make this recipe even faster, you could meal prep and cook the meat and the potatoes ahead of time in the oven. Chop up the sweet potatoes, toss with a little avocado or olive oil, and roast until fork-tender. The next morning, sauté the onions, throw in the cooked potatoes, sausage, and some fresh kale, and bam: super fast and healthy meal.
- When you bake the eggs, they will still look under done, even when they are done. 10-15 minutes is really all they need, or else they get a little rubbery.
- Add colorful peppers, mushrooms, or carrots for a healthy, even more veggie-loaded meal.
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Can you eat sweet potato skins?
Yes! And they are packed with fiber and nutrients. Just make sure to wash them well before slicing. If you want to peel them, you can, but I’m a lazy cook so rarely do I peel my veggies.
Is this recipe Whoel30?
Yes it can be with one modification. Use ghee, avocado oil, or olive oil in place of butter to make it Whole30. Also, make sure the sausage or bacon you use is sugar free. Find more information about Whole30 here.
Tools you may need:
Cast iron skillet or a different type of oven safe skillet.
Knife
Cutting board
Spatula or wooden spoon
The Healthy Ingredients:
Sweet potatoes: Are a delicious and nutrient packed starch. They are full of fiber, vitamin A, vitamin c, magnesium, B vitamins, and antioxidants and have been shown to help reduce the risk of certain types of cancers, help lower blood pressure, and more. (source)
Onions: Add a touch of sweetness with sautéed.
Kale: Remember when kale was like the next big hero of foods. Kale chips were all the rage? Me too. I still love adding this nutrient dense green to dishes.
Eggs: Try to choose pastured eggs whenever possible. They are packed with protein, vitamin D, A, B6, B12, K , healthy fats, and more (source).
Sausage: Look for sausage without nitrates or other questionable ingredients. For Whole30, make sure to grab ones without sugar or other non-Whole30 compliant ingredients.
How To Make Sweet Potato Hash
- Preheat oven to 400 degrees.
- Dice onions and place in a skillet over medium heat, and sauté onions with oil, ghee, or butter (keep in mind that butter is not Whole30).
- If you haven’t precooked sausage or bacon, add it to the skillet until the meat is cooked through.
- Dice up sweet potatoes while the onions and sausage are cooking.
- Take out sausages and/or bacon once they are cooked.
- Add diced sweet potatoes to the skillet and cook, mixing every few minutes.
- Chop up cooked sausage (or bacon).
- When the sweet potatoes start to get soft, add in the cooked sausage and fresh kale (de-stemmed). Mix thoroughly.
- Crack eggs over the top of the hash. I like to crack each egg individually into a bowl, and then pour the eggs onto the top of the hash. That, way if you get any shells or a bad egg, it’s easy to fix.
- Sprinkle salt and pepper over the skillet and place in the hot oven for 10-15 minutes. The eggs will still look uncooked, even when they’re ready. Trust me on this.
- Take it out of the oven and allow to cool for 10 minutes before serving.
What do I serve hash with?
Since this is a veggie and protein loaded recipe, I usually serve it by itself, or with some fruit.
Top it with sauerkraut for a probiotic punch, which is delicious, by the way.
If you’re not on Whole30 or trying to stay paleo, this goes great with sourdough or gluten free toast or biscuits.
Find More Delicious Breakfast Ideas:
- 10 Healthy Smoothie Recipes
- Peanut Butter Overnight Oats
- Banana Oatmeal Pancakes Gluten Free
- Blackberry Banana Breakfast Bread – GF
- Gluten Free Pumpkin Bread
If you try this recipe and love it, I would love if you could come back, comment on the post, and give it 5 stars! Please and thank you.
Sweet Potato Hash
Equipment
- Cast iron skillet or other type of oven safe skillet
Ingredients
- 1/2 medium onion
- 2 Tbs butter avocado, olive oil, or ghee would also work (whole30 options)
- 3-4 medium sweet potatoes diced
- 1-2 cups kale shredded - add more if you like greens
- 4 large eggs
- 8-12 links sausage or bacon. I like to precook my sausage to speed up the process.
- Salt and pepper to taste
Instructions
- Preheat oven to 400 degrees.
- Dice onions and place in a skillet over medium heat, and sauté onions with oil, ghee, or butter. If you haven't precooked sausage or bacon, add it to the skillet until the meat is cooked through.
- Dice up sweet potatoes while the onions and sausage are cooking.
- Take out sausages and/or bacon once they are cooked and set aside.
- Add diced sweet potatoes to the skillet and cook, mixing every few minutes.
- Chop up cooked sausage (or bacon) and kale.
- When the sweet potatoes start to get soft, add in the cooked sausage and fresh kale (de-stemmed). Mix thoroughly.
- Crack eggs over the top of the hash.
- Sprinkle salt and pepper over the skillet and place in the hot oven for 10-15 minutes. The eggs will still look uncooked, even when they're ready.
- Take it out of the oven and allow to cool for 10 minutes before serving.