Breakfast

Sweet Potato Hash

Recipe Image 3

This sweet potato hash is basically the breakfast equivalent of a warm hug from your favorite person – except it’s got crispy edges, runny egg yolks, and enough flavor to make your taste buds do a happy dance.

Picture this: golden sweet potato cubes that are perfectly tender on the inside with those coveted crispy edges, savory turkey sausage that adds just the right amount of spice, and colorful bell peppers that bring a satisfying crunch to every bite.

The magic happens when you crack those eggs right into wells you’ve created in the hash, then slide the whole skillet into the oven where the whites set perfectly while the yolks stay gloriously runny.

This is the kind of one-pan wonder that makes you look like a breakfast hero without requiring you to wake up at dawn or dirty every dish in your kitchen.

The combination of sweet and savory flavors, plus that satisfying mix of textures from the crispy potatoes, tender peppers, and creamy egg yolks, creates a meal that works just as well for dinner as it does for weekend brunch.

Best of all, this recipe is naturally gluten-free, paleo-friendly, and Whole30 compliant, so it’s perfect for feeding a crowd with different dietary needs without anyone feeling left out.

Ingredients

For the Sweet Potato Base

1 pound sweet potatoes, scrubbed and chopped into ¾-inch dice (no need to peel, about 2 medium)
2 teaspoons white wine vinegar
2 teaspoons kosher salt, divided

For the Protein and Vegetables

8 ounces fresh bulk spicy Italian or mild Italian turkey or chicken sausage (if you can’t find one of these varieties in chicken or turkey, use pork sausage instead)
1 to 2 tablespoons extra-virgin olive oil, plus additional as needed
2 red bell peppers, cored and ½-inch diced
3 medium green onions, chopped, divided

For Seasoning

½ teaspoon Sriracha
¼ teaspoon ground black pepper
4 large eggs

For Serving (optional)

Diced avocado
Non-fat plain Greek yogurt
Shredded cheddar cheese

Instructions

Preparation

1 Place a rack in the center of the oven and preheat the oven to 400°F (200°C). This temperature ensures the eggs cook evenly without overcooking the hash underneath.
2 Place the sweet potatoes in a medium saucepan and cover with water by 2 inches. Add the white wine vinegar and 1½ teaspoons salt. The vinegar helps maintain the potatoes’ structure during cooking, preventing them from becoming mushy. Bring to a boil, then lower the heat and simmer for 5 minutes. The potatoes should be fork tender but still hold their shape – they’ll finish cooking in the skillet. Drain thoroughly and set aside.

Cooking the Sausage

3 Meanwhile, heat a large 12-inch cast iron skillet or similar oven-safe skillet over medium heat. The cast iron retains heat beautifully and creates those perfect crispy edges on the potatoes. If using chicken or turkey sausage, add 2 teaspoons olive oil (pork sausage renders more fat, so you may not need oil).
4 Add the sausage to the heated skillet and sauté for 6 to 8 minutes, breaking the meat into small, bite-sized pieces with a wooden spoon or spatula. Cook until the sausage is lightly browned and cooked through with an internal temperature of 165°F (74°C). If the skillet looks dry at any point, drizzle in additional oil to prevent sticking. Using a slotted spoon, transfer the cooked sausage to a plate, leaving any rendered fat in the pan.

Building the Hash

5 Add 1 tablespoon olive oil and the diced bell peppers to the same skillet. Increase the heat to medium-high and cook for 4 minutes, stirring occasionally, until the peppers are beginning to soften but still have a slight crunch. The higher heat helps develop some caramelization on the peppers.
6 Add the drained sweet potatoes to the pan with the peppers. Cook, tossing occasionally with a silicone spatula, for 6 to 8 minutes until the sweet potatoes develop golden-brown, crispy edges. The key is to let them sit undisturbed for a minute or two between tosses to develop that coveted crispy exterior. If the pan becomes dry, drizzle in more oil as needed to prevent sticking.

Final Assembly

7 Return the cooked sausage to the pan and add half of the chopped green onions, Sriracha, black pepper, and the remaining ½ teaspoon salt. Stir everything together and let cook for 2 minutes to allow the flavors to meld and the Sriracha to distribute evenly throughout the hash.
8 Using the back of a spoon or spatula, create 4 wells in the hash where you’ll crack each egg. Make sure the wells are deep enough that the eggs won’t immediately spread across the entire pan. Working one egg at a time, crack each egg into a small bowl first, then carefully pour it into one of the wells. This technique prevents broken yolks and gives you better control over placement.
9 Transfer the skillet to the preheated oven and bake for 10 to 15 minutes, depending on how you prefer your eggs. For lightly runny yolks, aim for 10-12 minutes; for firmer yolks, bake for 13-15 minutes. The egg whites should be completely set and opaque when done.
10 Remove from the oven and immediately sprinkle with the remaining green onions and any desired toppings like diced avocado, Greek yogurt, or shredded cheese. Scoop generously onto plates, ensuring each serving includes an egg. Serve immediately while the eggs are still warm and the hash is crispy.

Recommended Equipment and Kitchen Tools

Essential Tools (for best results)

Cast iron skillet (12-inch) – This is the star of the show, providing even heat distribution and those perfect crispy edges on the sweet potatoes. The heavy bottom prevents hot spots, and it transitions seamlessly from stovetop to oven.
Medium saucepan – For pre-cooking the sweet potatoes to the perfect tenderness without turning them to mush.
Silicone spatula – Won’t scratch your cast iron and provides the flexibility needed to toss the hash ingredients without breaking the sweet potato pieces.
Instant-read thermometer – Ensures your sausage reaches the safe internal temperature of 165°F, especially important with poultry sausage.

Helpful Upgrades

Kitchen scale – For the most accurate measurement of sweet potatoes, ensuring consistent results every time you make this recipe.
Bench scraper – Makes quick work of dicing the sweet potatoes and bell peppers into uniform pieces for even cooking.
Small mixing bowls – Perfect for cracking eggs individually before adding to the hash wells, preventing any broken yolk disasters.

Nice-to-Have Options

Mandoline slicer – If you’re making this recipe for a larger crowd, a mandoline can help you achieve perfectly uniform sweet potato dice in a fraction of the time.
Microplane grater – Great for adding fresh garlic or ginger to customize the flavor profile of your hash.

Recipe Variations and Dietary Modifications

Protein Variations

Chorizo Hash – Replace turkey sausage with Spanish chorizo for a smokier, spicier flavor profile
Vegetarian Version – Substitute sausage with crumbled tempeh or seasoned mushrooms for plant-based protein
Bacon Lovers – Use crispy bacon pieces instead of sausage, cooking them first and using the rendered fat for the vegetables
Seafood Twist – Add cooked shrimp in the final 2 minutes of stovetop cooking for a coastal variation

Vegetable Modifications

Brussels Sprouts Addition – Add halved Brussels sprouts with the bell peppers for extra cruciferous vegetables
Seasonal Vegetables – Incorporate diced zucchini in summer or butternut squash in fall
Kale Power – Stir in chopped kale during the last 3 minutes of cooking for added nutrients
Mushroom Medley – Add sliced mushrooms with the peppers for an earthy, umami-rich variation

Spice Level Adjustments

Mild Version – Omit Sriracha and use mild sausage for sensitive palates
Heat Lovers – Add diced jalapeños with the peppers and increase Sriracha to 1 teaspoon
Smoky Variation – Include ½ teaspoon smoked paprika with the seasonings

International Flavors

Mexican-Inspired – Add cumin, chili powder, and top with salsa and avocado
Mediterranean Style – Include sun-dried tomatoes, olives, and finish with crumbled feta cheese

Nutritional Information and Health Benefits

Key Nutritional Highlights

This sweet potato hash delivers approximately 385 calories per serving, making it a satisfying and nutritionally dense meal. Each serving provides about 22 grams of protein from the turkey sausage and eggs, 28 grams of complex carbohydrates from the sweet potatoes, and 18 grams of healthy fats from the olive oil and egg yolks. The dish is naturally rich in fiber, providing about 6 grams per serving, which supports digestive health and helps maintain stable blood sugar levels.

Health Benefits of Main Ingredients

Sweet potatoes are nutritional powerhouses, packed with beta-carotene (which converts to vitamin A), supporting eye health and immune function. They’re also excellent sources of vitamin C, potassium, and manganese. The turkey sausage provides lean protein with all essential amino acids needed for muscle maintenance and satiety. Bell peppers contribute significant amounts of vitamin C (more than oranges!), vitamin B6, and folate, while also providing antioxidants like capsanthin and quercetin that have anti-inflammatory properties.

Dietary Considerations

This recipe is naturally gluten-free, dairy-free (without optional cheese), and fits perfectly into Paleo and Whole30 eating plans. It’s also suitable for those following anti-inflammatory diets due to the colorful vegetables and omega-3 fatty acids from the eggs. The combination of protein, healthy fats, and complex carbohydrates creates a balanced meal that supports stable energy levels throughout the day.

Smart Swaps and Ingredient Substitutions

Common Substitutions:

Sweet potatoes → Regular Yukon Gold potatoes or butternut squash (maintain same cooking time)
Turkey sausage → Ground turkey seasoned with fennel, garlic powder, and red pepper flakes (use 1 tsp each)
Red bell peppers → Orange or yellow bell peppers, or poblano peppers for mild heat
Sriracha → Hot sauce of choice, or ½ teaspoon red pepper flakes for dry heat

Budget-Friendly Swaps:

Fresh bulk sausage → Regular ground turkey mixed with Italian seasoning blend
Organic sweet potatoes → Conventional sweet potatoes work perfectly fine
Extra-virgin olive oil → Regular olive oil or avocado oil for cooking

Pantry Emergency Substitutions:

White wine vinegar → Apple cider vinegar or lemon juice (same amount)
Fresh green onions → ¼ cup dried chives or 2 tablespoons onion powder
Fresh bell peppers → 1 cup frozen bell pepper strips, thawed and drained

Pro Tips for Substitutions:

When using frozen vegetables, pat them completely dry to prevent excess moisture in the hash
If substituting ground meat for sausage, add seasonings gradually and taste as you go
Store leftover fresh herbs in water like flowers to extend their life for future hash creations

Make It Diabetes-Friendly

Carb Reduction Strategies:

Portion Control: Reduce sweet potato to ¾ pound total, serving 3 ounces per person instead of 4 ounces
Vegetable Boost: Replace half the sweet potatoes with cauliflower florets or diced zucchini to cut carbs by approximately 15 grams per serving
Protein Increase: Add an extra 2 ounces of turkey sausage per serving to increase satiety and protein content

Blood Sugar Management:

Fiber Enhancement: Add 1 cup chopped spinach or kale in the final 2 minutes of cooking for extra fiber without significant carbs
Healthy Fat Addition: Include ¼ sliced avocado per serving to slow carb absorption and improve blood sugar response
Timing Strategy: Serve with a small side salad eaten first to help moderate blood sugar spikes

Modified Nutritional Profile:

Original carbs: ~28g per serving
Modified version: ~18g per serving
Added fiber: +4g per serving with leafy greens
Improved protein: +8g per serving with extra sausage

Serving Suggestions:

Pair with: 2 cups mixed greens with olive oil and vinegar
Portion size: Fill half your plate with the hash, quarter with additional non-starchy vegetables
Blood sugar tip: Eat the protein and vegetables first, saving the sweet potatoes for last

Perfect Pairing Suggestions

Beverage Pairings

A robust Colombian coffee or French press complements the earthy sweetness of the potatoes beautifully, while the acidity cuts through the richness of the eggs. For evening meals, try a Pinot Noir or Sangiovese – their medium body and slight acidity balance the sweet and savory elements perfectly. Non-alcoholic options include fresh orange juice mixed with sparkling water, or a ginger-turmeric tea that enhances the anti-inflammatory properties of the vegetables.

Side Dish Recommendations

Serve alongside simple arugula salad dressed with lemon vinaigrette to provide a peppery contrast to the sweet potatoes. Sliced fresh tomatoes with a sprinkle of flaky sea salt add brightness and acidity. For heartier appetites, consider whole grain toast or everything bagel seasoning sprinkled over Greek yogurt as a cooling accompaniment. Fresh fruit salad with berries and melon provides a refreshing palate cleanser.

Complete Meal Ideas

Start with sliced avocado drizzled with lime juice and sea salt as a light appetizer. The hash serves as a perfect centerpiece for weekend brunch alongside mimosas or bloody marys. For dinner service, add a simple green salad and finish with dark chocolate and fresh berries for a satisfying conclusion.

Occasion Suggestions

This hash shines at casual weekend brunches, holiday breakfast gatherings, or weeknight dinners when you want something comforting but nutritious. It’s excellent for meal prep – make the hash components ahead and add fresh eggs when reheating. Perfect for camping trips using a cast iron skillet over the fire, or potluck brunches where it can be easily doubled or tripled.

Pro Tips and Troubleshooting

Professional Techniques

The key to perfect hash lies in patience with the browning process – resist the urge to constantly stir the sweet potatoes. Let them develop those golden, crispy edges by allowing them to sit undisturbed for 90 seconds between tosses. Pre-cooking the sweet potatoes in salted water ensures they’re tender throughout while maintaining their structure during the final sauté. Always crack eggs into individual bowls first – this prevents disasters and gives you better control over placement in the hash wells.

Common Mistake Prevention

Overcrowding the pan is the fastest way to steam rather than crisp your vegetables. If doubling the recipe, use two skillets rather than one large one. Skipping the pre-cook step for sweet potatoes often results in unevenly cooked pieces – some mushy, others still hard. Adding eggs too early in the oven can result in overcooked, rubbery whites, so watch your timing carefully.

Storage and Reheating

Store leftover hash (without eggs) in the refrigerator for up to 3 days in an airtight container. Reheat in a skillet over medium heat, adding a splash of oil if needed. Fresh eggs can be fried separately and placed on top of reheated hash. For meal prep, prepare the hash components and store separately, then combine and add eggs when ready to serve.

Scaling and Presentation

This recipe doubles beautifully – use two cast iron skillets or one very large oven-safe pan. For elegant presentation, serve in individual cast iron skillets for a restaurant-style experience. Garnish with microgreens or fresh herbs for color, and provide hot sauce and Greek yogurt on the side for customization.

This sweet potato hash proves that the best comfort food doesn’t have to be complicated – just a handful of quality ingredients, the right technique, and a little patience to let those flavors develop into something truly special that’ll have everyone asking for the recipe.