This sweet potato and chicken sausage hash is a healthy breakfast skillet meal, though it would be welcome any time of the day. For this easy skillet hash, sweet potato, zucchini, onion, and peppers are gently sautéed with chicken sausage and topped with fried eggs, avocado, and hot sauce.
Adapted from Jessica Beacom and Stacie Hassing | The Real Food Table | Simon & Schuster, 2022
Made all in one skillet, this veggie- and protein-packed breakfast is guaranteed to satisfy even the heartiest of appetites, with or without a fried egg on top. Reheated leftovers taste great, making this a perfect weekend meal prep recipe.
This is also a great way to use up the random vegetable bits and pieces hanging out in the crisper. Feel free to swap out the red bell pepper, onion, and/or zucchini with vegetables you have on hand.–Jessica Beacom and Stacie Hassing
Sweet Potato Hash FAQs
Can I add all of the vegetables to the pan at one time?
We don’t recommend this. If you’re using raw sweet potato, it will require a lot more time than your other veggies to cook. If you add everything at once, you’ll end up with cooked onions, peppers, and zucchini, but crunchy, unappetizing, not-fully-cooked sweet potatoes.
If you’re in a hurry, stab your sweet potato several times with a knife and microwave it for about 3 minutes (depending on its size) and then peel, slice, and add it to your pan. Additionally, as one tester mentioned, the kale should be added last so that it doesn’t completely wither and wilt away in the pan.
Can I use any type of sausage for this breakfast hash?
Of course. Chicken sausage will result in a lighter meal (calorie-wise), but pork sausage would be a fine substitute. We always recommend making recipes as they’re written the first time, and then adjusting to your preferences after that. If you’re feeling creative, sausages that contain apple or jalapeno would add a little zhuzh to this already spectacular hash.
Sweet Potato and Chicken Sausage Hash
This nutritious breakfast hash is made with sweet potato, onion, pepper, zucchini, and chicken sausage, and topped with fried eggs, avocado, and hot sauce. It’s also suitable for gluten-free and dairy-free diets.
Make the hash
Place a large skillet over medium heat. When hot, add the avocado oil and swirl to coat the bottom. Toss in the sweet potato and season with salt and pepper. Cook, stirring occasionally, until the sweet potato begins to brown, 10 to 12 minutes.
Stir in the remaining vegetables, the sausage, and a large pinch each of salt and pepper. Cook, stirring occasionally, until the sweet potato is tender and cooked through, 12 to 14 minutes. Season with salt and pepper, to taste.
If you find that the vegetables are starting to stick or brown too quickly, cover the skillet with a lid for about 5 minutes to help the vegetables steam and soften.
Serve the hash
Top with a fried egg, sliced avocado, and/or a drizzle of hot sauce, if desired. Serve warm. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Serving: 1portionCalories: 503kcal (25%)Carbohydrates: 31g (10%)Protein: 26g (52%)Fat: 33g (51%)Saturated Fat: 6g (38%)Polyunsaturated Fat: 3gMonounsaturated Fat: 11gTrans Fat: 0.02gCholesterol: 253mg (84%)Sodium: 1136mg (49%)Potassium: 968mg (28%)Fiber: 9g (38%)Sugar: 9g (10%)Vitamin A: 21573IU (431%)Vitamin C: 148mg (179%)Calcium: 294mg (29%)Iron: 4mg (22%)
Recipe Testers’ Reviews
Originally published August 19, 2022
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