This sweet potato hash with sausage has been one of my go-to breakfast meal prep ideas for years, and I love it as an option that gets both veggies and protein into the first meal of the day. I think it’s a great way to use up any leftover veggies I have on hand, but it also provides a well-rounded source of macronutrients, including high-quality protein, complex carbs, and healthy fats for a meal that keeps me full until lunch. It’s hearty, savory, delicious, and a quick, family-friendly recipe that’s perfect for fall and winter!
This recipe was created in partnership with the Minnesota Pork Board.
Recipe Highlights
One of the best healthy sweet potato recipes I’ve ever made, this dish stays in my regular meal prep rotation all year long. Here are a few reasons why:
- I love that I get all the sweet potato nutrition benefits along with antioxidants from the veggies and lots of high-quality protein from the sausage for a satiating breakfast that keeps me fueled on busy mornings
- Not only is this sweet potato hash yummy, but it comes together and cooks in a single skillet with minimal prep time, a quick cooking time, and a total time of just over 30 minutes
- The leftovers store and reheat well, meaning they’re perfect for meal prep. I often spend a few hours in the kitchen on Sunday preparing this breakfast hash and freezer-friendly meals like freezer breakfast sandwiches and Denver omelet breakfast burritos for quick and easy options throughout the week
- Naturally gluten-free, dairy-free, and egg-free, this recipe is perfect for feeding a crowd with varying dietary needs
- I have tried this dish with varying veggies and find that it works great with whatever I have on hand, making it perfect for using up scraps. I’ve also experimented with adding different seasonings like smoked paprika, garlic powder, cumin, kosher salt, and black pepper, and find it’s an easy way to amp up the flavor
- I often serve this recipe as a family-style brunch, but it also works great as a main dish or “brinner”, especially when topped with a fried egg
Ingredients to Make This Sweet Potato Hash Recipe
Here are the ingredients to gather to make this healthy hash:
- Breakfast sausage – I use a pork Italian sausage or spicy breakfast sausage
- Sweet potato – may sub diced white potato, such as russet potatoes
- Brussels sprouts
- Bell pepper – orange, yellow, red bell pepper, or green bell pepper will work
- Red onion – may sub white or yellow onion
- Garlic cloves
- Avocado oil – may sub ghee or butter
Find the ingredient list with exact measurements in the recipe card below.
Pork Facts You Should Know
We love partnering with the Minnesota Pork Board to bring you so many healthy and delicious pork recipes. Did you know that …
- In the past 6 decades pork production has improved by using 75% less land, 25% less water, 7% less energy, and 8% fewer carbon emissions
- Minnesota pig farmers are committed to doing what is right for pigs, people, and the planet
- Lean cuts of pork like tenderloin and pork chop are an ideal addition to active lifestyles because they’re as lean as boneless, skinless chicken breast and are rich in protein, vitamins, and minerals
- All cuts of pork are an excellent protein source, containing all nine essential amino acids, as well as many important B vitamins
How to Serve
Personally, I think this sweet potato breakfast hash is plenty filling on its own. It’s also a natural pairing for scrambled eggs, fresh fruit, and toast.
When serving it for breakfast, brunch, lunch, or dinner, I set out a variety of toppings so everyone can customize their plate. Some of my favorite garnishes include:
- Green onions
- Shredded cheese
- Hot sauce
- Sliced jalapeños
- Cooked crispy bacon
How to Store
Store leftovers in a covered airtight container in the refrigerator for up to 3 days. Or, freeze them for up to 3 months. I find that the veggies can become a bit soggy once thawed, but the dish is still tasty. To serve, reheat leftover sweet potato hash in the microwave or in a cast iron skillet over medium heat on the stovetop.
This Brussels Sprouts Sweet Potato Sausage Hash recipe combines ingredients that makes for quite an epic breakfast dish and one that’s full of flavor…..and full of veggies too. I recommend veggies with every meal…yup, even breakfast! You now have no excuses for fitting in veggies with breakfast because this hash is your answer.
Want to save this recipe?
Enter your email below & we’ll send it straight to your inbox. Plus you’ll get great new recipes from us every week!
Sweet Potato Hash With Sausage Recipe
This sweet potato hash with sausage has everything you need to kick off your morning on a healthy note. It’s a hearty dish with quality protein, plenty of veggies, and fiber to keep you satisfied all morning long.
Ingredients
- 1 lb. bulk pork sausage, Italian sausage, or spicy breakfast sausage
- 1 medium sweet potato, peeled and diced (2 cups)
- 8 ounces Brussels sprouts, quartered (2 cups)
- 1 medium bell pepper, diced (1 cup)
- ½ small red onion, sliced (½ cup)
- 2 garlic cloves, minced
- If needed: 1-2 teaspoons avocado oil, olive oil, ghee, or butter
- Optional: Top with a fried egg and garnish with chopped fresh cilantro
Instructions
- In a large skillet over medium-high heat, cook the pork sausage until browned, breaking it up with a wooden spoon, about 10 minutes. Once the sausage is cooked through, transfer it to a paper towel-lined plate. Do not wipe out the skillet and use the residual oil from the sausage to brown the veggies.
- To the same skillet over medium heat, add the diced sweet potatoes and Brussels sprouts. Cover the skillet and cook the veggies for 5 minutes, then uncover and cook for another 5 minutes, stirring occasionally. If veggies begin to stick, add some oil to grease the skillet.
- After 10 minutes, stir in the diced bell pepper, onion, and garlic. Cook, uncovered, for 8-10 minutes, until the veggies are softened to desired texture.
- Finally, return the cooked sausage to the skillet. Stir just until heated through and serve.
Last Step! Please leave a review and rating letting us know how you liked this recipe! This helps our business thrive so we can continue providing free recipes and high-quality content for you.
Nutrition Information
- Serving Size: 1/6 of recipe
- Calories: 246
- Fat: 14 g
- (Sat Fat: 5 g)
- Sodium: 480 mg
- Carbohydrate: 16 g
- (Fiber: 3 g
- Sugar: 3 g)
- Protein: 14 g
- Cholesterol: 30 mg
Dietary
The photos in this post were taken by Megan McKeehan.
This is a sponsored post. Although we received compensation for this post, the opinions expressed here are – as always – 100% our own. Thank you for supporting the great companies we work with thereby allowing us to continue creating high-quality recipes and content for you.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
This was easy, quick and delicious for Breakfast. We had the leftovers the next night for dinner. I added sautéed mushrooms and riced cauliflower to stretch it! That too was yummy.
Sounds delicious, Mary! We appreciate the feedback and 5-star review!
This is such a colorful, tasty dish! I used chopped chicken sausage links, and substituted broccoli for Brussels sprouts. I am definitely putting this in the rotation.
Perfect Amy!