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Sweet Potato and Chicken Sausage Hash
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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
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.
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, chicken apple sausages with jalapeno would add a little zhuzh to this already spectacular hash.
Make the hash
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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.
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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.
☞ TESTER TIP: 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
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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: 1 portionCalories: 503 kcalCarbohydrates: 31 gProtein: 26 gFat: 33 gSaturated Fat: 6 gPolyunsaturated Fat: 3 gMonounsaturated Fat: 11 gTrans Fat: 0.02 gCholesterol: 253 mgSodium: 1136 mgPotassium: 968 mgFiber: 9 gSugar: 9 gVitamin A: 21573 IUVitamin C: 148 mgCalcium: 294 mgIron: 4 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Recipe Testers’ Reviews
I adore hash of all kinds (David Leite’s Corned Beef Hash is my absolute favorite) so this sweet potato and chicken sausage was, unsurprisingly, a big winner for me.
I loved the interplay of sweet and savory elements. The ingredients are mostly savory, but the caramelization of the veg lends a beautiful toasty sweetness. As with any good hash, you can taste each individual ingredient, yet they harmonize to become something new. It’s a comforting, flavor-packed mélange that is nutritious and lighter than your average hash, but no less flavorful for that.
My only quibble was putting the sausage in with the veggies, because it doesn’t brown properly in that crowd. Next time, I will crisp the chicken sausage first in the avocado oil, then remove it, and then add the sweet potatoes to the skillet. I’ll add the sausage back after the veggies have cooked a bit.
Although this sweet potato hash would make a terrific weekend breakfast, we enjoyed it as Sunday Supper. Topped with a sous vide egg and drizzled with sour cream it was an ultimate comfort meal.
I felt that the amount of sausage overwhelmed the rest of the dish. I used 12 oz. of meat and I think that next time I could easily cut down the amount to 8 oz. A final note about the kale, I would add it only in the last 2 or 3 minutes of cooking as I felt that it cooked down too much and became lost in the dish.
What a protein-packed way to start a day! This gluten-free breakfast skillet was loaded with a ton of fresh vegetables which I love. I always enjoy recipes that use chicken sausage as well since it is a more lean meat option. I really enjoy recipes like this that do not have a lot of spices added to them and focuses on just the fresh ingredients.
The sweet potatoes were nice and crispy since they cooked on their own before adding everything else. I could not find zucchini or kale at the store so I substituted sugar snap peas and fresh basil.
I topped the sweet potato hash with a fried egg over easy, thinly sliced avocado, full-fat Greek yogurt, and hot sauce. All the flavors came together nicely to create a crispy, rich, and fresh dish!
Originally published August 19, 2022
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