Sweet Potato Breakfast Hash

Sweet Potato Breakfast Hash with vegetables and turkey sausage makes a seriously delicious and healthy breakfast, lunch, or dinner.

187 CAL 20g CARBS 6g FAT 14g PROTEIN
1 Comment

Sweet Potato Breakfast Hash with bell peppers, zucchini, onion, and turkey sausage makes a seriously delicious and healthy breakfast. Add eggs, cheese, avocado or any of your favorite toppings all for under 200 calories.

You might be surprised to hear that hash is one of those breakfasts foods I absolutely love. It's probably not something people say very often, probably because it sounds complicated or like a dish you'd only get when you go out for brunch.

However, as much as I love it, I somehow always seem to forget about it when I am brainstorming breakfast meals. Go figure. But not this time! The best thing about hash is that you can make up a big batch with whatever veggies you have around and it will keep quite well. I love making hash on Sundays and then using it for quick breakfasts, lunches, and even dinners during the week.

Sweet potato breakfast hash in a bowl with vegetables, a fried egg, and sliced sausage.

How do you make Sweet Potato Breakfast Hash?

First, I toss the sweet potato with salt and pepper, then I put it in the microwave and cook it for 5-6 minutes, or until it's tender (stick a fork in it to test for tenderness).

While the sweet potato cooks, I heat the olive oil in a skillet over medium heat. To the oil I add onion, zucchini, and bell pepper, cooking the veggies down for about 4-5 minutes. In goes the sausage next, which is cooked until it's no longer pink, about an additional 5 minutes.

Finally, I add to the skillet the spinach and cooked potatoes. Stir around till the spinach wilts, season with more salt and pepper if you like, and serve! That's it, it really is so simple!

Ideas for Meal Planning

I mentioned I love to cook this hash once on Sundays and eat it all throughout the week. Here's a breakdown of the 4 different ways I would eat the leftovers throughout the week. Add this to your meal planning schedule — you'll be glad you did! (One quick note: You would need to quadruple the recipe if feeding 2 people.)

As I said I'd make this on Sunday (or whatever day you choose as your "first" day) and eat it for breakfast with 1 or 2 sunny-side-up eggs and some fruit on the side.

During the week I would throw it in a scramble with a beaten egg or two and then wrap it up in a tortilla for another quick breakfast on-the-go. The scramble could be made in a pan or in the microwave as an egg mug.

I would eat it another day over greens as a quick salad, adding in whatever leftover protein I might also have in the fridge, or adding in canned tuna or chickpeas.

Finally for dinner one night, I would mix it with 1 cup of cooked quinoa and a can of diced tomatoes and stuff it into bell peppers, most likely topped off with a bit of cheese, of course.

How do you peel a sweet potato?

When peeling and cutting sweet potatoes, the first thing I do is wash the dirt off the outside of the potato. Next I'll remove the skin with a vegetable peeler. (Cut the ends off first if that's easier for you.)

Then, I'll cut the tuber in half lengthwise, then cut each of those halves into quarters (cut flat-side down for safety), and then again into eighths (if you have a large potato). Flip those pieces then parallel to the cutting board and cut into smaller dices, trying to make them as uniform as you can.

Ideas for Customizing this Dish

  • Add in any of your favorite veggies. Some other ideas include small cuts of broccoli, cauliflower, carrots, eggplant, and yellow squash. Add in some different greens like kale, arugula, or Swiss chard.
  • You can easily substitute russet potatoes if you don't like or don't have any sweet potatoes.
  • Instead of sausage, add in small pieces of chicken or add cooked, shredded rotisserie chicken in at the end with the spinach and cooked potatoes.
  • Make it hot by adding in red pepper flakes or one diced, seeded jalapeno.
  • Add in your favorite herbs at the end, I like cilantro, basil, thyme, or oregano.,/li>
  • I prefer the bite of the red onion with the sweet of the sweet potatoes, but you can also use white or yellow onions if you prefer.
  • Make this dish vegetarian by adding vegetarian sausage instead of turkey sausage, or use a can of black or navy beans, chickpeas, or crumbled tofu.

Hash with sweet potatoes, zucchini, peppers, onions, and sausage in a bowl with a fried egg.

More sweet potato recipes

The Recipe
Sweet potato hash with sweet potatoes, zucchini, onions, peppers, and a fried egg on a plate with sliced sausage.

Sweet Potato Breakfast Hash

187 CAL 20g CARBS 6g FAT 14g PROTEIN
1 Comment
  • Print
  • Download
  • Send to your inbox


  • 1 cup sweet potatoes, peeled and diced
  • 1/2 tsp olive oil
  • 1/4 cup red onion, diced
  • 1/2 cup zucchini, diced
  • 1/2 cup red pepper, diced
  • 2 cups spinach
  • 1/4 lb lean turkey sausage (or vegetarian sausage)

Like this Recipe? Try our Meal Plans!

Slender Kitchen Meal Plans
  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information


(Hide Media)

Switch to prevent your screen from going dark.


Toss the sweet potato with salt, and pepper. Place in a microwave safe container and microwave for 5-6 minutes until tender.


Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, zucchini, and bell pepper. Cook for 4-5 minutes. Add the sausage and cook until no longer pink, about 5 minutes.


Stir in the spinach and potatoes. Cook until spinach wilts. Season with salt and pepper if needed.

Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 187
Calories from Fat 55
% Daily Value *
Total Fat 6g
Saturated Fat 1g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 43mg
Sodium 401mg
Total Carbohydrate 20g
Dietary Fiber 5g
Sugars 7g
Protein 14g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

user image
About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
1 Comment
On Sweet Potato Breakfast Hash
user image
Instagram Icon
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.