Home » Recipes » Whole30 » Easy Sweet Potato Hash Recipe
By Taylor Stinson | 11 Comments | Posted: | Updated:
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This Sweet Potato Hash is a savoury breakfast option you can meal prep for busy weekdays – plus, it’s Whole 30 friendly!
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Ingredients and substitutions
- Olive oil – or any other neutral cooking oil like avocado, grapeseed or canola oil.
- Sweet potatoes – white or yellow potatoes would also work.
- Red, yellow and green peppers – swap out for any kind of veggies you want like mushrooms, celery and/or onions.
- Red onion – yellow or white onions would work but have a slightly different flavour.
- Kale – use another dark leafy green like spinach or collard greens.
- Chili powder – make your own blend using paprika, cumin, garlic powder, onion powder, oregano and cayenne.
- Ground chicken or turkey – instead of sausage you could use chicken breast, another kind of meat or leave the meat out altogether.
- Garlic – I like using fresh garlic but the jarred variety would work in a pinch.
- Dijon mustard – stone ground mustard is the best alternative here.
- Fennel seeds – fennel gives the sausage that classic flavour, but anise would be the next best thing.
- Smoked paprika – cayenne or chili powder would give you a similar flavour.
- Onion powder – if you don’t have onion powder, you can grind up some onion flakes.
- Salt & pepper – to taste.
How to make sweet potato hash
Step 1: Sauté the sweet potatoes.
Season the sweet potatoes with chili powder and salt and sauté until softened, stirring occasionally.
Step 2: Make the sausage.
Mix together the sausage ingredients in a large bowl.
Step 3: Brown the sausage.
Add the sausage to a skillet and break up with a spoon, cooking until browned.
Step 4: Add the veggies.
Add in the bell peppers, onions, remaining chili powder, salt and pepper.
Step 5: Stir in the kale.
Stir in the kale and remove from heat.
Step 6: Serve and enjoy!
Recipe tips & tricks
Follow these tips and tricks for the best sweet potato hash recipe:
- Add eggs: Feel free to add in some scrambled eggs to this dish. Crack them right into the pan and scramble them with the veggies.
- Roast the sweet potatoes in the oven: This is a great one skillet recipe, but you can also roast the sweet potatoes on a parchment-lined baking sheet for 30 mins at 450° F, stirring halfway through.
- Dice the potatoes small: If you like your sweet potatoes to be extra-crispy, dice them up even smaller.
- Cook ahead of time: I love making this breakfast hash a couple days in advance for my meal prep. Just reheat it in a skillet on the stovetop or in the microwave.
- Switch up the veggies: This recipe is a great way to clear out your vegetable crisper. Add in any veggies you happen to have on hand!
Frequently Asked Questions
What do you serve with sweet potato hash?
You can serve this sweet potato hash on its own or with other breakfast dishes like egg whites, tofu scramble or your favourite healthy smoothie.
Can you make this recipe vegetarian?
Absolutely! If you're looking for a vegetarian version of this recipe, just leave out the sausage. You can swap it out for eggs or serve your hash with a side of tofu scramble for a vegan option.
Do you need to cook the sweet potatoes ahead of time?
No, there's no need to pre-cook the sweet potatoes. They'll cook right in the skillet.
Can you add eggs?
If you want to add eggs to your sweet potato hash, you certainly can. The best option for cooking them along with the rest of the hash is to scramble them in with the veggies. If you prefer fried eggs, cook them in a separate pan and then serve them on top of the hash.
Storing and reheating
Store any leftovers of this sweet potato hash in the fridge for up to 5 days. It’s a great meal prep breakfast idea – you can pack individual serving sizes into glass meal prep containers, then eat it cold or reheat in the microwave for 1 to 2 minutes. If you have time, you can also reheat the leftovers in a skillet on the stovetop to make everything nice and crispy.
Freezing this recipe
One of the reasons why this sweet potato hash is perfect for meal prep is because it freezes so well. To prevent freezer burn, let the hash cool completely before transferring individual serving sizes to freezer-safe containers. You can freeze it for up to 3 months.
When you’re ready to reheat, simply defrost the hash in the fridge overnight then warm it up in the microwave for 2 minutes. You can also reheat it for 6 to 7 minutes in the microwave from frozen, stirring halfway through.
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Meal Prep Tools
- Grab someglass meal prep bowls if you're going to meal prep this sweet potato hash.
- I get my free-range ground chicken and turkey fromButcher Box.
- Fennel seeds for the sausage can be hard to find – order some here.
- **Get my full list of tools here**
Easy Sweet Potato Hash Recipe
This Sweet Potato Hash is a savoury breakfast option you can meal prep for busy weekdays – plus, it’s Whole 30 friendly!
4.81 from 21 votes
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Servings: 4 servings
Calories: 352kcal
Author: Taylor Stinson
Prep Time: 20 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 40 minutes minutes
Ingredients
- 1 tbsp olive oil
- 2 medium-sized sweet potatoes, diced
- 1 each red, green and yellow pepper, diced
- 1 medium-sized red onion, diced
- 1 cup chopped kale
- 1 tbsp chili powder
- 1/2 tsp each salt and pepper
Sausage
- 1 lb Ground chicken or turkey
- 2 cloves garlic minced
- 2 tsp dijon mustard
- 2 tsp fennel seeds
- 2 tsp smoked paprika
- 2 tsp onion powder
- 1/2 tsp each salt and pepper
Instructions
Preheat olive oil in a large skillet over med-high heat. Add sweet potatoes and half of chili powder, plus a sprinkle of salt. Saute for 15-20 minutes until softened, stirring occasionally.
Meanwhile, mix together ingredients for sausage. Add to skillet once sweet potatoes have cooked 15 min, breaking up sausage with a spoon and cooking for 3-4 minutes until browned.
Add in bell peppers, onions, and remaining chili powder and salt & pepper, cooking another five minutes. Stir in kale and remove from heat, then divide among 4 glass meal prep bowls. Serve and enjoy – will last in fridge up to 5 days.
Video
Notes
Dice up the sweet potatoes nice and small to get them super crispy.
Roast the sweet potatoes in the oven instead for 30 minutes at 450° F.
If you're adding eggs, scramble them in alongside the veggies.
Store the leftovers in the fridge for 5 days. Reheat in the microwave for 1-2 minutes or in a skillet on the stovetop.
Freeze this recipe for up to 3 months. Defrost in the fridge then reheat as normal, or reheat from frozen for 6-7 minutes in the microwave.
Nutrition
Calories: 352kcal (18%)Carbohydrates: 26g (9%)Protein: 27g (54%)Fat: 16g (25%)Saturated Fat: 4g (25%)Polyunsaturated Fat: 3gMonounsaturated Fat: 7gCholesterol: 76mg (25%)Sodium: 433mg (19%)Potassium: 718mg (21%)Fiber: 5g (21%)Sugar: 9g (10%)Vitamin A: 13900IU (278%)Vitamin C: 267.3mg (324%)Calcium: 50mg (5%)Iron: 2.2mg (12%)
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Created by Taylor Stinson
Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!
Reader Interactions
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Did you make this recipe or want to share your thoughts? Make sure to leave your review below and tag me on Instagram #thegirlonbloor so I can check it out!
Myren says
This recipe was a slay. 10/10 would recommend. Trying to get my family to eat healthy so I made this. Everyone loved it.Reply
Taylor Stinson says
I’m so happy you all enjoyed! Thank you 😀
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Kay says
Absolutely delicious! And so healthy! Thank you!Reply
Taylor Stinson says
I’m so happy you enjoyed!
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Shelby says
I was looking for a new sweet potato recipe (my husband loves them) and this sounded good so I gave it a try. Made this for dinner tonight and its fantastic, easy and healthy! Used ground fennel instead of seeds because that’s what I had on hand. I added some black beans and put some avocado on top. Leftovers will make great lunches 🙂Reply
Taylor Stinson says
I’m so happy you liked it Shelby!! I make a variation on this when I need to use up ground turkey – happy you enjoyed 🙂
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Wendy says
Excellent 👍 I used cumin instead of chili powder, and since Fennel seeds get stuck in my teeth I use ground fennel seeds instead! Awesome recipe!
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Jodi says
Delicious! I halved the salt for health reasons. I addEd more oil and a little H2O As the pan became to dry. I cooked peppers (switched jalapeño for green pepper) and onions with the potatoes for the consistency. I also cooked the kale for a few minutes with the mixture. Thank you!!
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Taylor Stinson says
I’m so happy you enjoyed it Jodi!! Thank you for sharing your review 🙂
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Allison Lee says
This breakfast sweet potato hash was super good! Sitting in the break room, I got asked by almost everyone that walked in what I was eating because it smelled and looked so good! Also showed them the blog and several were going to go home and subscribe tonight! So happy that all three meals I have made so far have turned out to be delicious, easy for an amateur like me to cook, and have left me satisfied and full without feeling stuffed/bloated!
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Taylor Stinson says
OMG I’m so happy to hear that!!! Thank you so much for sharing my blog Allison that means so much to me! 🙂 I’m so happy you’ve liked the recipes so far!
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