Sausage and Sweet Potato Breakfast Hash

Does your family have a staple breakfast meal that you pull out for every birthday, holiday, camping trip or uninspired weeknight? For us, that is definitely this Sausage + Sweet Potato Breakfast Hash recipe. With simple ingredients, just a few steps to put together and seasonal Autumn flavors you just can’t go wrong with this one.

What is breakfast hash?

Breakfast hash is any mash-up of skillet fried potatoes and meat. Which leaves the door pretty wide open to a lot of different variations. I used to work at a restaurant that served a pulled pork hash with braised greens. I’ve also seen smoked trout hash, hash made with a mix of Mexican flavors and a garden veggie variety. You can throw just about anything in a cast-iron skillet and call it a hash!

Is hash healthy?

This hash originally came from one of my various attempts at Whole 30. So, assuming you use good quality ingredients, including healthy fats and fresh eggs, it can be super healthy! It’s also a really great option if you have any allergies to accommodate. My oldest has a dairy sensitivity and I don’t do well with much gluten, so this is a perfect dish for our family.

Why are sweet potatoes better than regular potatoes?

Sweet potatoes are a brilliant orange color, right? Anything with a rich, deep color tends to carry more antioxidants and vitamins. Full of phytonutrient betacarotene, sweet potatoes promote a healthy immune system, gut, boost your vision and stock you up on vitamin A. Not to mention protecting your body from free radical damage. They also contain more fiber and help regulate blood sugar. While they do contain more natural sugars than regular potatoes, they are low on the glycemic index and easier for your body to process. Sounds like a win in my book!

What do I need to make Sausage + Sweet Potato Breakfast Hash?

1. Cast Iron Skillet. I have this one from Lodge and I use it every single day, three times a day. And a pan for frying eggs.
2. A good chef’s knife and cutting board.
3. Organic cold-pressed extra-virgin olive oil. I buy mine from Azure.
4. Butter (for frying your eggs).
5. 2 large sweet potatoes, diced.
6. A yellow or sweet onion.
7. Quality breakfast sausage- 1 lb.
8. 1 clove garlic, minced.
9. 2 sprigs fresh sage or rosemary (can also use dried Italian herb mixture if you can’t find fresh herbs), minced.
10. Farm fresh eggs.
11. Sea salt + pepper (My favorite salt).
12. Fresh parsley (optional), minced.

How do I make hash?

1. Heat your cast-iron skillet until it feels warm when you hover your palm a few inches above it. Add 1 Tbsp olive oil.
2. Add your diced onion and garlic, and cook until translucent.
3. Add your sausage and cook until lightly browned and all pink disappears.
4. Add sweet potatoes, fresh herbs (sage or rosemary) and a sprinkle of salt and pepper.
5. Stir the mixture together, turn heat to low and cover your pan to steam the sweet potatoes. I use my dutch oven lid to cover the sklilet.
6. While the sweet potatoes steam, fry your eggs in 1 Tbsp butter on a separate skillet. I usually cook two eggs per person, frying them to over-easy or medium depending on preference.
7. Remove your lid from the hash, dish up into a large bowl or on a plate and add your eggs on top. Sprinkle with fresh parsley for a pop of green and enjoy!