This Sweet Potato Hash is a delicious meal prep breakfast option for busy weekdays. The recipe is Whole 30 compliant and jam-packed with protein! It also makes a fantastic egg-free savoury breakfast option.
Why you'll love this recipe
If you have an egg allergy or sensitivity, or you simply don’t care for eggs, this breakfast recipe has your name written all over it! The fact that it is healthy, packed with protein, and compliant with the Whole 30 diet is an extra bonus.
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Above all else, the versatility of sweet potato hash is what keeps the recipe in my meal prep menu rotation.
Ingredients in Sweet Potato Hash
My meal prep hash recipe starts with a few basic essentials.
- Sweet potatoes – If you have leftover baked sweet potatoes, this is a great way to use them up!
- Veggies – I use veggies with crunch, such as bell peppers, celery, and/or onions. For an extra boost of nutrients, I add a dark leafy green; typically kale or spinach.
- Lean protein – My protein of choice is turkey sausage, simply because it pairs so well with sweet potatoes.
Ingredient substitutions
As mentioned earlier in this post, sweet potato hash is incredibly easy to customize, so make it with your favourite ingredients.
If all you have on hand are white or yellow potatoes, use them instead. Are you a fan of fresh mushrooms? Slice some and toss them into the pan with the other veggies. If you don’t care for turkey sausage, use chicken breast or any other meat you prefer. Or, make a vegan sweet potato hash!
How to make Sweet Potato Hash (step-by-step)
- The first step in creating this easy meal prep breakfast hash is to prepare your ingredients. If you plan to make hash with homemade turkey sausage, measure the spices.
- Next, put a skillet over medium-high heat and allow it to get nice and hot. Add some olive oil and when it starts to shimmer, put the sweet potatoes into the pan. It will take about 15 minutes for the potatoes to soften.
- When the potatoes are soft, add the ingredients for the turkey sausage into the skillet.
- The final step is to add the rest of the vegetables and allow them to cook. Then, it is ready to serve!
Is sweet potato hash healthy?
Whole 30 hash is definitely healthier than corned beef hash, which is high in fat and full of starchy white potatoes.
Also, sweet potatoes are lower in starch than white potatoes, and they are nutrient-dense as well. Using turkey sausage keeps the fat and calories in check.
Can you eat sweet potato skin?
Sweet potato skin is packed with nutrients and is quite healthy! However, if you plan to eat the skin, be sure to wash and scrub them to remove any dirt or debris. You may also want to buy organic sweet potatoes. This is because many non-organic potatoes are grown in soil that has chemical fertilizers in it.
Making homemade turkey sausage
By making your own turkey sausage, you can control what’s in your protein, without worrying about any unknown chemicals or fillers.
This homemade sausage is very easy to make because it isn’t sausage in a casing. All you need are a blend of ground turkey and ground chicken, along with breakfast sausage spices.
You will definitely need fennel seeds; as long as you have them on hand, there's no reason to use pre-made sausage.
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. Or if you prefer fried eggs, cook them in a separate pan and then serve them on top of the hash.
Can you make this recipe on a sheet pan?
One of the best parts of this sweet potato hash recipe is that it comes together in one pan on the stove. If you want to cook the vegetables on a sheet pan in the oven, you can do that, but you will still need to brown the sausage on the stovetop.
Sweet potato hash for meal prep
Sweet potato hash keeps well in the fridge up to 5 or 6 days. It packs easily, so you can take it with you and reheat it on the go. Just be sure to use glass meal prep containers to reheat it safely!
Freezing sweet potato hash
One of the reasons sweet potato hash is perfect for meal prep is because it freezes so well.
To prevent freezer burn, just be sure that the hash is cool before you transfer it to freezer-safe containers in individual size portions. You can freeze it up to 3 months.
When ready to reheat, simply defrost in the fridge for 24 hours then warm in the microwave for 2 minutes. You can also reheat for 6-7 minutes in the microwave from frozen, stirring halfway through.
Other meal prep breakfast recipes
If you love this easy meal prep breakfast, you'll probably also love the below options!
Meal prep tools for this recipe
- Grab some glass meal prep bowls if you're going to meal prep this sweet potato hash
- I get my free-range ground chicken and turkey from Butcher Box
- Fennel seeds for the sausage can be hard to find – order some here
Meal prep challenge
If you'd like some more help with meal planning, then you'll love my free 5-day meal prep challenge! It's basically a free course that will teach you how to meal prep and cook healthy meals at home with some PDF bonus materials. Sign up for free below:
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Meal Prep Whole 30 Sweet Potato Hash
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.
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Nutrition
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!
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!
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!
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!!
Taylor Stinson says
I’m so happy you enjoyed it Jodi!! Thank you for sharing your review 🙂
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 🙂
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 🙂