Quick Sweet Potato Brussel Sprout Hash
If you want a breakfast that feels hearty, healthy, and full of flavor, this Sweet Potato Brussel Sprout Hash is a perfect choice. It’s bold, colorful, and easy to make, making it a great go-to meal any day of the week.
This simple skillet dish brings together crispy sweet potatoes and tender Brussels sprouts in one pan. It’s filling, flexible, and works just as well for breakfast, lunch, or dinner.
Let’s walk through why this hash is so popular and how to make it turn out perfectly every time.
Benefits of Sweet Potato Brussel Sprout Hash
This Sweet Potato Brussel Sprout Hash is more than just a tasty meal. It’s packed with whole foods that support a balanced diet.
Nutrient-Dense Ingredients
Sweet potatoes and Brussels sprouts are rich in fiber, vitamins, minerals, and antioxidants. Together, they create a nourishing dish that helps keep you energized throughout the day.
Gluten-Free and Easy to Customize
This hash contains no gluten and fits well into gluten-free eating. You can also adjust it for vegetarian, vegan, paleo, or Whole30 lifestyles with simple swaps.
Balanced Macros
Sweet potatoes provide complex carbs, while Brussels sprouts add fiber. You can include protein like eggs, bacon, sausage, or tofu to make the meal more complete and satisfying.
Perfect for Any Time of Day
While many people enjoy this hash for breakfast or brunch, it also works well as a quick dinner or healthy lunch.
Great for Meal Prep
This Sweet Potato Brussel Sprout Hash stores well and reheats nicely, making it a smart choice for busy weekdays.
Ingredients You’ll Need for the Perfect Hash
A flavorful Sweet Potato Brussel Sprout Hash starts with fresh, simple ingredients.
Sweet Potatoes and Brussels Sprouts
Choose firm sweet potatoes and bright green Brussels sprouts. Fresh produce gives the best taste and texture.
Cooking Oils
Olive oil or avocado oil work well because they handle high heat and add a clean, mild flavor.
Herbs and Spices
Garlic, paprika, black pepper, thyme, and onion powder add warmth and depth. Smoked paprika brings a richer flavor if you enjoy a slightly smoky taste.
Optional Add-Ins
You can add onions, bell peppers, turkey sausage, bacon, tofu, or mushrooms to build more flavor and texture.
Toppings
Fresh herbs, hot sauce, avocado slices, or a fried egg add a finishing touch and extra satisfaction.
How to Make Sweet Potato Brussel Sprout Hash (Step-by-Step)
Follow these easy steps for a crispy and flavorful hash.
Step 1: Prep the Vegetables
Cut sweet potatoes into even cubes so they cook evenly. Trim the Brussels sprouts and cut them in half.
Step 2: Sauté or Roast
You can cook everything in a skillet for a faster meal or roast the vegetables first for deeper browning. Roasting gives crispier edges, while skillet cooking saves time.
Step 3: Season Well
Add spices while the vegetables cook. Early seasoning helps the flavors soak in and taste stronger.
Step 4: Get That Crispy Texture
Spread the vegetables in a single layer and avoid crowding the pan. This helps them brown instead of steam.
Step 5: Add Protein or Eggs
Add sausage, bacon, or tofu once the vegetables are halfway cooked. If using eggs, cook them separately or crack them into small spaces in the skillet.
Variations and Flavor Boosters
One of the best things about this Sweet Potato Brussel Sprout Hash is how easy it is to change.
- Spicy Hash: Add chili flakes, chipotle powder, or diced jalapeños
- Southwest-Style Hash: Use black beans, corn, cumin, and cilantro
- Mediterranean Hash: Add olives, cherry tomatoes, feta, and oregano
- Vegan or Vegetarian: Use tofu or plant-based sausage and skip eggs
- High-Protein: Add turkey sausage, chicken sausage, bacon, or eggs
Meal Prep and Storage Tips
This hash is great for planning ahead.
Batch Cooking
Make a double batch and store it in airtight containers for the week.
Storage
Keep leftovers in the fridge for up to four days. Store proteins separately if you prefer.
Reheating
Reheat in a skillet to bring back crispiness. If using a microwave, heat in short bursts to avoid soggy vegetables.
Freezer-Friendly
Freeze portions in airtight containers or freezer bags for up to three months.
Common Mistakes and How to Avoid Them
Even simple recipes can go wrong. Here’s how to get it right.
- Overcrowding the Pan: Cook in batches to help vegetables brown
- Uneven Cutting: Keep pieces the same size for even cooking
- Too Little Oil: Add more oil if the pan looks dry
- Underseasoning: Season in layers for better flavor
Quick Sweet Potato Brussel Sprout Hash
Course: Breakfast, Brunch, Main CourseCuisine: American4
servings10
minutes25
minutes300
kcal33
minutesThis Sweet Potato Brussel Sprout Hash is a hearty and healthy breakfast skillet made with caramelized sweet potatoes, crispy Brussels sprouts, warm spices, and optional protein add-ins. It’s simple to make, easy to customize, and perfect for meal prep or a relaxed weekend brunch.
Ready in just 35 minutes, this colorful and wholesome dish delivers balanced flavors, satisfying texture, and plenty of ways to adjust it to your taste or lifestyle.
Ingredients
- For the Hash:
2 cups sweet potatoes diced (about 1 large sweet potato)
2 cups Brussels sprouts trimmed and halved
1 tablespoon olive oil or avocado oil
1 teaspoon smoked paprika
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dried thyme
½ teaspoon salt more to taste
¼ teaspoon black pepper
½ cup diced onion optional
½ cup diced bell pepper optional
- Optional Add-Ins:
4 slices cooked bacon chopped
½ pound turkey sausage or breakfast sausage
1 cup tofu cubes
2-4 eggs for serving
- Optional Toppings:
Fresh herbs parsley or chives
Avocado slices
Hot sauce
Instructions
- Prep the Vegetables
Cut the sweet potatoes into small, even cubes so they cook evenly. Trim the Brussels sprouts and slice them in half. If you’re using onion or bell pepper, dice them now and set aside. - Heat the Skillet
Place a large skillet over medium heat and add the oil. A cast iron skillet works best and helps create crispy edges. - Cook the Sweet Potatoes
Add the sweet potatoes to the hot skillet. Cook for 8–10 minutes, stirring now and then, until they start to soften and lightly brown. - Add Brussels Sprouts and Seasonings
Add the Brussels sprouts, onion, and bell pepper (if using) to the skillet. Sprinkle in smoked paprika, garlic powder, onion powder, thyme, salt, and pepper. Stir well so everything is evenly coated. - Crisp and Cook Through
Continue cooking for 10–12 minutes, letting the vegetables caramelize. Avoid crowding the pan, and let the hash sit between stirs to help form crispy edges. - Add Optional Proteins
If using bacon or sausage, stir it into the hash during the last 5 minutes of cooking.
For eggs, create small wells in the hash and crack the eggs directly into the skillet. Cover and cook until the eggs reach your preferred doneness. - Serve and Enjoy
Remove the skillet from heat. Top with fresh herbs, avocado slices, or hot sauce if desired. Serve right away while hot and crispy.
FAQs
Can I roast the vegetables instead of using a skillet?
Yes. Roast sweet potatoes and Brussels sprouts at 425°F (220°C) for 20–25 minutes, then finish in a skillet with seasonings.
Can I meal prep this hash?
Absolutely. It keeps well for up to four days and reheats best in a skillet.
Do sweet potatoes need to be peeled?
No. Peeling is optional. The skin is nutritious and softens during cooking.
