Sweet Potato and Bell Pepper Hash
A hearty and colorful breakfast skillet packed with tender sweet potatoes, vibrant bell peppers, and savory sausage, all topped with a perfectly cooked egg. A delicious and satisfying start to any day, ready in about 30 minutes.
For 4 servings
Sauté onions and sweet potatoes.
- Heat olive oil in a large skillet or cast-iron pan over medium-high heat.
- Add the chopped onion and cook until softened, about 3-4 minutes.
- Add the cubed sweet potatoes, smoked paprika, cumin, salt, and pepper.
- Stir well to coat the potatoes in the spices.
TIPEnsure the sweet potato cubes are roughly the same size for even cooking.Steam the potatoes until tender.
- Pour ¼ cup of water into the skillet.
- Immediately cover the skillet with a lid and reduce the heat to medium.
- Let the potatoes steam for 8-10 minutes, or until they are fork-tender.
TIPDon't overcook the potatoes, or they will become mushy. They should be tender but still hold their shape.Add the peppers and sausage.
- Remove the lid and increase the heat back to medium-high.
- Add the chopped bell peppers and sliced chicken sausage to the skillet.
- Cook, stirring occasionally, for 5-7 minutes, until the peppers are tender-crisp and the sausage is heated through.
Cook the eggs.
- Using a spoon, create four small wells in the hash mixture.
- Crack one egg into each well.
- Reduce the heat to medium-low, cover the skillet, and cook for 3-5 minutes, or until the egg whites are set and the yolks are cooked to your liking.
TIPFor runny yolks (sunny-side up), cook for about 3 minutes. For firmer yolks, cook closer to 5 minutes.Garnish and serve immediately.
Sprinkle the fresh parsley over the hash and serve hot straight from the skillet.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a crispier hash, after the potatoes are tender, let them cook without stirring for a few minutes to brown on the bottom.
- 2Feel free to use any type of pre-cooked sausage you like, such as andouille, chorizo, or a vegetarian sausage.
- 3This hash is great for meal prep. Cook the hash mixture ahead of time and store it in the fridge. Reheat and top with a freshly cooked egg when ready to serve.
- 4Don't peel the sweet potatoes if you prefer. The skin adds extra fiber and nutrients.
Adapt it for your goals.
Vegan
Omit the sausage and eggs. For protein, add 1 cup of canned black beans (rinsed and drained) or crumbled firm tofu along with the bell peppers.
spicySpicy
Add 1 finely chopped jalapeño with the onions and a pinch of cayenne pepper with the other spices for a spicy kick.
high proteinHigh protein
Double the amount of chicken sausage or add a 15-ounce can of drained black beans along with the sausage.
ketoKeto
Replace the sweet potatoes with an equal amount of cauliflower florets and use a sugar-free sausage to make this dish low-carb and keto-friendly.
Why this is on our healthy list.
Rich in Vitamin A
Sweet potatoes are an excellent source of beta-carotene, which the body converts into Vitamin A, essential for vision, immune function, and skin health.
Excellent Source of Vitamin C
Bell peppers, especially red ones, are loaded with Vitamin C, a powerful antioxidant that supports the immune system and collagen production.
High in Quality Protein
The combination of chicken sausage and eggs provides a significant amount of complete protein, which is crucial for muscle repair, growth, and overall body function.
Good Source of Fiber
With fiber from sweet potatoes, onions, and peppers, this dish aids in digestion, promotes gut health, and helps you feel full and satisfied.
Frequently asked questions
Yes, this hash is quite healthy. It's packed with vitamins from the sweet potatoes and bell peppers, provides quality protein from the sausage and eggs, and offers complex carbohydrates for sustained energy.