If you’re craving a breakfast that’s both nourishing and bold in flavor, Sweet Potato Brussel Sprout Hash might just become your new go-to.
This colorful, nutrient-rich skillet dish is everything a hearty meal should be: satisfying, versatile, and easy to whip together any day of the week.
Let’s dive into how to make this crave-worthy dish and explore variations, tips, and everything in between.
Benefits of Sweet Potato Brussel Sprout Hash
Sweet Potato Brussel Sprout Hash is more than just a breakfast dish. It’s a powerhouse combination of whole-food ingredients that offer a long list of benefits.
Nutrient-Dense Ingredients
Both sweet potatoes and Brussels sprouts are high in fiber, vitamins, minerals, and antioxidants, making this skillet a nourishing and energizing option for any meal of the day.
Gluten-Free and Customizable
With no gluten-containing ingredients, this dish fits easily into gluten-free diets. It also adapts well to vegetarian, vegan, Whole30, and paleo lifestyles.
Balanced Macros
Sweet potatoes provide complex carbs, Brussels sprouts add fiber, and you can include proteins like eggs, bacon, sausage, or tofu for a well-rounded meal.
Perfect for Any Time of Day
Though popular as a breakfast or brunch option, this skillet also shines as a healthy dinner or meal-prep favorite.
Ideal for Meal Prep
The hash keeps well in the fridge and reheats beautifully, making it perfect for prepped weekday meals.
Ingredients You’ll Need for the Perfect Hash
A great Sweet Potato Brussel Sprout Hash starts with the right ingredients. Here’s what you’ll need to bring the flavors together.
Sweet Potatoes and Brussels Sprouts
Choose firm, vibrant sweet potatoes and bright green Brussels sprouts. The fresher the produce, the better the flavor and texture.
Cooking Oils
Olive oil and avocado oil are excellent choices due to their high heat tolerance and clean flavor profile.
Herbs and Spices
Garlic, paprika, black pepper, thyme, and onion powder bring warmth and depth to the hash. Smoked paprika adds a flavorful twist if you want more richness.
Optional Add-Ins
Enhance the dish with onions, bell peppers, turkey sausage, bacon, tofu, or mushrooms. Each one adds layers of flavor and additional nutrients.
Toppings
Fresh herbs, hot sauce, avocado slices, or a fried egg elevate the final dish and add a satisfying finish.
How to Make Sweet Potato Brussel Sprout Hash (Step-by-Step)
Follow these simple steps to achieve perfectly browned, flavorful hash every time.
Step 1: Prep Your Vegetables
Dice sweet potatoes into evenly sized cubes to ensure consistent cooking. Trim and halve the Brussels sprouts.
Step 2: Sauté or Roast
You can sauté the vegetables directly in a skillet for quicker cooking or roast them in the oven for deeper caramelization. Both methods work well, but roasting produces crisper edges.
Step 3: Season Generously
Season the sweet potatoes and Brussels sprouts as they cook. Layering in spices early helps the flavors absorb and intensify.
Step 4: Achieving Crispiness
Cook the vegetables in a single layer and avoid overcrowding the pan. This prevents steaming and helps create the satisfying crispy texture that makes the dish shine.
Step 5: Add Protein or Eggs
If adding sausage, bacon, or tofu, incorporate them once the vegetables are halfway cooked. For eggs, cook them separately or create small wells in the skillet to crack them directly in.
Variations and Flavor Boosters
One of the best things about this recipe is its flexibility. Here are some delicious variations to keep your meal exciting.
Spicy Hash
Add chili flakes, chipotle powder, or diced jalapeños for a kick.
Southwest-Style Hash
Black beans, corn, cumin, and cilantro bring bold Tex-Mex flavors.
Mediterranean Hash
Add olives, cherry tomatoes, feta cheese, and oregano for a fresher, brighter taste.
Vegan and Vegetarian Versions
Use tofu scramble or plant-based sausage and skip the eggs for a fully plant-powered meal.
High-Protein Options
Add turkey sausage, chicken sausage, bacon, or eggs to boost protein and make the meal more filling.
Meal Prep and Storage Tips
Planning ahead? This hash is perfect for prepping.
Batch Cook for the Week
Double the recipe and store in airtight containers to enjoy throughout the week.
Proper Storage
Refrigerate leftovers for up to four days. Store proteins separately if desired.
Reheating Tips
Warm the hash in a skillet to restore crispiness. If using the microwave, reheat in short intervals to avoid sogginess.
Freezer-Friendly
Portion and freeze the hash in airtight containers or freezer bags for up to three months.
Common Mistakes and How to Avoid Them
Even simple recipes have pitfalls. Here’s what to watch out for.
Overcrowding the Pan
Too many vegetables in the pan leads to steaming instead of browning. Cook in batches if needed.
Inconsistent Cutting
Uneven vegetable pieces cook at different rates. Keep sizes uniform.
Not Enough Oil
Sweet potatoes and Brussels sprouts need enough oil to crisp. Add more oil if the pan looks dry.
Underseasoning
Season in layers: at the start, mid-way through, and after cooking. This creates multidimensional flavor.
Recipe FAQ’s
Can I roast the vegetables instead of using a skillet?
Absolutely. Roast sweet potatoes and Brussels sprouts at 425°F (220°C) for 20–25 minutes, then combine in a skillet with seasonings.
Can I meal prep this?
Yes. The hash stores well for up to 4 days in the fridge and reheats best in a skillet.
Do sweet potatoes need to be peeled?
Peeling is optional. The skin is nutritious and softens as it cooks.
Quick Sweet Potato Brussel Sprout Hash
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
Step 1: Prep the Vegetables
- Cut sweet potatoes into small, even cubes. Trim Brussels sprouts and slice them in half. Dice onions and peppers if using.
Step 2: Heat the Skillet
- Warm the oil in a large skillet over medium heat. A cast iron skillet works best for crispiness.
Step 3: Cook the Sweet Potatoes
- Add the sweet potatoes to the pan and cook for 8–10 minutes, stirring occasionally until they begin to soften.
Step 4: Add Brussels Sprouts and Seasonings
- Add the Brussels sprouts, onion, and bell pepper (if using). Sprinkle in the smoked paprika, garlic powder, onion powder, thyme, salt, and pepper. Stir to coat.
Step 5: Crisp and Cook Through
- Continue cooking for 10–12 minutes, allowing the vegetables to caramelize. Avoid overcrowding the pan and let them sit between stirs to achieve crisp edges.
Step 6: Add Optional Proteins
- If using bacon or sausage, stir it into the hash during the last 5 minutes.
- If adding eggs, make small wells in the hash and crack eggs in. Cover the skillet and cook until the eggs reach your desired doneness.
Step 7: Serve
- Remove from heat and garnish with herbs, avocado, or hot sauce. Serve immediately.