Sweet Potato Breakfast Hash
Sweet, savory, and delicious, this sweet potato breakfast hash is loaded with veggies and packed with protein, fiber, and nutrients. Topped with eggs and baked to perfection, it’s a crowd-pleasing breakfast or brunch that’s ready to eat in about 30 minutes!
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What can I expect?
Most breakfast hashes are made with white potatoes, which our bodies digest very similarly to sugar. However, this sweet potato breakfast hash uses sweet potatoes, which have a lower glycemic index and prevent elevated blood sugar levels to keep your energy stable!
Then, we mix in turkey sausage for high-quality protein to keep you satisfied for hours. We also provide the option to add eggs for even more protein and nutrients.
Quick and easy to make, all you have to do is chop the ingredients, season, and roast until the vegetables are tender. Then, crack the eggs on top, and pop the dish back in the oven just until the whites are set. Finish with your favorite toppings, and you’ve got a foolproof breakfast or brunch in about half an hour!
With minimal prep time and just a few dishes, this sweet potato breakfast hash is perfect for busy weekdays but is fancy enough to serve when hosting a brunch. Plus, unlike most frozen breakfast options, it’s guaranteed to keep you feeling great until your next meal.
Is Sweet Potato Breakfast Hash healthy?

Let’s take a look at the main ingredients:
- Sweet potatoes
- Turkey sausage
- Onion
- Spinach
- Eggs
Turkey sausage, onion, spinach, and eggs are all nutritious food sources, made with natural ingredients. Use them to add protein, flavor, and nutrients to a variety of recipes.
Sugar is what makes food unhealthy.
Most breakfast hash recipes are made with white potatoes (refined grains), which digest very similarly to sugar.
In a single serving, you’re already up to 56g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)
Swap the white potatoes for sweet potatoes, which have a lower glycemic index, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy.
Enjoy this sweet potato breakfast hash knowing it supports your well-being. Learn more about eating less sugar here.
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Sweet Potato Breakfast Hash Tips

1. Can I use uncooked sausage?
Yes! Just chop it into small pieces, and mix it in with the sweet potatoes and onions before roasting.
2. Can I make this recipe vegan?
Absolutely! Use plant-based sausage or omit the sausage entirely, and skip the eggs or use a plant-based egg substitute.
3. Can I freeze leftovers?
Yes! Freeze the cooked hash in an airtight container for up to 3 months. Reheat in the oven or a skillet for best results.
4. Can I use a different vegetable instead of spinach?
Kale or Swiss chard work well, or you can skip the greens altogether if preferred.
5. Can I use frozen sweet potatoes?
Yes, you can use frozen sweet potatoes, but make sure to thaw and drain any excess moisture before roasting.
6. Can I add other vegetables?
Absolutely! Feel free to add bell peppers, zucchini, or mushrooms for extra flavor and nutrition.
7. How can I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
8. What should I serve with this sweet potato breakfast hash?
You can easily enjoy this recipe on its own as a filling meal. Or, pair it with a side of fresh fruit, cottage cheese waffles, or blueberry muffins.
Sweet Potato Breakfast Hash
Print Recipe
Equipment
- Large Baking Sheet
- Large Mixing Bowl
Ingredients
- 2 Medium Sweet Potatoes peeled and diced into small cubes (about 3 cups)
- 2 Tbsp Olive Oil
- 1/2 lb Pre-Cooked Turkey Breakfast Sausage chop or crumbled
- 1 Small Yellow Onion finely chopped
- 2 cups Fresh Spinach roughly chopped
- 1/2 tsp Paprika
- 1/4 tsp Ground Cumin
- 1/4 tsp Crushed Red Pepper Flakes optional
- Salt & Pepper to taste
- ½ Tbsp Sugar Free Maple Syrup optional
- 4 Large Eggs optional, for serving
Instructions
- Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it.
- In a large mixing bowl, combine the diced sweet potatoes, olive oil, onion, paprika, cumin, crushed red pepper flakes (if using), and a pinch of salt and pepper. Toss until evenly coated. Spread the sweet potatoes out in a single layer on the baking sheet. Sprinkle in sausage.
- Roast in the oven for 25 minutes, stirring halfway through, until the sweet potatoes are tender and the sausage is browned and fully cooked.
- Remove the baking sheet from the oven and the spinach over the roasted mixture. Toss gently to combine. (If not using eggs, cook an additional 5 minutes,) If you want to add eggs, create small wells in the hash after adding the spinach. Crack eggs into the wells and return to the oven for 6–8 minutes, or until the egg whites are set but the yolks are still runny.
- Serve the roasted hash hot, garnished with fresh parsley, if desired.
Notes
See Tips above recipe card for FAQ and substitutions.
DID YOU MAKE THIS RECIPE?
Please let us know how it turned out! Leave a comment and rating below! Recipe from Neutral Eating: https://neutraleating.com/sweet-potato-breakfast-hash
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