Sweet Potato Hash



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A sweet and savory hash recipe made with roasted veggies, sautéed spinach, breakfast sausage and eggs. It’s dairy-free, gluten-free and Whole30 approved.

Breakfast hash on a plate with Brussels, pecans, sausage, and roasted sweet potatoes.

Back in December, Isaac and I escaped to Austin for a little weekend getaway. I’ve been there before a couple times, most recently for my best friend’s bachelorette party, but I was excited to go back with Isaac to explore even more! One of my “must stop” places was Picnik . . . which is basically a healthy food lovers dream. I ordered the Harvest Hash – a delicious combination of veggies, sausage, maple vinaigrette and an egg – and I have basically been dreaming of it ever since, so knew I had to try to recreate it at home!

Breakfast hash on a plate with Brussels, pecans, sausage, and roasted sweet potatoes.

Ingredients in Sweet Potato Breakfast Hash

This hash is so well-rounded with roasted veggies, greens, eggs for protein and a delicious “sauce.” We’ve been eating it for breakfasts, dinners and everything in between.

  • Vegetables – sweet potato, brussels sprouts, onion, garlic, baby spinach
  • Eggs
  • Breakfast sausage – you can use turkey, chicken or veggie sausage. 
  • Pecans
  • Spices and seasonings – paprika, sea salt and pepper, balsamic vinegar, maple syrup, hot sauce.
Breakfast hash on a plate with Brussels, pecans, sausage, and roasted sweet potatoes. Topped with two fried eggs and everything bagel spice.

Is Sweet Potato Hash Healthy?

Yes! This hash is dairy-free, gluten-free, Whole30 approved and loaded with nutrients. 

How To Make the Perfect Hash

I strategically created this hash so each component would have a unique texture. There is nothing worse than making a “hash” and having it end up being a big mushy scramble. And that’s definitely not the case with this one. It has lots of textures going on.

To start, you’ll roast your diced sweet potatoes and brussels sprouts. 25 minutes into roasting, you’ll add the breakfast sausage, if you’re using it.

Breakfast hash on a plate with Brussels, pecans, sausage, and roasted sweet potatoes. Topped with two fried eggs and everything bagel spice.

While your veggies are roasting away, you’re going to prep a few things on the stove top. Start by toasting pecans in a dry saucepan. If you’ve never toasted nuts before, don’t be nervous! Just pay attention to them (they can burn easily), stir occasionally and remove from the heat when they smell toasty (official term) and are golden brown in color.

In that same skillet over medium high heat, add your oil and sauté the onion and garlic. After your onion is translucent (aka cooked through), add the spinach, balsamic vinegar, and maple syrup and heat until spinach is wilted.

When all of your veggies are ready, you’ll toss everything together and then cover to keep warm while you fry up your eggs. Taste and season with salt and pepper as needed. And voila – you have a delicious, filling hash.

Breakfast hash on a plate with Brussels, pecans, sausage, and roasted sweet potatoes. Toped with two fried eggs, everything bagel spice, and hot sauce.

Here Are More Healthy Breakfast Recipes to Try

5 from 2 votes

Sweet Potato Hash

A sweet and savory hash recipe made with roasted veggies, sautéed spinach, breakfast sausage and eggs. Paleo, gluten-free and Whole30 approved. 
Prep Time: 10 minutes
Cook Time: 40 minutes
Servings: 3


  • 1 medium sweet potato, chopped into bite-size pieces
  • 1 lb brussels sprouts, quartered
  • 3 frozen links of turkey, chicken or veggie breakfast sausage (optional)
  • 1 1/2 Tablespoons + 2 teaspoons avocado oil or olive oil
  • 1/4 teaspoon paprika
  • 1/2 teaspoon sea salt + more to taste
  • 1/4 teaspoon ground pepper + more to taste
  • 1 yellow onion, chopped
  • 1 clove garlic
  • 2 cups baby spinach
  • 1 Tablespoon balsamic vinegar
  • 1/2 Tablespoon maple syrup, optional
  • 1/3 cup pecans, roughly chopped
  • 3 cooked eggs, fried or poached
  • hot sauce, for serving
  • fresh thyme, for serving


  • Preheat oven to 425°F.
  • Toss chopped sweet potatoes and brussels sprouts in 1 1/2 Tablespoons of oil, with 1/2 teaspoon salt, 1/4 teaspoon paprika and 1/4 teaspoon pepper.
  • Spread veggies onto a large baking sheet and roast for 30-40 minutes. Around the 25 minute mark, remove pan from oven, toss veggies and add frozen sausage links (if using) to the sheet pan. Continue roasting until sweet potatoes and sprouts are fork tender and sausage is warm throughout.
  • Meanwhile, toast pecans in a large, dry skillet for 1 to 2 minutes or until they’re golden brown. Watch closely because they can burn quickly. Remove from heat, let cool and then roughly chop.
  • Using the same large skillet, add 2 teaspoons oil over medium-high heat. Once oil is hot, add onions and garlic. Toss to combine and season with a little sea salt and pepper. Cook until onions are translucent and fragrant, about 5-6 minutes. Add baby spinach, balsamic vinegar and maple syrup and toss to combine. Cook for 1-2 minutes or until spinach has wilted. Remove from heat and cover to keep warm until the veggies are done roasting.
  • Once sweet potatoes, brussels sprouts and sausage are done roasting, transfer them to the skillet with the onion and spinach mixture, add the pecans and toss everything to combine, using your spatula to break the sausage links into smaller pieces. Cover to keep warm while you cook your eggs to serve over the hash. You can pan-fry or poach the eggs, whichever you prefer.
  • To serve, place sweet potato hash mixture onto a plate and top with 2 cooked eggs. Garnish with fresh thyme (if using) and top with hot sauce, if desired.


  • To save time, you can prep the roasted veggies and the onion and spinach mixture 1-2 days in advance. Reheat on the stovetop while preparing your eggs when you’re ready to serve.


Serving: 1/3 of hash with 1 egg | Calories: 417kcal | Carbohydrates: 36g | Protein: 18g | Fat: 25g | Saturated Fat: 4g | Fiber: 10g | Sugar: 13g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Breakfast
Cuisine: American
Keyword: sweet potato hash
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


  1. 5 stars
    I made this for supper tonight and it was really easy to get together and so delicious! I added some avocado on top as well just because I had a nice ripe one, plus some feta cheese. I will definitely be making this again 🙂

    1. Yay!! So glad you enjoyed this recipe, Marliese! Thanks for coming back to leave a comment and star rating. I so appreciate it! <3