4.9 from 54 votes
Breakfast Hash with Brussels Sprouts and Sweet Potatoes
Cozy breakfast hash made with just 10 simple ingredients. Crispy Brussels sprouts, sweet potatoes, onions, and garlic marry perfectly with a runny egg. Options for vegans and vegetarians included!
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4 (Servings)
Calories: 206 kcal
Course:
Breakfast
Cuisine:
gluten-free
Ingredients
SWEET POTATO & BRUSSELS
- 1 medium-large sweet potato, chopped into bite-size pieces (skin on)
- 3 cups Brussels sprouts (quartered if large, halved if small)
- 1 Tbsp avocado oil (or other neutral oil // or sub water if avoiding oil)
- 1 healthy pinch each sea salt and black pepper
THE REST
- 2 tsp avocado oil (or other neutral oil // or sub water if avoiding oil)
- 1/2 medium yellow, white, or red onion, finely chopped
- 3 cloves garlic, minced
- 3/4 cup finely diced Fuji or Jonagold apple (peeling optional // seeds + stem removed)
- 1 Tbsp fresh minced sage (or sub dried)
- 2 Tbsp dried currants (optional)
- 1 cup spicy chicken or pork sausage (optional // buy local and organic meat whenever possible // or sub Vegan Sausage)
- 2 heaping cups fresh spinach
- 4 large eggs (farm fresh or organic, free range / pasture raised whenever possible // see notes for vegan options*)
FOR SERVING optional
- fresh parsley
- hot sauce (or sub store-bought)
Instructions
- Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper.
- Add sweet potato and Brussels sprouts to the baking sheet. Drizzle with oil, season with salt and pepper, and toss to coat. Bake for 22-28 minutes or until tender and golden brown. Toss at the halfway point to ensure even cooking.
- In the meantime, heat a large skillet over medium heat. Once hot, add oil and onion. Sauté for 1 minute, then add garlic, apple, sage, and currants (optional). Sauté for 3 minutes — or until slightly golden brown and fragrant — stirring occasionally.
- Add sausage or veggie sausage of choice (optional) and sauté until golden brown and cooked through — about 5-8 minutes. Stir frequently and use a spoon to break the sausage into small, bite-size pieces.
- Once sausage is cooked, add spinach, cover, and cook for a few minutes until wilted. Stir in roasted Brussels sprouts and sweet potato. Turn off heat and set aside until serving.
- In the meantime, heat a separate skillet over medium heat. Once hot, add a little oil (only if needed) and desired number of eggs. We recommend one per person (see notes for vegan options).
- To cook egg: Crack egg in pan, cook for 3 minutes uncovered, then cover with a lid in the last 1-2 minutes to help the whites cook while keeping the yolks soft. Alternatively, scramble or cook to desired doneness.
- Enjoy hash as is, or garnish with fresh herbs and hot sauce (optional). Store cooled leftovers covered in the refrigerator for 3-4 days or in the freezer up to 1 month. Reheat on the stovetop or in the microwave until hot (eggs are best when cooked to order).
Cup of Yum
Notes
- *If vegan, use vegan sausage and sub a Vegan Scrambled Egg, Tofu Scramble, or Chickpea Scramble for the eggs. Or omit egg entirely. *Nutrition information is a rough estimate calculated with a medium sweet potato and without optional ingredients.
Nutrition Information
Serving
1servings
Calories
206
(10%)
Carbohydrates
19.3g
(6%)
Protein
9.7g
(19%)
Fat
11g
(17%)
Saturated Fat
2.2g
(11%)
Polyunsaturated Fat
1.92g
Monounsaturated Fat
6.03g
Trans Fat
0g
Cholesterol
185mg
(62%)
Sodium
136mg
(6%)
Potassium
591mg
(17%)
Fiber
4.8g
(19%)
Sugar
6.4g
(13%)
Vitamin A
6850IU
(137%)
Vitamin C
89.1mg
(99%)
Calcium
90mg
(9%)
Iron
2.3mg
(13%)
Nutrition Facts
Serving: 4(Servings)
Amount Per Serving
Calories 206
% Daily Value*
| Serving | 1servings | |
| Calories | 206 | 10% |
| Carbohydrates | 19.3g | 6% |
| Protein | 9.7g | 19% |
| Fat | 11g | 17% |
| Saturated Fat | 2.2g | 11% |
| Polyunsaturated Fat | 1.92g | 11% |
| Monounsaturated Fat | 6.03g | 30% |
| Trans Fat | 0g | 0% |
| Cholesterol | 185mg | 62% |
| Sodium | 136mg | 6% |
| Potassium | 591mg | 13% |
| Fiber | 4.8g | 19% |
| Sugar | 6.4g | 13% |
| Vitamin A | 6850IU | 137% |
| Vitamin C | 89.1mg | 99% |
| Calcium | 90mg | 9% |
| Iron | 2.3mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.