Craving a delicious and wholesome start to your day? This Turkey Sausage and Pepper Hash Bowl is a fantastic way to enjoy a hearty, healthy breakfast. It’s packed with flavor and nutrients, making it a perfect addition to your healthy breakfast bowls routine.
Key Ingredients & Substitutions
- Ground Turkey Sausage: Choose lean ground turkey. You can substitute with lean ground chicken.
- Bell Peppers: Any color works beautifully. Mix and match for visual appeal and varied flavor.
- Sweet Potatoes: Essential for that comforting hash texture. Regular potatoes or butternut squash are good alternatives.
- Eggs: Fry them, poach them, or scramble them – your choice!
- Onion: Yellow or white onion adds depth.
Ingredients
Main Ingredients:
- 1 lb lean ground turkey sausage
- 2 medium sweet potatoes, peeled and diced into ½-inch cubes
- 1 large bell pepper (any color), diced
- ½ medium yellow onion, diced
- 2 tablespoons olive oil
- 4 large eggs
Spices:
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon onion powder
- Salt and freshly ground black pepper to taste
Optional Toppings:
- Fresh chopped parsley or cilantro
- Hot sauce
- Avocado slices
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 380-420 (depending on ingredients and portion size)
- Tools Needed: Large skillet, spatula, cutting board, knife.
Step-by-Step Instructions
1. Prepare Your Vegetables
Begin by peeling and dicing your sweet potatoes, bell pepper, and onion. Aim for uniform sizes so they cook evenly. This preparation makes the rest of the cooking process smooth and quick.
2. Cook the Sweet Potatoes
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the diced sweet potatoes and cook for 8-10 minutes, stirring occasionally, until they start to soften and brown slightly. You want them tender but not mushy.
3. Brown the Turkey Sausage
Push the sweet potatoes to one side of the skillet. Add the ground turkey sausage to the other side and break it up with your spatula. Cook until it’s fully browned, about 5-7 minutes.
4. Sauté the Aromatics and Peppers
Drain any excess fat from the skillet if necessary. Add the diced onion and bell pepper to the skillet with the turkey sausage and sweet potatoes. Stir everything together.
5. Season the Hash
Sprinkle the smoked paprika, garlic powder, onion powder, salt, and pepper over the hash. Mix well to ensure all ingredients are coated evenly. Continue to cook for another 5-7 minutes, until the peppers and onions are tender-crisp.
6. Cook the Eggs
While the hash finishes cooking, heat the remaining 1 tablespoon of olive oil in a separate small pan over medium heat. Fry or scramble your eggs to your desired doneness. A perfectly fried egg with a runny yolk adds richness to your healthy breakfast bowls.
7. Assemble Your Hash Bowls
Divide the turkey sausage and pepper hash among four bowls. Top each serving with a freshly cooked egg. Garnish with optional toppings like fresh herbs or avocado slices.
Variation Ideas
- Spicy Kick: Add a pinch of red pepper flakes with the spices, or drizzle with your favorite hot sauce.
- Greens Boost: Stir in a handful of fresh spinach or kale during the last few minutes of cooking the hash.
- Cheese Please: A sprinkle of shredded cheddar or Monterey Jack cheese melts wonderfully over the warm hash.
- Herbaceous: Experiment with different fresh herbs like thyme or sage for varied flavor profiles.
Storage Instructions
You can store leftover Turkey Sausage and Pepper Hash in an airtight container in the refrigerator for up to 3-4 days. For best results, store the eggs separately if possible. Reheat gently in a microwave or on the stovetop until warmed through.
Frequently Asked Questions (FAQ)
- Can I make this ahead of time for meal prep?
Yes, you can prepare the hash portion ahead of time and store it. Cook fresh eggs each morning for the best taste and texture.
- What kind of ground turkey sausage should I use?
Look for lean ground turkey sausage. If you can only find ground turkey, you can season it yourself with fennel seeds, sage, and a little brown sugar for a sausage-like flavor.
- Can I use frozen vegetables?
Yes, you can use frozen diced sweet potatoes or bell peppers. You might need to adjust cooking times slightly.
- Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free.
- How can I make this dish spicier?
Add a diced jalapeño or a pinch of cayenne pepper with the other spices for an extra kick.
- What if I don’t like sweet potatoes?
You can easily substitute sweet potatoes with regular diced potatoes (like Yukon Gold or Russet) or even diced butternut squash.
