This turkey sausage and sweet potato hash recipe offers a delicious and healthy way to kickstart your day with plenty of protein. It’s an easy-to-make dish perfect for busy mornings or a satisfying weekend brunch.
Key Ingredients & Substitutions:
- Sweet Potatoes: You can use regular potatoes for a different flavor profile.
- Ground Turkey Sausage: Chicken sausage or lean ground turkey are excellent protein substitutes.
- Onion & Bell Pepper: Feel free to use any color bell pepper you prefer, or add other vegetables like zucchini or mushrooms.
- Eggs: Optional, but they add extra protein and creaminess.
Ingredients:
- 1 tablespoon olive oil
- 1 pound ground turkey sausage
- 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes
- 1 small yellow onion, chopped
- 1 bell pepper (any color), chopped
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- 2 large eggs (optional)
- Fresh parsley, chopped (for garnish, optional)
How Much Time Will You Need?
- Total Time: 35-40 minutes
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Servings: 4
- Tools Needed: Large skillet, chopping board, knife.
Step-by-Step Instructions:
1. Prepare the Sweet Potatoes
Heat 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. You want them to get a little color.
2. Cook the Turkey Sausage
Push the sweet potatoes to one side of the skillet. Add the ground turkey sausage to the other side, breaking it up with a spoon. Cook until it’s browned and cooked through, about 5-7 minutes.
3. Sauté the Vegetables
Stir the cooked turkey sausage with the sweet potatoes. Add the chopped onion and bell pepper to the skillet. Cook for another 5-7 minutes, until the vegetables are tender-crisp.
4. Season the Hash
Sprinkle in the garlic powder, smoked paprika, salt, and black pepper. Stir everything together well to combine the flavors. Ensure all ingredients are evenly coated.
5. Add Optional Eggs
If you’re adding eggs, create two small wells in the hash. Crack an egg into each well. Cover the skillet and cook for 3-5 minutes, or until the egg whites are set and the yolks are to your liking.
6. Serve Your Healthy Breakfast
Divide the hash among four plates. Garnish with fresh parsley if desired. Enjoy your delicious and protein-packed healthy breakfast!
Variation Ideas:
- Add a pinch of cayenne pepper for a spicy kick.
- Stir in a handful of spinach at the end for extra greens.
- Top with a dollop of Greek yogurt or avocado for added creaminess.
Storage Instructions:
Store any leftover turkey sausage and sweet potato hash in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a skillet over medium heat or in the microwave until warmed through.
Frequently Asked Questions (FAQ):
Can I make this hash ahead of time?
Yes, you can cook the hash (without the eggs) and store it. Reheat and then add fresh eggs if desired.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free.
What kind of turkey sausage should I use?
Use ground turkey sausage, either mild or spicy, depending on your preference.
Can I use frozen sweet potatoes?
Yes, you can use frozen diced sweet potatoes. They may require slightly less cooking time to soften.
How can I increase the protein content?
Adding extra eggs, a side of Greek yogurt, or more turkey sausage will boost the protein.
Is this good for meal prepping?
Absolutely! This hash reheats well and makes for an excellent healthy breakfast protein idea for meal prep.
