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    Home » Recipes

    Sweet Potato and Brussels Sprout Hash

    January 16, 2022 by Stephen & Elise Compston, RD, LDs 4 Comments

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    A little sweet, a little savory, with a zesty kick, this Sweet Potato & Brussels Sprout Hash is a flavor-packed anytime dish.

    Close up shot of Sweet Potato & Brussels Sprout Hash
    This simple hash is a pinch to throw together and is loaded with flavor!

    Hash meals are absolute STAPLES in our kitchen. They can be made in a multitude of ways and always turn out great. Swap in different veggies, potatoes, proteins, and seasonings to create a whole new mix every time! One combo that is frequently repeated in our house is this Sweet Potato & Brussels Sprout Hash. It combines caramelized veggies, tender potatoes, crispy sprouts, oven "fried" eggs, and a kick off BBQ for a unique yet utterly satisfying combination you'll want to make over and over again.

    WHAT YOU'LL NEED

    Shot of diced hash ingredients on a cutting board
    This hash is completely customizable - use your favorites and anything you've got on hand!

    Potatoes
    Any potato variety will do, but our favorite is sweet potatoes, which lend themselves well to this sweet/savory combination.

    Red Onion
    Caramelized red onion will always remain one of my favorite flavors EVER! IDon't have red onion on hand? Shallots as well as yellow or white onion are perfect swaps.

    Bell Peppers
    Pick your peppers! Choose your favorite colors or use whatever you've got on hand. We love red for a colorful pop, but honestly usually pull whatever we've got pre-diced and frozen on hand.

    Brussels Sprouts
    For convenience sake, we love frozen petite sprouts. A quick partial defrost in the microwave and they are ready to go! Fresh Brussels sprouts are great too. If you're not into sprouts, swap with any favorite veggie. Broccoli, cauliflower, eggplant, and asparagus are all delicious alternatives.

    Eggs
    Where eggs go, we follow. What's that old saying? "When in doubt, throw an egg on it". Well, maybe that's not an official saying but we're here for it. Other tasty proteins include crumbled bacon, ground sausage, and shredded rotisserie chicken.

    Seasoning
    Our tried and true dry seasoning is McCormick's Grill Mates BBQ seasoning. It's sweet, perfectly smoky, and adds a pop to any dish. Feel free to get creative and use your favorite seasonings!

    Close-up shot of Sweet Potato & Brussels Sprout Hash
    Simple ingredients come together to make one unforgettable meal!

    HOW TO MAKE

    This hash is a simple one-pot meal. To avoid overfilling skillet and achieve even caramelization of all vegetables, we recommend sautéing in batches.

    Step 1
    We cook our Brussels sprouts first, until golden and crisp. Once cooked, remove them from the pan.

    Step 2
    Add the onion and peppers. This is where the flavor really builds. Cook together until onions begin to turn translucent and peppers begin to soften.

    Step 3
    As the onion and peppers continue to cook, add the sweet potatoes. Continue cooking until the potatoes are tender enough to pierce with a fork. At this point, add the Brussels sprouts back in.

    4 way shot of hash ingredients being cooked in a skillet
    Cooking the vegetables in layers builds incredible flavor throughout the whole dish.

    Step 4
    It's time to add our eggs! You can crack eggs into a small dish and transfer them to the skillet, or if you feel confident, you can crack them directly onto the skillet.

    Step 5
    Finally, it's time to bake! Cook eggs to desired doneness. Then enjoy!

    Side-by-side shot of skillet before and after baking
    Eggs can be cooked to desired doneness - from over easy to fulled "boiled"

    This hash makes a perfect hearty breakfast, easy weekday meal, or addition to any brunch spread!

    Shot of a serving of hash on a plate with a skillet in the background
    This simple skillet makes a perfect anytime meal!
    Close-up shot of Sweet Potato & Brussels Sprout Hash
    Print Recipe
    4.70 from 10 votes

    Sweet Potato & Brussels Sprout Hash

    Sweet Potato & Brussels Sprout Hash is a flavor-packed anytime dish.
    Prep Time10 mins
    Cook Time35 mins
    Total Time45 mins
    Course: Breakfast, Main Course
    Cuisine: American
    Servings: 2 servings
    Calories: 437kcal

    Ingredients

    • 2 tablespoon olive oil
    • ½ red onion
    • 2 bell peppers, any color
    • 1 ½ cups Brussels sprouts fresh or frozen
    • 2 medium sweet potatoes
    • 4-6 eggs
    • ¼ tsp salt
    • ¼ tsp black pepper
    • 1 ½ teaspoon McCormick Grill Mates BBQ seasoning or favorite dry seasoning

    Instructions

    • Preheat oven to 400°.
    • Heat a cast iron skillet over medium heat. Once warm, add olive oil and Brussels sprouts. Sauté for 3-4 minutes, stirring occasionally, until golden. Remove from pan and set aside.
    • To the pan, add onion, peppers, salt, and pepper and sauté for 3-4 minutes, stirring occasionally until golden and tender. Add sweet potatoes and continue cooking for an additional 8-10 minutes. Potatoes should be beginning to turn golden and be fork-tender. Remove pan from heat and add Brussels sprouts back to the skillet along with ¾ teaspoon bbq seasoning and stir well to combine.
    • Carefully crack eggs on top of skillet mix, evenly spread apart. Sprinkle additional seasoning on top. Place skillet into the oven for 11-15 minutes, based on egg cook preference. Approximate cooks:
      •11-12 minutes will result in an over-easy egg
      •13-14 minutes over-medium
      •15-16 minutes will be fully-cooked

    Nutrition

    Calories: 437kcal
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    Reader Interactions

    Comments

    1. Emma Claire Patton

      August 26, 2022 at 8:41 am

      5 stars
      This looks so good! Making hash's are my favorite and brussels and sweet potatoes are the best so I am definitely giving this one a try.

      Reply
      • Stephen & Elise Compston, RD, LDs

        August 26, 2022 at 8:50 am

        Hi Emma, love to hear that! We hope you enjoy!

        Reply
    2. delaney marwood

      August 25, 2022 at 1:03 pm

      5 stars
      This looks super amazing, I am a vegetarian so this is something I definitely will try when I go back home! Thanks!

      Reply
      • Stephen & Elise Compston, RD, LDs

        August 25, 2022 at 1:07 pm

        Thank you so much! Hope you enjoy!

        Reply

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    The Compstons

    We're Stephen and Elise Compston! Husband and wife registered dietitians, recipe revitalizers, and developers of upgraded everyday eats. We create simple, affordable, plant-focused recipes with fun, fresh, and creative spins on classic dishes and tasty new favorites.

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