Recipes Health Conditions Diabetes Sweet Potato Brussels Sprout Breakfast Hash By Kaleigh McMordie, MCN, RDN, LD facebook twitter linkedin Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition. Learn about our editorial process Kaleigh McMordie, MCN, RDN, LD Updated on September 20, 2019 Print Kaleigh McMordie, MCN, RDN (24 ratings) Total Time: 50 min Prep Time: 10 min Cook Time: 40 min Servings: 4 (1 cup each) Nutrition Highlights (per serving) 162 calories 8g fat 14g carbs 8g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 (1 cup each) Amount per serving Calories 162 % Daily Value* Total Fat 8g 10% Saturated Fat 2g 10% Cholesterol 186mg 62% Sodium 98mg 4% Total Carbohydrate 14g 5% Dietary Fiber 2g 7% Total Sugars 6g Includes 3g Added Sugars 6% Protein 8g Vitamin D 1mcg 5% Calcium 60mg 5% Iron 2mg 11% Potassium 338mg 7% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Looking for a leisurely weekend breakfast that is better for you than sausage and pancakes? This sweet potato brussels sprout breakfast hash is a delicious, healthy way to start your day. It is loaded with vegetables so you get a filling dose of fiber first thing in the morning, and it only contains eight ingredients. Just roast some veggies in the oven, crack a few eggs, and you've got a nutritious, rave-worthy breakfast or brunch. Ingredients 1 small sweet potato, diced 1/2 medium onion, diced 1 1/2 cups brussels sprouts, halved 1 tablespoon avocado oil 1/2 teaspoon freshly ground black pepper 1 tablespoon pure maple syrup 1/4 tsp crushed red pepper flakes 4 large eggs Preparation Heat oven to 425F. Place a 10-inch cast iron skillet in the oven to preheat. Once skillet is heated, add oil and swirl around the pan to coat. Add sweet potato, onion, brussels sprouts and black pepper. Stir to coat with oil. Bake 25-30 minutes, stirring every 10 minutes or so. Remove skillet from oven and stir in maple syrup and red pepper. Make 4 small holes for eggs. Carefully crack one egg into each hole. Place skillet back in the oven and cook for an additional 5-10 minutes, depending on how well done you like the center of your eggs. Remove from oven and serve immediately. Ingredient Variations and Substitutions Add any other vegetables you like, such as red bell pepper or mushrooms. You can use regular potatoes or butternut squash in place of sweet potatoes. Experiment with your favorite spices to tailor this hash recipe to your personal preferences. Cooking and Serving Tips If your skillet sticks, spray the bottom with non-stick spray before you crack eggs into holes. If you don't have an oven-safe skillet, you can make this breakfast hash on a baking sheet lined with parchment or a silicone baking mat. Serve hash with a side of whole grain toast and fruit for a complete meal. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit