Sweet Potato Brussels Sprout Breakfast Hash

By
Kaleigh McMordie, MCN, RDN, LD
Kaleigh McMordie, MCN, RDN, LD, is an intuitive eating registered dietitian with a master's in clinical nutrition.
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Kaleigh McMordie, MCN, RDN, LD
Updated on September 20, 2019
Sweet Potato Brussels Sprout Breakfast Hash
Kaleigh McMordie, MCN, RDN
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

  1. Heat oven to 425F. Place a 10-inch cast iron skillet in the oven to preheat.

  2. 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.

  3. Remove skillet from oven and stir in maple syrup and red pepper.

  4. Make 4 small holes for eggs.

  5. 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.

  6. 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.

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