This quick sweet potato Brussels sprout hash is a wholesome, colorful skillet meal packed with flavor and nutrition. Tender sweet potatoes, caramelized Brussels sprouts, and warm spices come together in a single pan to create a satisfying dish perfect for breakfast, brunch, or dinner. The recipe is simple to prepare, highly customizable, and ideal for busy days when you want a healthy homemade meal without complicated steps.
Why You’ll Love This Recipe
This dish combines hearty vegetables with bold seasoning, creating a comforting meal that feels both nourishing and satisfying. The natural sweetness of the sweet potatoes pairs beautifully with the slightly nutty flavor of Brussels sprouts, while aromatic spices add depth and warmth.
Another reason to love this recipe is its versatility. You can enjoy it as a vegetable-forward dish or add proteins such as eggs, turkey sausage, chicken sausage, or tofu to make it more filling. It works well for breakfast, lunch, or dinner and can easily be adjusted to suit different dietary preferences.
It is also perfect for meal prep. The hash stores well in the refrigerator, reheats easily, and maintains its flavor and texture, making it a convenient option for weekday meals.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
For the hash:
2 cups sweet potatoes, peeled and diced into ½-inch cubes (about 1 large sweet potato)
2 cups Brussels sprouts, trimmed and cut in half
1 tablespoon olive oil or avocado oil
1 teaspoon smoked paprika
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dried thyme
½ teaspoon salt, plus extra to taste if needed
¼ teaspoon black pepper
½ cup diced onion
½ cup diced bell pepper
Optional add-ins:
½ pound turkey sausage or chicken sausage, cooked and sliced
1 cup firm tofu cubes
2 to 4 eggs
Optional toppings:
2 tablespoons chopped fresh parsley or chives
1 avocado, sliced
Hot sauce to taste
Directions
Step 1: Prepare the vegetables
Peel and dice the sweet potato into small cubes about ½ inch in size so they cook evenly. Trim the Brussels sprouts and cut them in half. Dice the onion and bell pepper.
Step 2: Heat the skillet
Place a large skillet over medium heat and add 1 tablespoon olive oil or avocado oil. Allow the oil to warm for about 30 seconds.
Step 3: Cook the sweet potatoes
Add the diced sweet potatoes to the skillet. Cook for about 8 to 10 minutes, stirring occasionally, until the cubes begin to soften and lightly brown.
Step 4: Add the remaining vegetables and spices
Add the Brussels sprouts, diced onion, and diced bell pepper to the skillet. Sprinkle in 1 teaspoon smoked paprika, 1 teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon dried thyme, ½ teaspoon salt, and ¼ teaspoon black pepper. Stir well so the vegetables are evenly coated with seasoning.
Step 5: Continue cooking until tender and crisp
Cook for another 10 to 12 minutes, stirring occasionally. Let the vegetables sit for short periods without stirring so they develop crisp, caramelized edges.
Step 6: Add optional protein
If using turkey sausage, chicken sausage, or tofu, stir it into the skillet during the last 5 minutes of cooking.
If adding eggs, create small wells in the vegetable mixture and crack 2 to 4 eggs into the spaces. Cover the skillet and cook until the egg whites are set and the yolks reach your preferred doneness.
Step 7: Serve
Remove the skillet from heat. Top with chopped parsley or chives, sliced avocado, and a drizzle of hot sauce if desired. Serve immediately while warm.
Calories: approximately 300 calories per serving without added proteins.
Variations
Spicy version
Add ½ teaspoon chili flakes or a diced jalapeño when cooking the vegetables for a spicy flavor.
Southwest variation
Add ½ cup cooked black beans, ¼ cup corn kernels, and ½ teaspoon ground cumin for a southwestern-style hash.
Mediterranean variation
Add ½ cup halved cherry tomatoes, ¼ cup crumbled feta cheese, and a pinch of dried oregano.
Vegetarian or vegan option
Use tofu cubes or plant-based sausage and skip the eggs.
High-protein version
Serve the hash with two fried eggs per portion or add extra turkey sausage to the skillet.
Storage/Reheating
Refrigeration
Allow the hash to cool completely, then store it in an airtight container in the refrigerator for up to 4 days.
Freezing
Divide the cooled hash into freezer-safe containers or bags and freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.
Reheating on the stovetop
Heat the hash in a skillet over medium heat with a small drizzle of oil for about 5 to 7 minutes until warmed through.
Microwave reheating
Place a portion in a microwave-safe dish and heat in 30 to 45 second intervals, stirring between each interval until heated evenly.
FAQs
Can I roast the vegetables instead of cooking them in a skillet?
Yes. Spread the sweet potatoes and Brussels sprouts on a baking sheet, toss them with the oil and seasonings, and roast at 220°C (425°F) for about 20 to 25 minutes.
Do sweet potatoes need to be peeled?
Peeling is optional. The skin is edible and softens during cooking, but peeling creates a smoother texture.
How do I make the vegetables crispier?
Cook the vegetables in a large skillet without overcrowding and allow them to sit undisturbed for short periods while cooking.
Can I prepare this dish in advance?
Yes. This recipe is excellent for meal prep and can be stored in the refrigerator for several days.
What protein options work best in this recipe?
Eggs, turkey sausage, chicken sausage, or tofu all pair well with the flavors of the hash.
Can I use frozen Brussels sprouts?
Yes, but thaw and dry them well before cooking to avoid excess moisture in the pan.
What skillet works best for this recipe?
A cast iron skillet works especially well because it holds heat evenly and helps create crispy edges.
Can I add more vegetables?
Yes. Mushrooms, zucchini, kale, or spinach are great additions to this dish.
Is this recipe suitable for dinner?
Yes. With added protein, it becomes a filling and balanced dinner meal.
How can I prevent the hash from becoming soggy?
Make sure the skillet is hot before adding the vegetables and avoid overcrowding the pan so the vegetables can brown properly.
Conclusion
Quick sweet potato Brussels sprout hash is a simple, flavorful skillet meal that combines wholesome vegetables with warm spices. With its vibrant colors, satisfying texture, and flexible ingredient options, it’s a recipe that fits easily into any meal of the day. Whether you prepare it fresh for breakfast or cook a batch for meal prep, this dish offers a delicious and nourishing way to enjoy hearty vegetables.
A hearty skillet hash made with tender sweet potatoes, caramelized Brussels sprouts, and warm spices. This colorful vegetable dish is nutritious, customizable, and perfect for breakfast, brunch, or dinner.
Ingredients
2 cups sweet potatoes, peeled and diced into 1/2-inch cubes
2 cups Brussels sprouts, trimmed and cut in half
1 tablespoon olive oil or avocado oil
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dried thyme
1/2 teaspoon salt, plus more to taste
1/4 teaspoon black pepper
1/2 cup diced onion
1/2 cup diced bell pepper
1/2 pound turkey sausage or chicken sausage, cooked and sliced (optional)
1 cup firm tofu cubes (optional)
2 to 4 eggs (optional)
2 tablespoons chopped fresh parsley or chives (optional)
1 avocado, sliced (optional)
Hot sauce to taste (optional)
Instructions
Peel and dice the sweet potato into small 1/2-inch cubes. Trim and halve the Brussels sprouts. Dice the onion and bell pepper.
Heat a large skillet over medium heat and add the olive oil or avocado oil.
Add the diced sweet potatoes and cook for 8 to 10 minutes, stirring occasionally, until they begin to soften and lightly brown.
Add the Brussels sprouts, diced onion, and diced bell pepper to the skillet.
Sprinkle in smoked paprika, garlic powder, onion powder, dried thyme, salt, and black pepper. Stir well to coat the vegetables evenly.
Continue cooking for 10 to 12 minutes, stirring occasionally and allowing the vegetables to sit briefly between stirring so they develop crisp edges.
If using turkey sausage, chicken sausage, or tofu, stir it into the skillet during the last 5 minutes of cooking.
If adding eggs, create small wells in the hash and crack the eggs into them. Cover the skillet and cook until the egg whites are set and yolks reach desired doneness.
Remove from heat and top with chopped parsley or chives, sliced avocado, and hot sauce if desired. Serve warm.
Notes
Cut sweet potatoes into small cubes so they cook evenly.
A cast iron skillet helps create crisp caramelized edges.
Avoid overcrowding the pan to prevent the vegetables from steaming.
You can roast the vegetables instead at 425°F (220°C) for 20 to 25 minutes.
This dish is excellent for meal prep and reheats well.
