Looking for a fast, flavorful, and nutrient packed dish? This Quick Sweet Potato Brussel Sprout Hash is exactly that. Crispy sweet potatoes meet tender, caramelized Brussels sprouts, all tossed in simple seasonings for a warm, hearty meal. It’s perfect for breakfast, brunch, or a light dinner, and it comes together in under 30 minutes. Naturally gluten free, full of fiber, and loaded with vitamins, this hash is as healthy as it is comforting.
Whether you’re meal prepping for the week, looking for a quick side, or craving a veggie forward breakfast, this hash is a winner. And the best part? It’s versatile. Add eggs, bacon, or cheese to make it even more satisfying, or serve it on its own for a lighter option.
If you enjoy easy, wholesome dishes, you might also love One Pan Sweet Potato and Kale Skillet or Sheet Pan Garlic Herb Veggie Roast, which use similar simple ingredients for bold flavors.
BRUSSELS SPROUTS SWEET POTATOES HASH
What Is Quick Sweet Potato Brussel Sprout Hash?
A hash is a dish where ingredients usually vegetables, potatoes, and sometimes meat are diced and cooked together until caramelized and tender. In this recipe, sweet potatoes provide natural sweetness and a soft, creamy texture, while Brussels sprouts add a slight crunch and earthy depth. The combination is tossed with olive oil, garlic, smoked paprika, salt, and pepper, then pan fried until golden brown.
Unlike traditional breakfast hashes that often rely heavily on starchy potatoes or processed meats, this version is lighter, healthier, and packed with nutrients, making it suitable for any meal of the day. Sweet potatoes are rich in vitamin A, fiber, and antioxidants, while Brussels sprouts provide vitamin C, vitamin K, and folate.
This dish is naturally flexible. It can be made vegan, vegetarian, or protein packed depending on your preferences. Serve it with fried eggs for breakfast, top with feta or goat cheese for brunch, or add chicken, turkey sausage, or smoked salmon for a hearty dinner.
Ingredients You’ll Need
Main Ingredients:
- 2 medium sweet potatoes, peeled and diced into ½-inch cubes
- 12 oz Brussels sprouts, trimmed and halved
- 2 tbsp olive oil
- 1 tsp garlic powder (or 2 garlic cloves, minced)
- ½ tsp smoked paprika (optional, for a smoky flavor)
- Salt and black pepper to taste
Optional Add Ins:
- ½ small red onion, diced
- ¼ cup crumbled feta or goat cheese
- 2–3 cooked bacon slices, chopped
- Fresh herbs like parsley, thyme, or chives for garnish
- Red pepper flakes for a mild kick
Kitchen Tools:
- Large skillet or cast iron pan
- Spatula or wooden spoon
- Cutting board and sharp knife
- Bowl for mixing
Quick Ingredient Notes:
- For extra crispiness, make sure the sweet potatoes are cut into evenly sized cubes.
- Use fresh Brussels sprouts for the best flavor; frozen ones work but should be thawed and patted dry.
- Olive oil is ideal for cooking, but avocado oil or coconut oil works too.
How to Make Quick Sweet Potato Brussel Sprout Hash
This hash is quick to prepare and easy to customize. Follow these detailed steps for the best results:
1. Prep the Vegetables
Start by peeling and dicing the sweet potatoes into uniform ½-inch cubes. Trim the ends of the Brussels sprouts and slice them in half. If using red onion, bacon, or garlic, prepare those as well.
2. Heat the Pan
Place a large skillet or cast-iron pan over medium heat. Add olive oil and allow it to warm for 1–2 minutes. This ensures even cooking and helps the vegetables caramelize without sticking.
3. Cook the Sweet Potatoes
Add the diced sweet potatoes to the pan and sauté for 8–10 minutes, stirring occasionally. The cubes should start to soften and develop a golden-brown crust. If they stick slightly, scrape the pan gently with a spatula.
4. Add Brussels Sprouts
Place the Brussels sprouts cut-side down in the pan. Cook for 8–10 minutes, stirring occasionally, until they are tender and slightly caramelized. The combination of the soft sweet potatoes and crisp Brussels sprouts creates a perfect texture contrast.
5. Season and Mix
Sprinkle garlic, smoked paprika, salt, and black pepper over the vegetables. If you’re adding red onion or bacon, stir them in now and cook for another 2–3 minutes. Taste and adjust seasoning as needed.
6. Optional Toppings
Once cooked, remove from heat and top with crumbled feta or goat cheese for creamy richness. Sprinkle with fresh herbs like parsley or chives to add color and freshness. Red pepper flakes can be added for a gentle heat boost.
7. Serve Warm
Serve the hash immediately, either on its own, with fried or poached eggs, or as a side to grilled chicken, salmon, or tofu.
Recipe Tips and Variations
- Add Protein:
- Top with fried eggs, poached eggs, or scrambled eggs for breakfast.
- Add cooked chicken, turkey sausage, or smoked salmon to make it a full meal.
- Spice It Up:
- Red pepper flakes, hot sauce, or smoked paprika add warmth and depth.
- Vegetable Variations:
- Mushrooms, bell peppers, or zucchini can be added for extra texture and flavor.
- Make Ahead:
- Dice sweet potatoes and Brussels sprouts in advance and store in the fridge. Cook fresh just before serving.
- Oven Option:
- Spread vegetables on a baking sheet and roast at 400°F (200°C) for 20–25 minutes, flipping halfway through, for a hands-off approach.
- Cheesy Twist:
- Add shredded cheddar or mozzarella over the top just before serving for extra indulgence.
Serving and Storage Tips
Serving Ideas:
- Serve as a hearty breakfast with fried, poached, or scrambled eggs.
- Pair with avocado slices, hot sauce, or a dollop of Greek yogurt.
- Use as a side dish for grilled chicken, salmon, or tofu.
- Turn it into a grain bowl with quinoa, farro, or brown rice.
Storage:
- Refrigerate leftovers in an airtight container for up to 3 days.
- Reheat in a skillet over medium heat to retain crispiness.
- Avoid microwaving to keep the texture crunchy.
Freezing Tip:
- Allow hash to cool completely, then freeze in a freezer safe container for up to 2 months.
- Reheat in a skillet over medium heat until warmed through.
Nutritional Notes (Per Serving, approx.)
- Calories: 200–250
- Protein: 3–5g
- Carbs: 28–32g
- Fat: 8–10g
- Fiber: 5–6g
This hash is high in fiber, antioxidants, and vitamins while keeping calories moderate. It’s naturally gluten-free, vegetarian, and can easily be vegan.
Troubleshooting Tips
- Sweet Potatoes Not Tender: Cut smaller cubes or cover the pan for 2–3 minutes to steam slightly.
- Brussels Sprouts Bitter: Trim ends well and remove any damaged outer leaves.
- Hash Sticking to Pan: Use enough oil and stir occasionally. A cast-iron skillet works best.
- Vegetables Unevenly Cooked: Ensure uniform dice for all vegetables to promote even cooking.
Why You’ll Love This Recipe
- Quick and Easy: Ready in under 30 minutes.
- Healthy and Nutritious: High in fiber, vitamins, and antioxidants.
- Versatile: Works for breakfast, brunch, or dinner.
- Customizable: Add protein, cheese, or extra veggies as desired.
- Family-Friendly: Mild flavors with optional spice for adults.
This hash is simple to make but feels like a special dish, perfect for busy mornings or weeknight dinners.
Recipe FAQ,s
1. Can I make this hash ahead of time?
Yes! Dice vegetables in advance and store in the fridge. Cook fresh just before serving for the best flavor and texture.
2. Can I use frozen sweet potatoes or Brussels sprouts?
Yes, but thaw and pat dry to prevent excess moisture. Adjust cooking time slightly.
3. Can this hash be made vegan?
Absolutely. Simply skip bacon and cheese or use plant-based alternatives.
4. Can I roast instead of skillet-fry?
Yes, spread on a baking sheet and roast at 400°F (200°C) for 20–25 minutes, flipping halfway through.
5. What can I serve this with?
Eggs, avocado, toast, grilled meats, or grain bowls all pair wonderfully.
6. How can I make it crispier?
Cook in a cast-iron skillet with enough oil, and don’t overcrowd the pan. Let the vegetables sear before stirring.
7. Can I add other spices?
Yes! Curry powder, cumin, or chili powder can add a unique twist.
Conclusion
Quick Sweet Potato Brussel Sprout Hash is a colorful, flavorful, and wholesome dish that comes together in under 30 minutes. With tender sweet potatoes, caramelized Brussels sprouts, and flexible add ins, it’s satisfying, nutritious, and easy to customize. Serve it for breakfast with eggs, as a side for dinner, or as a main course with grains and protein.
Whether you’re cooking for yourself, your family, or hosting brunch, this hash is a crowd pleaser that’s as healthy as it is delicious. Try it today and enjoy a warm, comforting, and versatile meal that’s simple, quick, and full of flavor.
Quick Sweet Potato Brussel Sprout Hash
Ingredients
Main Ingredients:
- 2 medium sweet potatoes peeled and diced into ½-inch cubes
- 12 oz Brussels sprouts trimmed and halved
- 2 tbsp olive oil
- 1 tsp garlic powder or 2 garlic cloves, minced
- ½ tsp smoked paprika optional, for a smoky flavor
- Salt and black pepper to taste
Optional Add Ins:
- ½ small red onion diced
- ¼ cup crumbled feta or goat cheese
- 2 –3 cooked bacon slices chopped
- Fresh herbs like parsley thyme, or chives for garnish
- Red pepper flakes for a mild kick
Quick Ingredient Notes:
- For extra crispiness make sure the sweet potatoes are cut into evenly sized cubes.
- Use fresh Brussels sprouts for the best flavor; frozen ones work but should be thawed and patted dry.
- Olive oil is ideal for cooking but avocado oil or coconut oil works too.
Instructions
1. Prep the Vegetables
- Start by peeling and dicing the sweet potatoes into uniform ½-inch cubes. Trim the ends of the Brussels sprouts and slice them in half. If using red onion, bacon, or garlic, prepare those as well.
2. Heat the Pan
- Place a large skillet or cast-iron pan over medium heat. Add olive oil and allow it to warm for 1–2 minutes. This ensures even cooking and helps the vegetables caramelize without sticking.
3. Cook the Sweet Potatoes
- Add the diced sweet potatoes to the pan and sauté for 8–10 minutes, stirring occasionally. The cubes should start to soften and develop a golden-brown crust. If they stick slightly, scrape the pan gently with a spatula.
4. Add Brussels Sprouts
- Place the Brussels sprouts cut-side down in the pan. Cook for 8–10 minutes, stirring occasionally, until they are tender and slightly caramelized. The combination of the soft sweet potatoes and crisp Brussels sprouts creates a perfect texture contrast.
5. Season and Mix
- Sprinkle garlic, smoked paprika, salt, and black pepper over the vegetables. If you’re adding red onion or bacon, stir them in now and cook for another 2–3 minutes. Taste and adjust seasoning as needed.
6. Optional Toppings
- Once cooked, remove from heat and top with crumbled feta or goat cheese for creamy richness. Sprinkle with fresh herbs like parsley or chives to add color and freshness. Red pepper flakes can be added for a gentle heat boost.
7. Serve Warm
- Serve the hash immediately, either on its own, with fried or poached eggs, or as a side to grilled chicken, salmon, or tofu.
Video
Notes
📝 Notes
- Use fresh sweet potatoes for best flavor
- Sprouts can be halved or quartered depending on size
- Swap olive oil with avocado oil for a neutral flavor
- Add smoked paprika or chili flakes for extra kick
- Cook on medium heat to avoid burning while keeping veggies tender
- Leftovers store well in an airtight container in the fridge for 3 days
- Reheat in a skillet for crispiness instead of microwave
- Top with a fried or poached egg for added protein
