Easy Sweet Potato Brussels Sprout Hash Recipe for a Healthy Breakfast 🍳

I used to think that Brussels sprouts were just those tiny, bitter cabbages that sat lonely on a holiday dinner plate. But then I tried roasting them with sweet potatoes. My whole view changed. This sweet potato Brussels sprout hash recipe is now my favorite way to start a Saturday morning. It is warm, a little bit sweet, and has those crispy edges that make you want to keep snacking right out of the pan.

Sometimes I struggle to find a breakfast that feels heavy enough to keep me full but light enough that I don’t need a nap at 10:00 AM. This hash hits that spot. It’s colorful too! The bright orange and deep green look so good together on a plate. I think you are going to love how the natural sugars in the potato get all caramelized. It’s just a simple, honest meal that tastes like home.

“One tiny secret ingredient turns this from a side dish into a breakfast hero.”

Why You’ll Love This Recipe ❤️

🥗 Ingredients You Will Need

I like to use fresh vegetables for this. Frozen ones can get a bit mushy in a hash. Here is what you need to grab from the store:

👩‍🍳 Step-by-Step Guide to the Perfect Hash

Step 1: Prep your veggies. Start by cutting your sweet potatoes into small cubes. Try to keep them all the same size. If some are big and some are small, the small ones burn before the big ones soften. Cut the ends off the sprouts and slice them in half.

Step 2: Heat the pan. Put your skillet over medium-high heat. Add two tablespoons of oil. Once the oil shimmers, toss in the sweet potatoes. Let them sit for a minute before stirring. You want them to get a little brown crust.

Step 3: Add the sprouts and onions. Push the potatoes to the edges and add the rest of the oil. Throw in the Brussels sprouts and red onions. Sprinkle the salt, pepper, and smoked paprika over everything.

Step 4: The “Low and Slow” finish. Turn the heat down to medium. Cover the pan for about 5 minutes. This helps the sweet potatoes get soft in the middle.

Step 5: Crispy time. Take the lid off. Stir in the minced garlic and thyme. Cook for another 5 to 8 minutes. You want the sprouts to look charred and the potatoes to be tender.

Wait till you see the secret ingredient for extra tip to make the recipe perfect

📝 Recipe Notes

⏱️ Time and Servings

• Prep time: 15 minutes
• Cook time: 25 minutes
• Total time: 40 minutes
• Servings: 4 people

🛠️ Kitchen Tools Needed

• A large cast-iron skillet (or a heavy non-stick pan)
• A sharp chef’s knife
• A sturdy spatula
• A cutting board

🌟 Extra Tips to Make the Recipe Perfect

• Don’t overcrowd the pan: If the pan is too full, the veggies will steam instead of fry. Use two pans if you need to.
• The Sizzle: If you don’t hear a sizzle when the veggies hit the oil, the pan isn’t hot enough yet.
• Cast Iron is King: A cast iron skillet holds heat better than any other pan. It gives you those dark, crispy edges that taste like candy.

💪 Health Benefits of this Hash

This dish isn’t just tasty. It is actually really good for you.

1. High Fiber: Both sprouts and sweet potatoes help your digestion.
2. Vitamin C: Brussels sprouts have a lot of it, which is great for your skin.
3. Beta-Carotene: Sweet potatoes give you Vitamin A for eye health.
4. Anti-Inflammatory: Garlic and onions help keep your body feeling good.

🍽️ Serving Suggestions

You can eat this hash on its own, but it plays well with others too!

• With Eggs: Put a poached or fried egg right on top. The yolk acts like a sauce.
• With Salad: Serve it warm over a bed of fresh arugula with a lemon dressing.
• With Soup: It makes a great side dish for a creamy tomato soup.
• Drink Pairing: A hot cup of black coffee or a spicy ginger tea matches the earthy flavors perfectly.

❄️ Storage and Reheating

Don’t skip the storage trick — it’s at the end of the post

If you have leftovers, put them in an airtight container. They will stay good in the fridge for about 3 to 4 days.

How to reheat: Please avoid the microwave if you can. It makes the sprouts soggy. Instead, put a little oil in a pan and toss the hash for 5 minutes. This brings back the crunch. If you are in a rush, a toaster oven also works great!

🚫 Common Mistakes to Avoid

• Cutting pieces too big: If the potato chunks are huge, they will be raw inside while the outside burns.
• Stirring too much: Let the veggies sit! If you move them every ten seconds, they won’t get brown and crispy.
• Adding garlic too early: Garlic burns fast. Always add it in the last few minutes of cooking.

🤫 The Secret Ingredient: Balsamic Glaze

I think the real magic happens when you add a drizzle of Balsamic Glaze right before serving. The tanginess of the vinegar cuts through the starch of the potato. It makes the whole dish pop. If you don’t have glaze, a tiny squeeze of lemon juice works too. It brightens the whole pan!

❓ FAQs

Can I make this in the oven?

Yes! You can toss everything in oil and spices and roast at 400°F for 25 minutes on a sheet pan.

Can I add meat?

I think crumbled sausage or bacon bits would be amazing in this. Just cook the meat first and use the fat to fry the veggies.

Do I need to peel the sweet potatoes?

You don’t have to! The skin has lots of nutrients. Just make sure to scrub them really well.

Is this recipe vegan?

Yes, as long as you use plant-based oil, it is 100% vegan and gluten-free.

✨ Final Thoughts

Making a sweet potato Brussels sprout hash recipe is such a relaxing way to cook. It doesn’t require fancy skills, just a bit of chopping and a hot pan. I find that the smell of roasting onions and sweet potatoes makes my kitchen feel so cozy. It’s a versatile meal that works for any time of day. I hope you give it a try next time you want something healthy and filling.

📊 Nutrition Breakdown (Per Serving)