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A sweet and savory hash recipe made with roasted vegetables, sauteed spinach, breakfast sausages, and eggs. Paleo, gluten free and Whole30 approved.
In December Isaac and I escaped to Austin for a little weekend getaway. I've been there before a few times, most recently for my best friend's bachelorette party, but I was excited to be back with Isaac to explore further! One of my “must stop” places was Picnik. . . which is basically a healthy dream for food lovers. I ordered the Harvest Hash, a delicious combination of vegetables, sausages, maple vinaigrette, and an egg, and I've basically been dreaming about it ever since, so I knew I had to try recreating it at home!
Sweet potato breakfast ingredients
This hash is so complete with roasted vegetables, greens, eggs for protein and a delicious "sauce." We have been eating it for breakfast, dinner and everything else.
- Vegetables – sweet potato, Brussels sprouts, onion, garlic, baby spinach
- Breakfast sausage – You can use turkey, chicken or vegetable sausages.
- pecan nuts
- Spices and condiments – peppers, sea salt and pepper, balsamic vinegar, maple syrup, hot sauce.
Is this hash healthy?
Yes! This hash is approved by paleo and Whole30. If you've been following me for a while, you know I don't follow any of those diets specifically, but I do think they are a great way to incorporate a ton of vegetables and other whole foods into your life. Now I am curious. . . How many of you are doing Whole30 or following a Paleo lifestyle?
How to make the perfect hash
Strategically create this hash so that each component has a unique texture. There is nothing worse than doing a hash and that ends up being a big stir. And that's definitely not the case with this one. It has many textures in progress.
To start, you will grill your diced sweet potatoes and Brussels sprouts. After 25 minutes of roasting, you will add the breakfast sausage, if you are using it.
While your vegetables are roasting, you will prepare a few things on the stove. Start by toasting walnuts in a saucepan. If you've never roasted walnuts before, don't be nervous! Just pay attention to them (they can easily burn), stir occasionally and remove from heat when they smell toasted (official term) and are golden brown.
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In that same frying pan over medium high heatAdd your oil and sauté the onion and garlic. After your onion is translucent (also cooked), add the spinach, balsamic vinegar, and maple syrup and heat until the spinach wilts.
When all your vegetables are done, you will throw everything together and then cover to keep warm while you fry the eggs. Taste and season with salt and pepper as needed. And voila, you have a delicious and abundant hash.
Here are more healthy breakfast recipes to try:
- 1 medium sweet potato, chopped into small pieces
- 1 pound Brussels sprouts, quartered
- 3 frozen links of turkey, chicken or vegetable breakfast sausage (optional)
- 1 1/2 tablespoons + 2 teaspoons of avocado oil or olive oil
- 1/4 teaspoon of paprika
- 1/2 teaspoon of sea salt + more to taste
- 1/4 teaspoon ground pepper + more to taste
- 1 yellow onion, chopped
- 1 clove garlic
- 2 cups of tender spinach
- 1 tablespoon of balsamic vinegar
- 1/2 tablespoon of maple syrup (optional)
- 1/3 cup walnuts, chopped
- 3 cooked eggs (fried or poached)
- spicy sauce, to serve
- fresh thyme, to serve
- Preheat oven to 425 ° F.
- Mix the chopped sweet potatoes and Brussels sprouts in 1 1/2 tablespoons of oil, with 1/2 teaspoon of salt, 1/4 teaspoon of paprika and 1/4 teaspoon of pepper.
- Spread the vegetables on a large baking sheet (affiliate link) and roast for 30-40 minutes. Around the 25-minute mark, remove the pan from the oven, mix the vegetables, and add frozen sausage links (if using them) to the pan. Continue roasting until the sweet potatoes and sprouts are tender and the sausage is warm everywhere.
- Meanwhile, toast the walnuts in a large skillet and dry for 1 to 2 minutes or until golden. Take a close look because they can burn fast. Remove from the heat, let cool and then chop approximately.
- Using the same large skillet, add 2 teaspoons of oil over medium-high heat. Once the oil is hot, add the onion and garlic. Mix to combine and season with a little sea salt and pepper. Cook until the onions are translucent and fragrant, about 5-6 minutes. Add baby spinach, balsamic vinegar, and maple syrup and stir to combine. Cook 1-2 minutes or until spinach has wilted. Remove from heat and cover to keep warm until vegetables have roasted.
- Once the sweet potatoes, brussels sprouts, and sausage are roasted, transfer them to the skillet with the onion and spinach mixture, add the pecans, and mix everything together, using your spatula to break the sausage links into smaller pieces . Cover to keep warm while cooking eggs to serve over the hash. You can fry or poach the eggs, whichever you prefer.
- To serve, place sweet potato and sweet potato mixture on plate and top with 2 cooked eggs. Garnish with fresh thyme (if using) and top with hot sauce, if desired.
- To save time, you can prepare roasted vegetables and onion-spinach mix 1-2 days in advance. Reheat on the stove as you prepare the eggs when you're ready to serve.
- Portion size: 1/3 of hashish with 1 egg
- Calories 417
- Sugar: 13g
- Fat: 25g
- Saturated fat: 4g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 18g
Keywords: sweet potato hash