Sweet Potato with Chicken Sausage Hash

Sweet Potato with Chicken Sausage Hash

Taking breakfast on the go to another level! If you are looking for a meal prep breakfast for the week, look no further. You are going to want to add this sweet potato with chicken sausage hash to your meal plan. If you are counting macros you are going to love how easy this recipe is to adjust to fit your macros!

Prep Time: 5 minutes
Cook or Rest Time: 20 minutes
Total Time: 25 minutes
Course: Breakfast
Cuisine: American
Keyword: Breakfast on the go, Chicken Sausage, hash, Sweet Potato
Servings: 3
Calories: 386kcal
Sweet Potato with Chicken Sausage Hash

Ingredients

  • 6 Large Whole Eggs
  • ½ tbsp Extra Virgin Olive Oil
  • 300 g Sweet Potato, diced, (1 small potato)
  • 15 g Serrano Peppers, diced, (1 pepper)
  • 50 g Yellow Onion, diced, (½ onion)
  • 50 g Orange Bell Pepper, diced, (½ pepper)
  • 75 g Red Bell Pepper, diced, (½ pepper)
  • 3 Links Cajun Chicken Sausage, diced
  • 1 tsp Black Pepper
  • ¼ tsp Paprika
  • 1 tsp Garlic Powder
  • ¼ tsp Salt
  • 1 tbsp Parsley, roughly chopped

Instructions

  • Fill a medium pot with about 4 cups of water. Bring the water to a boil. Once the water is boiling add the 6 eggs to the pot. Make sure that the eggs are covered by the water. Cook for 6 minutes to have a soft boiled egg.
  • While the eggs are cooking dice the potato, peppers, and onions.
  • Once the eggs have cooked for 6 minutes remove them from the water and place in a bowl of ice water to stop the cooking process. While the eggs are cooling cook your veggies.
  • Heat a large saute pan to medium heat, add the oil to the pan with the sweet potatoes. Cook the sweet potatoes in the oil for about 3 minutes, tossing every minute or so. Then add the peppers and onions to the pan with the potatoes.
  • Season the veggies with the pepper, paprika, garlic powder, and salt. Stir the veggies together and cook on medium heat for 8-10 minutes, stirring often. Cook until the potatoes are fork tender and the peppers have softened.
  • Plate, then sprinkle fresh parsley over top.
  • Crack the eggs gently, and peel off the shell. Cut the egg in half when its time to serve. The yolk should be nice and creamy. If meal prepping wait to cut the egg until after you have reheated the recipe.
A weekend breakfast on the go during the week!

Nutrition Facts

Nutrition Facts
Sweet Potato with Chicken Sausage Hash
Amount Per Serving
Calories 386 Calories from Fat 158
% Daily Value*
Fat 17.6g27%
Saturated Fat 4.9g31%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1.7g
Cholesterol 490mg163%
Sodium 964.9mg42%
Potassium 656.5mg19%
Carbohydrates 29.5g10%
Fiber 4.7g20%
Sugar 7.6g8%
Protein 30.6g61%
Vitamin A 782.4IU16%
Vitamin C 102.2mg124%
Calcium 40.7mg4%
Iron 15.5mg86%
* Percent Daily Values are based on a 2000 calorie diet.
Let’s Be Friends! Subscribe & Receive FREE Healthy Recipes Directly to Your Inbox!
    Powered By ConvertKit

    QUESTION:

    • Are you trying to get better at meal planning?
    • Do you find your self eating the same recipes every few weeks?
    • Are you having trouble finding recipes for meal prep?
    • Or are you counting macros?

    If you are bored of eating the same recipes every week and answered yes to any of these question, then you are going to want to check out my notes below. Tips on how you can incorporate this sweet potato with chicken sausage hash into your meal plan and meal prep. If you are counting macros I have also included notes on how you can easily adjust the protein, carbs, and fats to meet your macro requirements.

    NOTES FOR MEAL PLANNING:

    Meal planning doesn’t have to be hard or take a lot of time. In fact, meal planning can be fun when you are provided with easy new recipes each week. Meal Planning can also help save money, prevent food waste, and save you time.

    The best things about this recipe is it is super simple to make, tastes phenomenal reheated, and can be adjusted to fit just about any macro goals.

    NOTES FOR MEAL PREP:

    This sweet potato with chicken sausage hash is a wonderful recipe for meal prepping.

    • You can store each serving in the fridge for up to 5-7 days.

    When its time to reheat: The egg adds an extra step, since it takes longer to heat than the rest of the ingredients. You will either:

    • Want to remove the egg from the dish, wrap it in paper towel and microwave the egg for 45 seconds. Then add the egg back to your dish and microwave with the rest of the ingredients for an additional 45 – 60 seconds.
    • Or, you will want to cut the egg into smaller pieces and then cook everything in the microwave for 1 minute.

    I prefer the first option as that will keep your egg yolk nice and runny. Otherwise, the egg yolk will turn a bit more like a scrambled egg.

    NOTES FOR COUNTING MACROS:

    PROTEIN:

    The main source of protein in this recipe is the chicken sausage, making this recipe super easy to increase or decrease the amount of protein per serving.

    • For every chicken sausage link there is 14 grams of protein. 

    However, you will want to remember that the sausage also has a small amount of fat, 3 grams per link. Therefore, when making adjustments to the sausage you will also want to take into account the small amount of fat.

    CARBOHYDRATE:

    The main source of carbohydrate in this recipe is the sweet potatoes.

    • For every 1/4 cup (50g) of sweet potatoes you increase or decrease the carbs by 10.1 grams
    FAT:

    The fat in this recipe comes from the eggs and the oil that the veggies are cooked in.

    The oil that the veggies are cooked in is not a lot. Therefore, I would not make any adjustments there.

    If you are looking to decrease the fat in this recipe, I would suggest removing the egg yolk. To do this, you will want to cook the eggs 3 minutes longer, so you have a hard boiled egg instead of a soft boiled egg. This will make cracking and removing the yolk easy! 

    • For example: For every one yolk you remove, you will decrease the fat by 6 grams.  

    When making adjustments to the macros in this sweet potato with chicken sausage hash, you will want to keep in mind the number of servings you are making.

    Sweet Potato with Chicken Sausage Hash Meal Prep Meal Planning Counting Macros
    Spicy Chicken Sausage Breakfast Sandwich Meal Prep Counting Macros

    Looking for another meal prep breakfast idea?

    Check out my: Chicken Sausage Breakfast Sandwich



    0 0 vote
    Article Rating
    guest
    3 Comments
    Inline Feedbacks
    View all comments