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Top view of eggs benedict and hash browns on a white plate with orange juice.
Stovetop~40 minComplexity

Sweet Potato Hash

Sweet Potato Hash delivers 7g protein and 234 calories per serving across 6 quick-prep portions on the stovetop. Use this as a carb-dense side to amplify calorie intake during muscle-building phases when you're pushing volume. Pair it with your high-protein entrée to structure complete breakfast macros.

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Ingredients

6 servings
  • Sweet Potato, Baked, Flesh Only(680g)

    Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.

  • Yellow Onion
  • Bell Pepper
  • Sausage, Pork, Breakfast(227g)
  • Vegetable oil(8g)
  • ¾ tsp salt ($0.05)
  • ½ Tsp Black Pepper (Freshly Cracked, $0.04)
  • Garlic powder(3g)
  • Paprika, Smoked(3g)

Instructions

  1. 1Wash, peel, and dice the sweet potatoes into ½-inch cubes. Dice the onion and bell pepper into similar-sized pieces. Set all vegetables aside.
  2. 2Heat the vegetable oil in a large non-stick skillet over medium-high heat for 1 minute. Add the pork breakfast sausage, breaking it into small crumbles as it cooks for 6–8 minutes over medium-high heat, until no longer pink and fully browned. Transfer the sausage to a plate.
  3. 3Add the diced onion to the same skillet and cook for 3–4 minutes over medium heat, stirring occasionally, until translucent. Return the sausage to the skillet and set aside on a clean plate.
  4. 4Add the vegetable oil (if needed) to the skillet and add the diced sweet potatoes. Cook over medium-high heat for 10–12 minutes, stirring every 2–3 minutes, until the edges are golden brown and the potatoes begin to soften.
  5. 5Add the bell pepper, garlic powder, and smoked paprika to the skillet. Stir well and cook for 3–5 minutes over medium heat, until the sweet potatoes are fork-tender.
  6. 6Return the sausage and onion mixture to the skillet and stir to combine. Cook for 1–2 minutes over medium heat until everything is heated through.
  7. 7Divide the hash evenly into 6 airtight containers while hot. Cool to room temperature before sealing and refrigerating.

Nutrition — Per Serving

234

calories

7g

protein

12g

fat

Carbohydrates
24g
Saturated fat
3.9g
Sodium
301 mg
Dietary fiber
4.0g

6 servings per batch · ~154g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Sweet Potato Hash have per serving?

Each serving contains only 7g of protein at 234 calories, making this a carbohydrate-focused breakfast rather than a protein-primary option. Macros are 12g fat and 24g carbs per serving.

How long does Sweet Potato Hash take to prep?

This quick prep recipe yields 6 servings, so you can batch-cook a full week of breakfasts in a single stovetop session. Active time is minimal, making it efficient for meal prep.

Is Sweet Potato Hash good for fat loss?

At 234 calories per serving with minimal protein (7g), this recipe works best as a side or supplementary breakfast paired with a higher-protein item to meet daily targets. The carb content supports training energy without excess calories.

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