Turkey Sausage and Sweet Potato Breakfast Hash
A hearty, energizing breakfast hash featuring savory turkey sausage and tender sweet potatoes. Crowned with perfectly cooked eggs for a protein-packed start to your day.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Meal Prep: Cook the sausage and vegetable hash in advance and store it in the fridge for up to 4 days. When you're ready to eat, simply reheat a portion in a skillet and fry two fresh eggs to go on top.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Wash and dice the sweet potato and…
- 01
Wash and dice the sweet potato and…
Wash and dice the sweet potato and bell pepper into small, uniform 1/2-inch cubes. For a faster cook time, place the diced sweet potato in a microwave-safe bowl with a splash of water and microwave for 2 to 3 minutes until slightly softened.
Look for: slightly softened
Tap card to mark done - 02
Heat the olive oil in a large…
Heat the olive oil in a large skillet over medium heat. Add the ground turkey sausage, breaking it apart with a spatula, and cook until browned, about 5 minutes.
Look for: browned
Tap card to mark done - 03
Add the diced sweet potato and bell…
Add the diced sweet potato and bell pepper to the skillet. Season generously with salt, black pepper, and smoked paprika or garlic powder if using.
Tap card to mark done - 04
Sauté the mixture for 6 to 8…
Sauté the mixture for 6 to 8 minutes, stirring occasionally, until the sweet potatoes are tender and golden on the edges.
Look for: the sweet potatoes are tender and golden on the edges
Tap card to mark done - 05
Use your spatula to create four small…
Use your spatula to create four small wells in the hash. Crack one egg into each well. Season the eggs lightly with salt and pepper.
Tap card to mark done - 06
Cover the skillet with a lid and…
Cover the skillet with a lid and let the eggs cook for 3 to 5 minutes, or until the whites are set and the yolks reach your preferred level of doneness. Serve immediately.
Look for: the whites are set and the yolks reach your preferred level of doneness
Tap card to mark done
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