Chicken Sausage and Apple Breakfast Hash
A hearty, protein-packed breakfast hash combining savory chicken sausage, tender sweet potatoes, and crisp apples. Topped with perfectly cooked eggs for sustained morning energy.
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
To save time on busy mornings, you can dice the sweet potatoes and apples the night before and store them in the refrigerator.
Do these three things first
- 1Prep large sweet potato (diced), medium apple (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Chop the sweet potatoes and apple into…
- 01
Chop the sweet potatoes and apple into…
Chop the sweet potatoes and apple into small, 1/2-inch cubes so they cook quickly and evenly.
Tap card to mark done - 02
Heat a large skillet over medium heat…
Heat a large skillet over medium heat with the olive oil. Add the sweet potatoes, season with salt and black pepper, and cook for 6 to 8 minutes until they begin to soften and lightly brown.
Look for: they begin to soften and lightly brown
Tap card to mark done - 03
Add the ground chicken sausage to the…
Add the ground chicken sausage to the pan, breaking it apart with a spatula. Cook for about 5 minutes until browned and completely cooked through.
Look for: browned and completely cooked through
Tap card to mark done - 04
Stir in the diced apple and ground…
Stir in the diced apple and ground cinnamon. Cook for another 2 to 3 minutes until the apples are tender but still hold their shape.
Look for: the apples are tender but still hold their shape
Tap card to mark done - 05
Create four small wells in the hash…
Create four small wells in the hash mixture and carefully crack an egg into each well.
Tap card to mark done - 06
Cover the skillet with a lid and…
Cover the skillet with a lid and cook for 3 to 5 minutes, or until the egg whites are fully set but the yolks are still to your liking. Serve warm.
Look for: the egg whites are fully set but the yolks are still to your liking
Tap card to mark done
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