Sweet Potato Chicken Sausage Hash

When it comes to clean eating, meal prep is mandatory. Building and strengthening that habit is much like building muscle – it requires consistent work and commitment. It also gets easier the longer you do it! Recipes like this one are staples in my meal prep rotation.

A veggie hash is a foundational recipe for me. I like to mix up what veggies I use, but I try to make a hash like this a couple times a month that I will eat on for about a week. It’s very stable in the fridge, reheats well in the microwave, and it is easy to make! My grandmother has always said that a colorful plate is a healthy plate, and that is definitely true with a veggie hash.

Do you always use sweet potatoes? I personally prefer sweet potatoes over other kinds of potatoes, both in taste and nutrition, but I have made this with other kinds of potatoes. I find russet potatoes save the best over things like Yukon gold or red potatoes, but all potatoes are friendly to a hash!

What veggies do you typically use? I always include zucchini. It is a very sturdy vegetable that, as long as not overcooked, doesn’t get too mushy in the fridge. I also include carrots almost every time for the same reason. Other veggies I consistently use are broccoli, asparagus, brussel sprouts, yellow neck squash, and snap peas. All of these hold up well when cooked ahead of time and saved in the fridge.

What kind of pan do you like to cook the hash in? This requires a lot of stirring, and it does better if you have a lid, so a large enameled cast iron braiser is my go-to. These are not cheap pans, but it is a staple that we use ALL the time in my kitchen. I got a 5 qt Le Creuset brand one on sale at an outlet mall, and it has been a game changer for me.

What sausage do you use if you want to be Whole30 compliant? My go-to link sausage is Aidell’s Chicken and Apple Smoked Chicken Sausage. I can get it at my Costco, and it freezes beautifully until I am ready to use it.

Sweet Potato Chicken Sausage Hash

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A veggie hash is a foundational recipe for me in my journey to clean eating. I like to mix up what veggies I use, but I try to make a hash like this a couple times a month that I will eat on for about a week. It’s very stable in the fridge, reheats well in the microwave, and it is easy to make! 

• Author: Jessie
• Prep Time: 5 minutes
• Cook Time: 20 minutes
• Total Time: 25 minutes
• Yield: 5–6 servings 1x
• Diet: Gluten Free

Ingredients

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One package Aidell’s Chicken and Apple Smoked Chicken Sausage, sliced to your preferred thickness

1 pound sweet potato, peeled and chopped into 1/2 inch chunks

1 yellow or white onion, diced

3 medium or 2 large zucchini, diced into 1/2 inch chunks

3 medium or 2 large carrots, peeled and diced into 1/2 inch chunks

2 TBS olive or avocado oil, plus more to spray on top if you have an oil spray bottle

Multipurpose season such as this one from McCormick

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Instructions

1. Heat the oil over medium heat until shimmering. Toss in diced onion and cook until just beginning to soften 2-3 minutes. Add in diced sweet potatoes and stir, ensuring the potatoes have an even coating of the oil from the bottom of the pan. Cover your pan with lid or aluminum foil and cook covered for 2-3 minutes.
2. Lift covering and add in carrots and zucchini, again stirring enough to ensure everything is coated in the oil. If you do not think you have enough oil, spray some on top. Cover your pan again with the lid or aluminum foil and cook covered for another 2-3 minutes. Cooking covered allows the veggies to soften without browning yet. If they begin to brown too early, they won’t soften enough and you end up with veggies that are unevenly cooked – undercooked in some areas, overcooked in others.
3. When your veggies have all begun to soften, sprinkle with your multipurpose seasoning to taste. Our goal at this point is to take the hash from softened to fully cooked and slightly browned. The salt in the seasoning will begin to speed up the softening process. You want to cook at this point uncovered so some of the steam cooks off and the veggies begin to brown.
4. When most of the steam has cooked off, add the chicken sausage. Because the sausage is smoked, it doesn’t actually need to cook at this point. But cooking it with the hash can help it brown up a bit, which adds to the flavor.
5. Throughout this whole process, you want to be stirring frequently, ensuring even cooking. It does not have to be constant, but don’t let it go over 90 seconds or so without stirring at each stage.
6. When your veggies are soft but not mushy with a bit of browning and your sausage is warmed through and a bit browned, you’re done!

Notes

If you want to add additional veggies like broccoli or asparagus, do so after the sweet potatoes, zucchini, and carrots have begun to soften but are not quite ready to brown. Veggies like broccoli cook faster and don’t need as much time cooking covered as sturdier veggies like carrots and zucchini.