Naturally Gluten Free Sweet Potato Breakfast Hash (High Protein) – Hearty, Simple, and Satisfying

This sweet potato breakfast hash checks all the boxes: hearty, naturally gluten free, and high in protein without feeling heavy. It’s the kind of meal that keeps you full for hours and tastes great any time of day. You get crispy edges, tender centers, and a balance of savory and slightly sweet flavors.

Plus, it’s easy to customize with whatever you have on hand. If you want a reliable, meal-prep-friendly breakfast, this one’s a keeper.

Why This Recipe Works

• Balanced macros: Sweet potatoes for slow-release carbs, eggs and turkey sausage for protein, and a touch of healthy fat for staying power.
• Texture and flavor: Crispy browned sweet potatoes + caramelized onion + bell pepper + smoky spices = big flavor without complicated steps.
• Naturally gluten free: No swaps needed. Just be sure your sausage and spices are certified GF if necessary.
• Meal-prep friendly: Keeps well and reheats beautifully for busy mornings.
• One-skillet: Minimal cleanup and straightforward technique.

Ingredients

• 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes
• 1 small yellow onion, diced
• 1 red bell pepper, diced
• 8 oz (225 g) turkey sausage or chicken sausage, casings removed (choose gluten free)
• 3–4 large eggs (or 1 cup liquid egg whites for extra protein)
• 2 tablespoons olive oil or avocado oil, divided
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• Salt and black pepper, to taste
• Optional: 1/4 teaspoon red pepper flakes for heat
• Optional toppings: sliced green onions, chopped cilantro, avocado, hot sauce

How to Make It

1. Par-cook the potatoes: Add diced sweet potatoes to a microwave-safe bowl, cover, and microwave 3–4 minutes until just tender.

   This step shortens skillet time and helps you get crispy edges.

2. Brown the sausage: Heat 1 tablespoon oil in a large skillet over medium-high. Add sausage and cook, breaking it up, until browned and cooked through, about 5–6 minutes. Transfer to a plate.
3. Cook the veggies: In the same skillet, add remaining oil.

   Add onion and bell pepper with a pinch of salt. Cook 3–4 minutes until softened and slightly caramelized.

4. Crisp the sweet potatoes: Add par-cooked sweet potatoes to the skillet in an even layer. Sprinkle with smoked paprika, cumin, garlic powder, salt, and pepper.

   Let them sit undisturbed 2–3 minutes to brown, then stir and repeat until crisp-tender, 6–8 minutes total.

5. Combine: Return sausage to the skillet and toss everything together. Adjust seasoning. If using red pepper flakes, add now.
6. Add the eggs: Make 3–4 small wells in the hash.

   Crack an egg into each well (or pour in egg whites around the hash). Cover and cook over medium-low until whites are set and yolks are done to your liking, 4–6 minutes. For scrambled eggs, push hash to one side, scramble eggs on the other, then fold in.

7. Finish and serve: Top with green onions, cilantro, avocado, or hot sauce.

   Serve hot.

Storage Instructions

• Fridge: Store the cooked hash (without eggs on top) in an airtight container for 3–4 days. Cook fresh eggs when reheating for best texture.
• Reheat: Skillet over medium heat with a splash of water or oil until warmed through; or microwave in 45–60 second bursts, stirring between.
• Freezer: Freeze the hash (no eggs) up to 2 months. Thaw overnight in the fridge, then reheat in a skillet.

Health Benefits

• High in protein: Eggs and turkey sausage support muscle repair and steady energy.
• Fiber-rich carbs: Sweet potatoes provide fiber, vitamin A, and potassium for heart and eye health.
• Anti-inflammatory spices: Smoked paprika and cumin add flavor with potential antioxidant benefits.
• Naturally gluten free: Ideal for gluten-sensitive eaters without special substitutions.

Common Mistakes to Avoid

• Skipping the par-cook: Raw sweet potatoes can burn on the outside before softening.

  A quick microwave step ensures crisp-tender results.

• Crowding the pan: Overloading the skillet traps steam and prevents browning. Use a large skillet or cook in batches.
• Stirring too often: Let the potatoes sit to develop color before flipping.
• Adding eggs too early: Make sure the hash is fully seasoned and hot before adding eggs so they set properly.
• Under-seasoning: Sweet potatoes need salt and smoky spices to shine. Taste and adjust.

Recipe Variations

• Extra-high protein: Swap some whole eggs for egg whites or add a handful of cooked black beans.
• Veggie-loaded: Add zucchini, kale, spinach, or mushrooms in step 3.

  Cook off moisture to keep things crisp.

• Spicy chorizo: Use gluten-free chicken chorizo and add a pinch of chili powder.
• Dairy boost: Sprinkle feta or goat cheese over the hash before adding eggs for a creamy, tangy finish.
• Sheet pan method: Toss potatoes, onion, and pepper with oil and spices; roast at 425°F (220°C) for 20–25 minutes, stirring once. Add sliced sausage for the last 10 minutes, then top with fried or poached eggs.

FAQ

Can I make this vegetarian?

Yes. Skip the sausage and add an extra cup of diced veggies, a can of black beans (rinsed), or tofu crumbles.

Season well to keep the flavor bold.

Do I have to peel the sweet potatoes?

No. The skin is edible and adds fiber. Scrub well and leave it on if you like a more rustic texture.

What’s the best pan to use?

A large cast-iron or heavy stainless steel skillet gives the best browning.

Nonstick works too but may not crisp as much.

How do I avoid overcooking the eggs?

Lower the heat, cover the skillet, and check often. Pull the pan off the heat when whites are set but yolks still jiggle slightly.

Is this good for meal prep?

Absolutely. Cook the hash ahead and store it without eggs.

Reheat portions and add freshly cooked eggs when serving.

Wrapping Up

This naturally gluten free sweet potato breakfast hash is simple, filling, and flexible. It delivers high protein, great texture, and big flavor with everyday ingredients. Make a big batch, tweak it to your taste, and enjoy a satisfying breakfast that keeps you energized well into the day.

Naturally Gluten Free Sweet Potato Breakfast Hash (High Protein) - Hearty, Simple, and Satisfying

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings 4 servings

Ingredients

  

• 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes
• 1 small yellow onion, diced
• 1 red bell pepper, diced
• 8 oz (225 g) turkey sausage or chicken sausage, casings removed (choose gluten free)
• 3–4 large eggs (or 1 cup liquid egg whites for extra protein)
• 2 tablespoons olive oil or avocado oil, divided
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• Salt and black pepper, to taste
• Optional: 1/4 teaspoon red pepper flakes for heat
• Optional toppings: sliced green onions, chopped cilantro, avocado, hot sauce

Instructions

 

• Par-cook the potatoes: Add diced sweet potatoes to a microwave-safe bowl, cover, and microwave 3–4 minutes until just tender.This step shortens skillet time and helps you get crispy edges.
• Brown the sausage: Heat 1 tablespoon oil in a large skillet over medium-high. Add sausage and cook, breaking it up, until browned and cooked through, about 5–6 minutes. Transfer to a plate.
• Cook the veggies: In the same skillet, add remaining oil.Add onion and bell pepper with a pinch of salt. Cook 3–4 minutes until softened and slightly caramelized.
• Crisp the sweet potatoes: Add par-cooked sweet potatoes to the skillet in an even layer. Sprinkle with smoked paprika, cumin, garlic powder, salt, and pepper.Let them sit undisturbed 2–3 minutes to brown, then stir and repeat until crisp-tender, 6–8 minutes total.
• Combine: Return sausage to the skillet and toss everything together. Adjust seasoning. If using red pepper flakes, add now.
• Add the eggs: Make 3–4 small wells in the hash.Crack an egg into each well (or pour in egg whites around the hash). Cover and cook over medium-low until whites are set and yolks are done to your liking, 4–6 minutes. For scrambled eggs, push hash to one side, scramble eggs on the other, then fold in.
• Finish and serve: Top with green onions, cilantro, avocado, or hot sauce.Serve hot.