Brussels Sprouts and Sweet Potato Hash
A Savory, Hearty One-Skillet Breakfast
When we think breakfast, Brussels sprouts are not usually the first or second (or 20th) food to pop into our heads. But this recipe is about to change that! Brussels Sprouts and Sweet Potato Hash is a hearty breakfast dish that’s worth the effort.
In this recipe, bacon, eggs, Brussels sprouts, and sweet potatoes come together in a cast iron skillet to create a savory symphony of flavors! This dish does require a bit of time to put together, about 50 minutes including cook time, but the end result is worth it. It’s a great recipe to have on hand for weekend or holiday breakfasts. Plus, you’ll save time on clean-up because this recipe only uses one skillet!
Mixed with salty bacon, sweet potatoes, aromatic garlic, and topped with eggs, even Brussels sprouts adverse folks may be surprised to find they love this dish! For the ultimate hearty breakfast, serve this hash with sourdough toast, juice, and coffee of course!
This recipe requires diced sweet potatoes. Learn how to dice sweet potatoes with help from this video tutorial.
- 1/2 lb bacon cut into 1" pieces
- 1 yellow onion diced
- 1 lb brussels sprouts trimmed and quartered
- 2 sweet potatoes peeled and diced
- 3 cloves garlic minced
- 4 eggs
- salt to taste
- black pepper to taste
- Preheat the oven to 425 degrees.
- Fry bacon in a large cast iron skillet. Once cooked, removed the bacon from the skillet and set aside. Leave 2-3 tbsp bacon grease in the skillet.
- Cook onions and garlic in the cast iron skillet over medium heat for 1-2 minutes. Add Brussels sprouts, sweet potatoes, salt and pepper and cook for 10 minutes, or until sprouts and potatoes begin to brown. Stir occassionally.
- Move the cast iron skillet to the oven and bake for 10 minutes.
- Remove the skillet from the oven and sprinkle bacon pieces on top. Create 4 wells in the hash and place an egg in each. Put back in the oven and cook 5-7 minutes, or until eggs are cooked to your desired doneness.
Brussels Sprouts Nutrition
Brussels Sprouts are a veggie worth getting to know and love. Just one serving of sprouts will get you your daily vitamin K and C requirements — which are important for bone and immune health, among other things. Sprouts are also a good source of fiber, riboflavin, magnesium, iron, calcium, folate, potassium, and vitamins A and B6. The CDC ranks Brussels sprouts within the top 20 most nutrient-dense foods. If you don’t like Brussels sprouts boiled or steamed, try them prepared a different way, like in this hash. The texture and flavor will be different depending on how they are prepared, so don’t write off Brussels sprouts so fast!
Sweet Potato Nutrition
Brussel sprouts aren’t the only powerhouse food in this recipe! Sweet potatoes are high in vitamin B6 and a good source of vitamins C and D, iron, magnesium, potassium, and carotenoids. One of the coolest things about sweet potatoes, however, is that since they are naturally sweet they don’t cause a spike in blood sugars — which helps to keep a balanced level of energy. We’re big fans of sweet potatoes at breakfast, not only in this hash, but also as a substitution for toast.
Does this recipe sound like something you and your family would enjoy for breakfast? Give it a try and let us know what you think!