Gluten-Free Sweet Potato Hash

Gluten-Free Sweet Potato Hash

Julia

This Gluten-Free Sweet Potato Hash is a vibrant, wholesome breakfast that combines the natural sweetness of roasted sweet potatoes with colorful bell peppers, onions, and your choice of protein. Inspired by classic American diner hash browns but elevated with nutrient-dense ingredients, this dish delivers complex carbohydrates, fiber, and essential vitamins to fuel your morning. The sweet potatoes develop crispy, caramelized edges while maintaining a tender interior, creating an irresistible texture contrast.

What makes this hash truly special is its versatility and meal-prep friendliness. The vegetables are seasoned with a blend of smoked paprika, garlic powder, and cumin that adds depth without overpowering the natural flavors. Whether you choose to add eggs, turkey sausage, or keep it vegetarian with chickpeas, each protein option complements the sweet and savory vegetable base perfectly. The hash can be portioned into individual containers and reheated throughout the week, making it ideal for busy mornings.

Naturally gluten-free and packed with vitamins A and C from the sweet potatoes and bell peppers, this hash provides sustained energy without the blood sugar spike of refined carbohydrates. It's a complete breakfast that satisfies both your taste buds and nutritional needs, proving that healthy eating doesn't have to be complicated or time-consuming.

Julia

Julia

Recipe Author: Gluten-Free & Specialty Diet Chef

Nutrition

45 minutes
None servings
385 calories
Fat 15.00g
Carbs 42.00g
Protein 22.00g

Ingredients

2 lbssweet potatoes, peeled and diced into 1/2-inch cubes
3 tbspolive oil, divided
1 mediumyellow onion, diced
1 largered bell pepper, diced
1 largegreen bell pepper, diced
3 clovesgarlic, minced
1 tspsmoked paprika
1 tspground cumin
1/2 tspgarlic powder
1 tspsalt
1/2 tspblack pepper, freshly ground
12 ozturkey breakfast sausage, casings removed if applicable
1/4 cupfresh parsley, chopped (optional)
2 wholegreen onions, sliced (optional)

Equipment

Cutting board
Parchment paper
measuring spoons
wooden spoon or spatula
large mixing bowl
chef's knife
large baking sheet
large skillet
meal prep containers

Anti-Inflammatory Diet

Packed with anti-inflammatory ingredients like sweet potatoes, bell peppers, and spices such as turmeric and cumin, this hash supports reduced inflammation. The combination of colorful vegetables, lean protein, and healing spices makes it an excellent choice for an anti-inflammatory diet.

Clean Eating

The recipe embodies clean eating principles with whole, minimally processed ingredients like fresh vegetables, sweet potatoes, and high-quality protein. It avoids refined sugars, artificial additives, and focuses on simple, recognizable whole foods prepared with minimal processing.

Flexitarian Diet

The recipe offers flexibility by providing a plant-based protein option (chickpeas) or animal protein (turkey sausage), making it ideal for flexitarian eating. The vegetable-forward approach with optional protein sources embodies the flexitarian principle of prioritizing plant-based ingredients.

Gluten-Free Diet

This recipe is naturally gluten-free, using whole food ingredients like sweet potatoes, bell peppers, and turkey sausage without any gluten-containing grains. All ingredients are inherently gluten-free, making it a safe and delicious option for those avoiding gluten.

Intermittent Fasting

This nutrient-dense, protein-rich hash provides sustained energy and satiety, making it an excellent choice for intermittent fasting eating windows. The balanced combination of protein, complex carbohydrates, and vegetables supports stable blood sugar levels during limited eating periods.

Paleo Diet

This hash aligns perfectly with Paleo principles, featuring whole foods like sweet potatoes, bell peppers, and turkey sausage. It excludes grains, legumes, and dairy, focusing on nutrient-dense ingredients that would have been available to hunter-gatherers.

Instructions

1

Preheat oven to 425°F. Line a baking sheet with parchment paper.

2 min
2

Place the diced sweet potatoes in a large bowl and toss with 2 tablespoons of olive oil, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and 1/2 teaspoon smoked paprika until evenly coated.

2 min
3

Spread the sweet potatoes in a single layer on the prepared baking sheet, making sure they don't overlap for maximum crispiness.

1 min
4

Roast the sweet potatoes in the preheated oven for 25-30 minutes, stirring halfway through, until tender and lightly caramelized at the edges.

28 min
5

While the sweet potatoes are roasting, heat 1 tablespoon of olive oil in a large skillet over medium-high heat.

2 min
6
7 min

Add the turkey sausage to the skillet, breaking it up with a wooden spoon, and cook until browned and cooked through, about 6-8 minutes.

7

Remove the cooked sausage from the skillet with a slotted spoon and set aside on a plate, leaving the rendered fat in the pan.

8
4 min

In the same skillet, add the diced onion and cook for 3-4 minutes until it begins to soften and turn translucent.

9
5 min

Add the diced red and green bell peppers to the skillet and cook for 4-5 minutes, stirring occasionally, until they're tender but still have a slight crunch.

10
1 min

Add the minced garlic, remaining 1/2 teaspoon smoked paprika, cumin, garlic powder, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon black pepper to the vegetables. Stir and cook for 1 minute until fragrant.

11
3 min

Once the sweet potatoes are done roasting, add them to the skillet along with the cooked sausage. Toss everything together gently to combine and heat through for 2-3 minutes.

12

Remove from heat and garnish with fresh parsley and sliced green onions if desired. Serve immediately or portion into meal prep containers.

Frequently Asked Questions