Dairy Free Chicken Sausage Sweet Potato Hash with Peppers and Spinach
Some mornings call for something truly satisfying, the kind of breakfast that keeps you full, focused and genuinely happy you got out of bed. This dairy free chicken sausage sweet potato hash does exactly that. It brings together tender cubes of sweet potato, savoury chicken sausage, crisp bell peppers and wilted spinach, all cooked in one skillet with a punchy blend of smoked paprika, cumin and garlic. No dairy, no fuss, no mid-morning energy crash.
What makes this hash stand out from the crowd is the attention to nutrition without sacrificing any of the flavour you actually want at breakfast. Traditional hash recipes often rely on butter or cream to add richness, but here extra-virgin olive oil does the job beautifully. Sweet potatoes bring natural complex carbohydrates along with a generous hit of beta-carotene, vitamin C and dietary fibre. The chicken sausage adds lean protein that keeps hunger at bay for hours, and the spinach sneaks in iron and folate without you even noticing. Each serving comes in at around 340 calories with over 25 grams of protein and 5 grams of fibre, making this one of those rare breakfasts that genuinely earns the word healthy.
The technique here is simple but there are a couple of small steps that make a real difference. Starting the sweet potato in a covered pan with a splash of chicken broth helps it steam and soften quickly without burning on the outside before the inside is cooked through. Once the lid comes off, the heat goes up slightly and everything gets that gorgeous golden caramelisation on the edges. The chicken sausage goes in after the potatoes have had their head start, so nothing ends up overcooked or rubbery. A squeeze of fresh lemon juice right at the end lifts the whole dish and brightens every single flavour in the pan. It sounds like a small thing, but trust this step.
This recipe is naturally gluten free, dairy free and paleo friendly, which means it fits into a wide range of eating styles without needing any tweaks. It works beautifully as a standalone breakfast or you can top it with a couple of fried or poached eggs if you want to push the protein even higher. Leftovers reheat brilliantly in a skillet over medium heat, so making a double batch on Sunday and portioning it out for weekday mornings is absolutely the move. Keep it in an airtight container in the fridge and you have a nourishing hot breakfast waiting for you every single morning of the week.
Ingredients
- 2 medium sweet potatoes (peeled and cut into 1cm cubes)
- 340 g chicken sausage (casings removed or pre-sliced into rounds, choose a brand with no added fillers)
- 1 medium red bell pepper (diced)
- 1 medium green bell pepper (diced)
- 1 small yellow onion (finely diced)
- 3 cloves garlic (minced)
- 90 g fresh baby spinach (roughly chopped)
- 2 tbsp extra-virgin olive oil (divided)
- 60 ml low sodium chicken broth (to help steam the potatoes)
- 1 tsp smoked paprika
- 0.5 tsp ground cumin
- 0.5 tsp garlic powder
- 0.3 tsp cayenne pepper (optional, adjust to taste)
- 0.5 tsp fine sea salt (plus more to taste)
- 0.3 tsp black pepper (freshly ground)
- 1 tbsp fresh lemon juice (squeezed just before serving)
- 2 tbsp fresh flat-leaf parsley (chopped, for garnish)
Instructions
- 1
Peel and cube your sweet potatoes into roughly 1cm pieces. Try to keep the size consistent so everything cooks at the same rate. Set aside. Mix the smoked paprika, cumin, garlic powder, cayenne, salt and pepper together in a small bowl.
Cutting the sweet potato small is key. Larger chunks take too long and you risk burning the outside before the inside softens.
- 2
Heat 1 tablespoon of olive oil in a large cast-iron or non-stick skillet over medium-high heat. Add the sweet potato cubes and toss to coat in the oil. Pour in the chicken broth, cover the pan with a lid and cook for 7 to 8 minutes, stirring once halfway through, until the potatoes are just tender.
The broth creates steam inside the pan which cooks the potato through quickly without burning the outside.
- 3
Remove the lid and increase the heat slightly. Cook uncovered for another 3 to 4 minutes, stirring occasionally, until the sweet potato edges start to turn golden and caramelised. Transfer the potato to a plate and set aside.
Do not crowd the pan at this stage. If the skillet looks too full, cook in two batches for better colour.
- 4
Add the remaining tablespoon of olive oil to the same skillet. Add the chicken sausage and cook for 4 to 5 minutes, breaking it apart if using bulk sausage, or browning the slices on each side if using rounds. You want good colour on the sausage pieces.
Resist the urge to stir too often. Letting the sausage sit undisturbed for a minute at a time gives you better browning and more flavour.
- 5
Add the diced onion and both bell peppers to the skillet. Cook for 3 to 4 minutes, stirring occasionally, until they soften and start to take on a little colour. Add the minced garlic and cook for 1 minute more until fragrant.
- 6
Return the cooked sweet potato to the skillet. Sprinkle the spice mixture over everything and toss well to coat all the ingredients evenly. Cook for 2 minutes to let the spices toast slightly and everything come together.
Toasting the spices with the other ingredients, rather than adding them at the end, gives the dish a much deeper, rounder flavour.
- 7
Add the chopped spinach to the pan and stir through. Cook for 1 to 2 minutes until the spinach has wilted completely and any excess moisture has evaporated.
- 8
Remove the pan from the heat. Squeeze over the fresh lemon juice and toss to combine. Taste and adjust the seasoning if needed. Scatter the chopped parsley over the top and serve immediately.
The lemon juice is not decorative. It genuinely wakes up all the other flavours so do not skip it.
Nutrition per serving
340kcal
Calories
26g
Protein
28g
Carbs
13g
Fat
5g
Fibre
7g
Sugar
520mg
Sodium
Pro Tips
- ✓
Use a wide, heavy-bottomed skillet. More surface area means better browning for every ingredient.
- ✓
If you prefer a spicier hash, add a finely diced jalapeño along with the bell peppers in step 5.
- ✓
For extra protein, top each serving with one or two fried or poached eggs.
- ✓
Choosing a high-quality chicken sausage with simple ingredients makes a noticeable difference to the final flavour. Check the label for minimal additives.
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Do not skip drying the sweet potato cubes with a paper towel before cooking if they are particularly wet. Moisture is the enemy of good caramelisation.
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This hash reheats best in a skillet with a tiny splash of water or broth to prevent sticking. The microwave works but can make the potatoes a little soft.
Frequently Asked Questions
Variations
- •
Egg-Topped Hash
Make a couple of small wells in the finished hash and crack an egg into each one. Cover the pan and cook over low heat for 3 to 4 minutes until the whites are set but the yolks are still runny. This turns the dish into a complete high-protein breakfast.
- •
Spicy Southwest Hash
Add a diced jalapeño, a handful of rinsed black beans and a teaspoon of chilli powder. Top with diced avocado and a squeeze of lime instead of lemon for a Southwest-inspired version with extra fibre and healthy fats.
- •
Autumn Herb Hash
Swap the smoked paprika and cumin for fresh rosemary, thyme and sage. Add a handful of diced apple along with the onion for a slightly sweet, autumnal flavour combination that pairs beautifully with chicken sausage.
- •
Greens-Loaded Hash
Double the spinach and add a handful of finely chopped kale along with it. The kale needs an extra minute or two to soften, so add it to the pan before the spinach. This version packs an even bigger micronutrient punch.
Substitutions
- •Chicken sausage → Turkey sausage (Turkey sausage works as a straightforward swap with a very similar flavour and protein content. Choose a variety without added fillers.)
- •Sweet potatoes → Butternut squash (Butternut squash has a slightly lower glycaemic load and works beautifully in hash. Cut it to the same size and use the same cooking method.)
- •Baby spinach → Kale or Swiss chard (Both are excellent here. Remove any tough stems from kale and add it to the pan a couple of minutes before you would add spinach, since it takes longer to wilt.)
- •Extra-virgin olive oil → Avocado oil or coconut oil (Avocado oil has a higher smoke point and works well at the slightly higher heat used for browning. Coconut oil adds a very subtle sweetness that complements the sweet potato.)
- •Low sodium chicken broth → Water or vegetable broth (Plain water works fine for the steaming step, though chicken or vegetable broth adds a little extra depth of flavour.)
🧊 Storage
Allow the hash to cool completely before transferring to an airtight container. Store in the refrigerator for up to 4 days. To freeze, portion into individual servings in freezer-safe containers and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
📅 Make Ahead
This recipe is ideal for meal prep. Cook the full batch on the weekend and divide into four portions. Store covered in the fridge and reheat each morning in a skillet over medium heat with a small splash of chicken broth to keep everything moist. Takes about 4 minutes to reheat from cold.
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