Brussels Sprouts Hash
Veggies for breakfast? OK!
For me it’s sometimes hard to get in veggies with breakfast. Many breakfast options are on the sweeter side (oats, pancakes, toast, etc.) And for years I would definitely opt for sweet things in the morning. But now? I’m more of a savory breakfast person! Avocado toast I’m looking at you.
But when I need a slight change up from my beloved avocado toast this is my go to. I enjoy getting in a hefty dose of healthy fats and protein during my morning meal as it helps regulate my hunger and appetite for the entire rest of the day! I know I’m making it seem like this is a breakfast recipe but this delicious hash is perfect for ANY meal, not just breakfast. In fact, I’ve definitely been known to meal prep a huge batch and eat this for lunch all week long.
So here’s the deal. Our nifty food processor makes quick work of shredding the Brussels sprouts ultra thin. Oh Patricia, what would I do without you?! (Patricia is the name of my cuisinart, it’s fine). If you do not have a food processor you could of course slice your sprouts thin with a sharp knife but the slicing attachment of a food processor will make your life so much easier!
Next, we roast up some sweet potatoes, sauté the sprouts with some chicken sausage, fry an egg and serve it all up with some avocado.
Trust me when I say you’ve GOT to try this versatile meal. It packs a hugely nutritious punch and gets you nearly all five of the recommended servings of vegetables for the day!
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Brussels Sprouts Hash
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Breakfast
Description
Sautéed Brussels sprouts topped with avocado and fried egg makes for a savory breakfast, lunch and dinner that is balanced, satisfying and ultra nutritious!
Ingredients
Brussels
- 1 tablespoon extra virgin olive oil
- 1/2 red onion, minced
- pinch red pepper flakes
- 3 chicken sausages, cubed, I like these ones
- 10oz brussels sprouts, finely shredded
- 2 teaspoons coconut aminos (or soy sauce)
- 1 teaspoon apple cider vinegar
Sweet potatoes
- 2 medium sweet potatoes, sliced into rounds or half moons
- 1 tablespoon extra virgin olive oil
- 1 teaspoon each Italian seasoning and garlic powder
- 1/2 teaspoon each salt and pepper
Assembly
- 1 avocado, sliced
- eggs, fried to your liking
for serving (optional): fresh herbs like green onions, parsley or cilantro, goat cheese or feta, sriracha or hot sauce
Instructions
Brussels
In a large heavy bottomed saucepan, heat oil over medium heat. Add the red onion and chicken sausage and cook 7-10 minutes until sausage is browned and onions are softened and starting to caramelize. Add the red pepper flakes and stir until fragrant, 30 seconds. Add the shredded brussels and cook until wilted and softened, 5 minutes. Season with the coconut aminos and vinegar. Taste and add additional salt and pepper if needed.
Sweet potatoes
Preheat oven to 425. On a lined baking sheet, drizzle potatoes with oil and sprinkle with seasonings. Get in with your hands and really get the potatoes coated with oil and seasonings. Bake for 25 minutes until golden and crispy. I like to finish off with 2 minutes on broil to really get those browned crispy bits, but be careful not to burn!
Assembly
Fry eggs to your liking. Slice up some avocado. Pile in the hash, top with sweet potatoes, egg and avocado. Garnish with whatever your heart desires! Green onions, cilantro, goat cheese and sriracha are all highly recommended.
Notes
Meal prep: prepare the hash and sweet potatoes and store separately. Add a fresh fried egg when ready to eat or prep hard boiled eggs to add instead. Prep and store additional toppings to add when ready to eat!
Make it vegan: you could try adding garbanzo beans in place of the chicken sausage and leave off the egg.
Nutrition facts are calculated with 1 egg per serving and are an approximation. Values will differ slightly depending on brands/ingredients used.
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Nutrition
- Serving Size: 1/4 of recipe
- Calories: 397
- Sugar: 5g
- Sodium: 614mg
- Fat: 24g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Carbohydrates: 24g
- Fiber: 7g
- Protein: 22g
- Cholesterol: 241mg
I ended up making a more dinner-y version of this but this recipe was the original inspo! Love the idea of shredding brussels instead of hand chopping (sincerely, an overworked mom of a 7 month old lol). Our version had the red onion, chicken sausage, shredded Brussels, and sweet potato’s of this recipe, but I nixed the egg and added chopped apple, crumbled feta, crispy fried onions, and a maple honey mustard vinaigrette. You always inspire me to be creative, Erica!