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471 kcal33 P21 C28 F

Roasted sweet potato cubes with crumbled sausage and wilted spinach, topped with a sunny-side-up egg, on a white plate.

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Effort: 2 of 3

Prep 10 min · Cook 18 min · Total 28 min

Sweet potato sausage hash

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (Pork sausage, cooked).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

471 kcal

Percent of calories

Protein 29 percent of calories
Carbs 18 percent of calories
Fat 53 percent of calories

Protein per 100 kcal: 7.1 g
Cost: $3.40 est.
Cost per 10 g protein: $1.02 est.

Source: USDA FoodData Central.

Sweet potato, baked (FDC 168483)
Pork sausage, cooked (FDC 174586)
Spinach (FDC 168462)
Whole eggs, cooked (FDC 173424)
Egg whites, raw (FDC 172183)
Extra virgin olive oil (FDC 171413)

Recipe keys

Gluten-Free
Dairy-Free
One-Pan

Why this recipe is worth the hype

33 g protein for about $3.40 (est.)
Sweet potato and sausage make this hash feel hearty.
Spinach disappears into the scramble.
Two proteins from sausage and eggs.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Potato pepper hash with egg whites

355

30

43

7

$3.04 (est.)

kcal −116 lower
Protein −3 g lower
Carbs +22 g higher
Fat −21 g lower
Cost −0.36 lower est.
Time −8 min lower

Flavorful

Effort: 2 of 3

Sweet potato sausage hash

471

33

21

28

$3.40 (est.)

Current level

Feast

Effort: 3 of 3

Bacon ghee breakfast hash

540

33

30

31

$3.37 (est.)

kcal +69 higher
Protein 0 g same
Carbs +9 g higher
Fat +3 g higher
Cost −0.03 same est.
Time +4 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Sweet potato, baked0.5 medium (80 g)
Pork sausage, cooked2 oz (60 g)
Spinach2 cups (50 g)
Whole eggs, cooked1 egg (50 g)
Egg whites, raw0.5 cup (120 g)
Extra virgin olive oil1.5 tsp (6 g)

Steps

Crumble sausage into a hot pan and brown lightly.
Add diced sweet potato and cook until edges crisp.
Wilt spinach into the pan, then add eggs and whites.
Fold until the eggs are just set and serve.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Sweet potato sausage hash, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/breakfast-hash-flavorful (updated 2026-10-24).