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Sweet Potato Hash with Chicken Sausage and Eggs

By January 26, 2012February 1st, 2013Breakfast, CrossFit, Food, Main Courses, Paleo, Recipes


Pretty crazy week this week! Nothing new right? Incredibly, this is our first full week of work since before Christmas. Since the campus is full of students and staff again, everything is abuzz with activity and new ideas, which always means more work for Neil and I. We’ve also been trying to hit the gym a lot this week. I was looking in the mirror the other day after my shower and noticed what appeared to be a muscle showing up in one of my arms. Seeing results has a way of making you want to redouble your effort doesn’t it?


Kicking up the tenacity at the gym means easy dinners that are good for recovery and still taste great. Since we typically work out on a pretty empty stomach to accommodate the high intensity CrossFit WOD’s, we are typically starvin’ marvin’ when we get home. Our trainer recommends fueling as quickly as possible with lean protein, good carbohydrates (usually on a 2:1 ratio of carbs:protein) and also do not be scared of natural sugars (such as the sugars in sweet potatoes) after a workout. The logic is that, after an intense workout such as CrossFit, your body and muscles will be at a Glycemic deficit. Any sugars that you intake after a workout of this type will be quickly burned and used to refuel your muscles and bring your body back to a Glycemic norm rather than be stored in body fats. This easy hash of sweet potato, chicken sausage and egg is just the ticket.


2 pounds onions, about 2 large
1 tablespoon coconut butter or butter
kosher salt
1 pound chicken sausage, sliced
3 pounds sweet potatoes, about 3 large potatoes, ideally organic
6 large garlic cloves
2 long stalks rosemary, minced
3 tablespoons olive oil
1 tablespoon kosher salt, plus more to taste if necessary
Freshly ground black pepper
Large eggs (however many you feel like adding)
Kosher salt and freshly ground black pepper


  1. Heat the oven to 450°F.
  2. Dice onions. Heat coconut oil/butter in a skillet over medium-high heat. Add the onions and sprinkle lightly with salt. Lower the heat slightly and cook the onions for about 30 minutes, stirring occasionally (lower the heat if they seem to be burning). Cook them until they are very dark brown.
  3. Meanwhile, put the sausage slices in another skillet and brown over medium-high heat. Cook the sausage for at least 15 minutes, or until it is cooked through and quite crispy. Drain away any excess fat.
  4. While the onions and sausage are cooking, chop the unpeeled sweet potatoes into 1/2-inch cubes. Finely mince the garlic and rosemary leaves, and toss them in a bowl with the sweet potatoes. Toss with the olive oil, kosher salt, and a generous helping of black pepper. When the onions are dark brown and the sausage is crispy, stir these into the sweet potatoes as well.
  5. Line a large baking sheet with foil or parchment paper, and spread out the sweet potatoes evenly. Roast the sweet potatoes for 30 to 45 minutes or until they are soft and browned.
  6. Reduce oven heat to 425°F. Spread a relatively thin layer of the (already cooked) sweet potato and sausage in a baking dish, such as a cast iron skillet or a 9×13-inch baking dish. Make small wells in the sweet potatoes and crack in large eggs. Sprinkle lightly with salt and pepper. Bake for 15 to 20 minutes, or until the eggs are baked through. Serve immediately.

Makes 4 servings.


For an extra veggie fix, a side of steamed broccoli or cauliflower would really complement this well. I got a cast-iron skillet for Christmas that I think would make this dish even easier, I can’t wait to give it a try once we replace our ancient stove.