Sausage and Sweet Potato Breakfast Skillet
One-Skillet recipes like this Sausage with Sweet Potato Breakfast Skillet not only make life easier, but it also add some incredible flavor to the recipe. There is something about everything all cooked in the same dish that just adds something a little special.
Ingredients to make Sausage and Sweet Potato Breakfast Skillet:
- 1 cup Water
- 1 Sweet Potato cut into bite-sized cubes, (about 350 grams)
- 1 tbsp Extra Virgin Olive Oil
- 16 oz Ground Italian Chicken Sausage
- 1 Green Bell Pepper sliced, (about 150 grams)
- ½ Red Onion sliced, (about 125 grams)
- ¼ tsp Garlic Powder
- ¼ tsp Black Pepper
- ¼ tsp Sea Salt
- ¼ Red Chili Pepper
- 4 Large Whole Eggs
- ¼ tsp Thyme
- 1 stalk Scallions sliced, (about 10 grams)
Instructions:
- Pour 1 cup of water into your skillet. Bring the water to a boil. Once boiling add your cubed sweet potato to the pan. Then cover with a lid and cook for 8 minutes, until the potato is fork-tender. (This won’t be enough water to cover the sweet potato, that is fine.)
- After 8 minutes, remove the sweet potato from the pan and set them to the side for later.
- Now, in the same pan, turn the heat to medium, add your oil to the pan, then immediately add your chicken sausage to the pan. Using a spatula, break up the sausage into smaller pieces, about the size of marbles.
- Cook the sausage for about 5 minutes, stirring every few minutes. Then add your peppers and onions to the pan. Season everything with garlic powder, black pepper, and salt. Stir the veggies in with your chicken sausage and cook for another 2-3 minutes.
- While the chicken sausage is cooking season your sweet potatoes with chili pepper.
- At this point, the chicken sausage should be just about done cooking. Now add your sweet potatoes back into the pan. Gently stir the sweet potatoes in with sausage and veggies until evenly combined.
- Spread the ingredients in the pan out into an even layer, and then create 4 little wells in the ingredients. Crack one egg into each of these 4 wells. Then cover your pan with a lid and cook for 3-5 minutes. Just until the egg has turned white and is no longer runny.
- Remove the lid, season everything with a little thyme, then sprinkle the sliced scallion overtop! Serve and enjoy!
Sausage and Sweet Potato Breakfast Skillet
Ingredients
- 1 cup Water
- 1 Sweet Potato cut into bite-sized cubes, (about 350 grams)
- 1 tbsp Extra Virgin Olive Oil
- 16 oz Ground Italian Chicken Sausage
- 1 Green Bell Pepper sliced, (about 150 grams)
- ½ Red Onion sliced, (about 125 grams)
- ¼ tsp Garlic Powder
- ¼ tsp Black Pepper
- ¼ tsp Sea Salt
- ¼ Red Chili Pepper
- 4 Large Whole Eggs
- ¼ tsp Thyme
- 1 stalk Scallions sliced, (about 10 grams)
Instructions
- Pour 1 cup of water into your skillet. Bring the water to a boil. Once boiling add your cubed sweet potato to the pan. Then cover with a lid and cook for 8 minutes, until the potato is fork-tender. (This won't be enough water to cover the sweet potato, that is fine.)
- After 8 minutes, remove the sweet potato from the pan and set them to the side for later.
- Now, in the same pan, turn the heat to medium, add your oil to the pan, then immediately add your chicken sausage to the pan. Using a spatula, break up the sausage into smaller pieces, about the size of marbles.
- Cook the sausage for about 5 minutes, stirring every few minutes. Then add your peppers and onions to the pan. Season everything with garlic powder, black pepper, and salt. Stir the veggies in with your chicken sausage and cook for another 2-3 minutes.
- While the chicken sausage is cooking season your sweet potatoes with chili pepper.
- At this point, the chicken sausage should be just about done cooking. Now add your sweet potatoes back into the pan. Gently stir the sweet potatoes in with sausage and veggies until evenly combined.
- Spread the ingredients in the pan out into an even layer, and then create 4 little wells in the ingredients. Crack one egg into each of these 4 wells. Then cover your pan with a lid and cook for 3-5 minutes. Just until the egg has turned white and is no longer runny.
- Remove the lid, season everything with a little thyme, then sprinkle the sliced scallion overtop! Serve and enjoy!
Macro Nutrition
Macro Adjustments:
Below outlines the items in each macro group that are easily adjustable to meet your specific macros.
Fat:
The fat in this recipe comes from the oil the sausage is cooked in and the egg yolk. This recipe is relatively low in fat, but if you wanted to reduce the fat, you could cook in less oil, or only use egg whites, leaving out the yolk. However, if you are looking to increase the fat, this recipe would be AMAZING with some fresh sliced avocado on top!
Carbohydrates:
The carbs from this recipe come from the potatoes. Obviously, an easy ingredient to adjust to increase or decrease the carbs. However, you can choose to switch out the sweet potatoes for red skin, yukon gold, or russet potatoes. Really, any potato will work for this recipe.
Protein:
The protein comes from the egg white and sausage. Both a little harder to adjust because they each contain a large part of other macronutrients. Eggs and chicken sausage contain both protein and fat. Therefore when making adjustments to either of these you will want to keep an eye on your fat. But you can easily use more or less sausage or eggs.
Meal Prep:
Yes, this is a great recipe for meal prep. However, if meal prepping you will want to slightly undercook the egg. This way when you go to reheat the recipe the egg will finish cooking and the yolk won’t be overdone. This recipe will last in the fridge for 5-7 days.
Freezer Friendly:
No, this recipe is not freezer-friendly. Eggs don’t really like to be cooked, frozen, and cooked again.
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