Turkey Sausage and Kale Sweet Potato Hash (High-Protein, Gluten-Free)

Chef Emma remembers the first time her teenage son came home from football practice absolutely ravenous, asking for “something filling but healthy” that would fuel his training.

She quickly threw together this Turkey Sausage and Kale Sweet Potato Hash, combining lean turkey sausage, nutrient-dense kale, and satisfying sweet potatoes in one skillet.

Turkey Sausage and Kale Sweet Potato Hash (High-Protein, Gluten-Free)

High-protein one-pan hash featuring turkey sausage, sweet potatoes, and kale. Perfect for breakfast, lunch, or dinner. Naturally gluten-free!

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Ingredients Equipment Method Notes

Ingredients

  

• 1 pound turkey sausage casings removed
• 2 large sweet potatoes diced (4 cups)
• 3 cups fresh kale chopped
• 1 large red bell pepper diced
• 1 medium onion diced
• 3 cloves garlic minced
• 2 tablespoons olive oil divided
• 1 teaspoon smoked paprika
• ½ teaspoon cumin
• ½ teaspoon onion powder
• ¼ teaspoon cayenne pepper optional
• Salt and pepper to taste
• 4 eggs optional topping
• Fresh cilantro avocado, hot sauce for serving

Equipment

• Large cast iron skillet (12-inch)
• – Cutting board and knife
• Spatula or wooden spoon
• – Measuring cups and spoons

Method

 

1. Heat 1 tablespoon olive oil in large skillet over medium-high heat.
2. Add diced sweet potatoes and cook 10-12 minutes until tender and golden, stirring occasionally.
3. Remove sweet potatoes and set aside.
4. Add remaining oil and turkey sausage; break apart and cook 5-7 minutes until browned.
5. Add onion and bell pepper; cook 3-4 minutes until softened.
6. Stir in garlic, paprika, cumin, onion powder, cayenne, salt, and pepper; cook 1 minute.
7. Return sweet potatoes to skillet and toss to combine; cook 2-3 minutes.
8. Add chopped kale and cook 2-3 minutes until wilted.
9. Optional: create wells and crack eggs into hash; cover and cook 3-5 minutes.
10. Serve hot with desired toppings.

Notes

Dice sweet potatoes uniformly for even cooking.
Remove kale stems for better texture.
Store without eggs for meal prep up to 4 days.
Freezes well for up to 2 months.

Calories: 380
Protein: 32g

The dish was so delicious and energizing that it became a permanent fixture in their meal rotation—not just for breakfast, but for lunch and dinner too.

This high-protein hash delivers over 30 grams of protein per serving while tasting like comfort food, making it perfect for active families who refuse to compromise on flavor.

This turkey sausage and sweet potato hash is Chef Emma’s go-to recipe when the family needs serious nutrition without spending hours in the kitchen. The savory turkey sausage provides lean protein, the sweet potatoes add natural sweetness and complex carbs, and the fresh kale contributes vitamins and minerals that support overall health. Whether you’re meal prepping for busy mornings, fueling post-workout recovery, or simply craving a hearty one-pan meal, this high-protein hash consistently delivers satisfaction in every bite.

Summary

This Turkey Sausage and Kale Sweet Potato Hash features seasoned turkey sausage, diced sweet potatoes, fresh kale, bell peppers, and onions all sautéed together until golden and caramelized, then finished with optional fried or poached eggs on top. The entire dish takes 30-35 minutes from start to finish and serves 4 people. Each serving provides approximately 380 calories, 32 grams of protein, and 8 grams of fiber. This naturally gluten-free, high-protein meal is perfect for breakfast, brunch, lunch, or dinner, and works beautifully for meal prep throughout the week.

Equipment for Turkey Sausage and Kale Sweet Potato Hash

• Large cast iron skillet or heavy-bottomed pan (12-inch)
• Cutting board and sharp knife
• Spatula or wooden spoon
• Measuring cups and spoons
• Small bowl (if adding eggs)
• Paper towels

Ingredients for Turkey Sausage and Kale Sweet Potato Hash

For the Hash:

• 1 pound turkey sausage (Italian or breakfast style), casings removed
• 2 large sweet potatoes, peeled and diced into ½-inch cubes (about 4 cups)
• 3 cups fresh kale, stems removed and chopped
• 1 large red bell pepper, diced
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 2 tablespoons olive oil (divided)
• 1 teaspoon smoked paprika
• ½ teaspoon cumin
• ½ teaspoon onion powder
• ¼ teaspoon cayenne pepper (optional, for heat)
• Salt and pepper to taste

Optional Toppings:

• 4 eggs (fried or poached)
• ¼ cup fresh cilantro or parsley, chopped
• Sliced avocado
• Hot sauce or salsa
• Crumbled feta or goat cheese (omit for dairy-free)
• Green onions, sliced

Directions for Turkey Sausage and Kale Sweet Potato Hash

1. Prep ingredients: Peel and dice sweet potatoes into uniform ½-inch cubes. Chop kale, removing tough stems. Dice bell pepper and onion. Set all ingredients within easy reach.
2. Cook sweet potatoes first: Heat 1 tablespoon olive oil in a large cast iron skillet over medium-high heat. Add diced sweet potatoes in a single layer.
3. Brown sweet potatoes: Cook sweet potatoes for 10-12 minutes, stirring occasionally, until they’re tender and developing golden-brown edges. Remove from skillet and set aside.
4. Cook turkey sausage: In the same skillet, add remaining tablespoon of olive oil. Add turkey sausage, breaking it apart with a wooden spoon or spatula into bite-sized crumbles.
5. Brown sausage: Cook sausage for 5-7 minutes until browned and cooked through, breaking into smaller pieces as it cooks. The internal temperature should reach 165°F.
6. Add aromatics: Add diced onion and bell pepper to the skillet with the sausage. Cook for 3-4 minutes until vegetables begin to soften.
7. Add garlic and spices: Stir in minced garlic, smoked paprika, cumin, onion powder, cayenne (if using), salt, and pepper. Cook for 1 minute until fragrant.
8. Combine ingredients: Return cooked sweet potatoes to the skillet. Toss everything together and cook for 2-3 minutes, allowing flavors to meld.
9. Add kale: Add chopped kale to the skillet and stir to combine. Cook for 2-3 minutes until kale wilts and becomes tender but still bright green.
10. Taste and adjust: Taste the hash and adjust seasonings as needed, adding more salt, pepper, or spices to your preference.
11. Optional eggs: If adding eggs, create four small wells in the hash. Crack an egg into each well, cover the skillet, and cook for 3-5 minutes until egg whites are set but yolks remain runny (or cook to your desired doneness).
12. Alternative egg method: You can also fry or poach eggs separately and place them on top of individual servings.
13. Serve: Divide hash among four plates. Top with optional garnishes like fresh cilantro, avocado slices, hot sauce, or cheese. Serve immediately while hot.

Tips and Variations

Cooking Tips:

• Dice sweet potatoes uniformly for even cooking
• Don’t overcrowd the pan—cook in batches if necessary for proper browning
• Cook sweet potatoes first since they take longest to become tender
• Remove kale stems for better texture and faster cooking
• Use ground turkey if you can’t find turkey sausage (add extra seasonings)
• Cast iron skillets work best for achieving caramelized edges

Flavor Variations:

• Southwestern Style: Add black beans, corn, and finish with lime juice and cilantro
• Italian Herb: Use Italian turkey sausage and add cherry tomatoes and fresh basil
• Spicy Cajun: Season with Cajun spice blend and add diced celery
• Mediterranean: Add sun-dried tomatoes, olives, and feta cheese
• Apple Cinnamon: Add diced apples and a pinch of cinnamon for breakfast-style hash

Ingredient Swaps:

• Replace turkey sausage with chicken sausage, ground turkey, or plant-based sausage
• Use regular potatoes, butternut squash, or turnips instead of sweet potatoes
• Swap kale for spinach, Swiss chard, or collard greens
• Add mushrooms, zucchini, or Brussels sprouts for extra vegetables
• Use any color bell pepper or omit entirely

Serving Suggestions:

• Top with fried or poached eggs for extra protein (adds 6g protein per egg)
• Serve with whole grain toast or English muffins
• Add a side of fresh fruit for a complete breakfast
• Wrap in whole wheat tortillas for portable breakfast burritos
• Serve over cauliflower rice for a lower-carb option

Storage and Meal Prep:

• Store hash (without eggs) in airtight containers for up to 4 days
• Reheat in skillet over medium heat or microwave for 2-3 minutes
• Freeze portions for up to 2 months; thaw overnight before reheating
• Prep all ingredients the night before for quick morning cooking
• Cook eggs fresh when serving for best texture and flavor

Nutrition Facts

Based on 4 servings without eggs. Add 70 calories and 6g protein if topping with one egg. Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Highlights

This Turkey Sausage and Kale Sweet Potato Hash is a high-protein powerhouse, delivering 32 grams of lean protein per serving to support muscle growth, repair, and sustained energy throughout the day. Turkey sausage is significantly lower in saturated fat compared to traditional sausage while providing essential amino acids and B vitamins. The sweet potatoes contribute an extraordinary 280% of daily vitamin A needs, supporting eye health, immune function, and healthy skin.

Fresh kale and bell peppers combine to provide 120% of daily vitamin C requirements, acting as powerful antioxidants that support immune health and collagen production. With 8 grams of fiber per serving, this hash promotes digestive health, helps stabilize blood sugar levels, and keeps you feeling full and satisfied for hours. The combination of lean protein, complex carbohydrates, and nutrient-dense vegetables makes this high-protein hash ideal for athletes, active families, and anyone seeking balanced, energizing meals.

Dietitian Tips

• Increase protein further: Top with two eggs instead of one to boost protein to 44g per serving
• Reduce sodium: Use fresh herbs instead of pre-seasoned sausage and control salt additions
• Boost fiber: Double the kale or add extra vegetables like mushrooms and zucchini
• Lower carbs: Reduce sweet potato portion and increase vegetable quantities
• Make it dairy-free: Skip optional cheese toppings and use olive oil instead of butter
• Post-workout meal: This balanced combination of protein and carbs is excellent for muscle recovery

FAQs

1. Can I use pre-cooked turkey sausage for this recipe?
Yes! Pre-cooked turkey sausage works perfectly and saves time. Simply slice it and add during step 7 when adding aromatics. Heat through for 2-3 minutes before proceeding with the recipe.

2. How do I prevent sweet potatoes from sticking to the pan?
Use enough oil, ensure the pan is properly heated before adding potatoes, and resist the urge to stir constantly. Let them develop golden-brown crusts before stirring for best results and less sticking.

3. Can I make this hash ahead for meal prep?
Absolutely! This turkey sausage and sweet potato hash is perfect for meal prep. Cook the entire recipe (without eggs), divide into containers, and refrigerate for up to 4 days. Reheat and top with fresh eggs when ready to eat.

4. What if I don’t have kale?
Spinach, Swiss chard, collard greens, or even broccoli florets work beautifully. Spinach cooks faster, so add it during the last minute of cooking. Heartier greens like collard greens may need a few extra minutes.

5. Is this recipe suitable for breakfast, lunch, or dinner?
All three! This versatile high-protein hash works for any meal. It’s hearty enough for dinner, nutritious enough for breakfast, and portable enough for lunch when packed in containers.

6. How can I make this recipe spicier?
Add diced jalapeños with the bell peppers, increase cayenne pepper, use spicy turkey sausage, or top finished hash with hot sauce, sriracha, or red pepper flakes.

Conclusion for Turkey Sausage and Kale Sweet Potato Hash

Turkey Sausage and Kale Sweet Potato Hash transforms simple, wholesome ingredients into a high-protein, nutrient-dense meal that fuels your body and satisfies your taste buds. This versatile one-pan hash proves that healthy eating doesn’t mean sacrificing flavor or satisfaction—it means choosing ingredients that nourish you while tasting absolutely delicious. Whether you’re feeding athletes, busy families, or health-conscious eaters, this gluten-free hash consistently delivers the perfect combination of lean protein, complex carbohydrates, and vibrant vegetables in every single bite.

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