Sweet Potato & Brussels Sprout Hash with Poached Eggs
This Sweet Potato & Brussels Sprout Hash with Poached Eggs is a vibrant, comforting dish that proves nourishing food can be both simple and deeply satisfying. The natural sweetness of caramelized sweet potatoes pairs beautifully with the earthy flavor of roasted Brussels sprouts, while soft, perfectly poached eggs add richness and protein to round out the meal.
For women navigating menopause, this recipe offers a delicious way to support balance and energy. Sweet potatoes provide complex carbohydrates and beta-carotene to help stabilize blood sugar and mood, while Brussels sprouts—members of the cruciferous family—support natural detoxification and hormone metabolism. The eggs add high-quality protein and essential nutrients that promote steady energy and muscle maintenance.
Whether enjoyed for brunch, lunch, or a cozy dinner, this hash is an easy, one-pan dish that delivers comfort, nourishment, and vibrant flavor — exactly what your body craves during times of change.
Sweet Potato & Brussels Sprout Hash with Poached Eggs
Ingredients
- 2 tsp olive oil
- 1/4 cup diced onion
- 1/4 cup diced green pepper
- 1 medium sweet potato, peeled and diced into small cubes
- 8 oz. Brussels sprouts, trimmed and halved
- 1/2 tsp smoked paprika
- 1/2 tsp dried savory or thyme
- pinch dried chili flakes (optional)
- Salt & pepper, to taste
- 4 large eggs
- Optional: fresh parsley or chives for garnish
Instructions
- Heat olive oil in a large skillet over medium heat. Add onion and green pepper and sauté 2-3 min until soft.
- Add the sweet potato cubes and Brussels sprouts, season with smoked paprika, savory, dried chili flakes if using, salt, and pepper. Cook 15-20 min, stirring occasionally, until veggies are tender and slightly caramelized.
- While veggies cook, bring a small pot of water to a gentle simmer. Add a splash of vinegar, create a gentle whirlpool, and crack the eggs in one at a time. Cook 3-4 min for runny yolks or longer for firmer eggs.
- Divide the hash between two plates and top each with 2 poached eggs. Garnish with fresh parsley or chives
Notes
- Swap eggs for a plant-based option if preferred.