Butternut Squash and Apple Hash with Sausage

Start the day with this Butternut Squash and Apple Hash with Sausage and avoid the mid-morning face-plant-in-the-donuts sugar crash

Nor does it have to be sweet and ooey gooey to be considered breakfast. Or from a box. And it doesn’t even have to be eaten in the morning.

Enter the hash. A dish of diced or chopped meat and often vegetables sautéed in a frying pan. In other words, the perfect way to start your day when you’re looking for something warm, hearty and satisfying that will keep your blood sugars stable all morning long. Imagine your breakfast plate piled with tender butternut squash cubes, sweet apples and savory homemade turkey sausage. Maybe even topped with an egg for extra protein and staying power. 

Yes, this could be your breakfast. Or dinner. We’re huge fans of breakfast for dinner at our house and this hash is often on the menu when winter squash is bountiful and in season.

Preparing this dish ahead of time, either start to finish or just pre-chopping your vegetables and cooking the sausage means you’ll spend less time in the kitchen. It also freezes beautifully so consider making a double batch and freezing it in individual portions for a super quick reheat and eat option when you need something fast and filling.

Using ground turkey and a few dried spices from the pantry in place of store-bought breakfast sausage saves you money and means you’ll be getting less sodium and no preservatives.

Not a kale lover? Replace the kale with spinach or chard or leave it out. It’s still incredibly delicious.

So if you’re in a breakfast rut or tired of the mid-morning-post-high-carb breakfast, then this hash is for you.

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Let's Get Cookin'

Butternut Squash and Apple Hash with Sausage

Some of our favorite fall flavors come together in this satisfying hash. Serve it with a side of sauteed vegetables for dinner or toss a fried egg on top for a hearty breakfast on a cool, crisp morning

• Author: The Real Food Dietitians
• Prep Time: 10 mins
• Cook Time: 25 mins
• Total Time: 35 mins
• Yield: Serves 4
• Category: Breakfast
• Cuisine: Paleo, Whole30

Print Recipe

★★★★★ 5 from 4 reviews

Ingredients

• 1 Tbsp. coconut oil, divided
• 1 medium onion, diced
• 1 small butternut squash (1 ½ lbs.), peeled and cut into ¼-inch dice (about 3 cups)
• 1 medium apple, cored and diced
• 12 ounces ground turkey or chicken
• ½ tsp. dried sage
• ¼ tsp. dried thyme
• ¼ tsp. garlic powder
• ½ tsp. sea salt
• Pinch of nutmeg and/or red pepper flakes (optional)
• 3 cups kale, chard or spinach, washed and torn

Instructions

1. Combine ground turkey, sage, thyme, garlic powder, salt and nutmeg or red pepper flakes (if using) in small bowl. Stir with large spoon or use your hands to combine. Set aside.
2. Place a large skillet over medium-high heat. Add 2 tsp. coconut oil and heat just until oil starts to shimmer. Add onion and butternut squash. Saute for 7-8 minutes, stirring occasionally.
3. Add 3 Tbsp. water and diced apple. Cook an additional 5 minutes, stirring occasionally.
4. Move vegetable mixture to one side of the pan. Add 1 tsp. coconut oil and turkey mixture. Allow turkey to cook a few minutes before breaking it up with a spatula or wooden spoon.
5. Continue to cook 5-6 minutes or until turkey is cooked through and no longer pink. Stir to combine vegetables and sausage.
6. Place kale/chard/spinach on top of hash and cover with a lid. Allow greens to wilt, about 1-2 minutes. Stir, season with additional salt and pepper and serve.

Nutrition

• Serving Size: 1/4 recipe
• Calories: 308
• Sugar: 8g
• Sodium: 372mg
• Fat: 13g
• Carbohydrates: 24g
• Fiber: 5g
• Protein: 25g

Have you tried this recipe yet? If so, we’d love to hear what you thought of it in the comments below.

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About Jessica Beacom

Jessica is a Registered Dietitian Nutritionist living in Boulder, CO with her hubby and two daughters. She's been described as a 'real food evangelist' and loves sharing her knowledge with others to help them break free of the diet mentality and find their own food freedom. In her spare time she enjoys CrossFit, telemark skiing, mountain biking, teaching herself how to play the banjo and camping out under the stars.