Zucchini and Sweet Potato Hash

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Zucchini and Sweet Potato Hash is so delicious! Add some onion and chopped mushroom as aromatics, and you’ll be so pleased you’re eating healthfully!

Zucchini and Sweet Potato Hash

This summer has been pretty wild for me. We started it out with my husband’s surgery and are ending it with my autoimmune diagnosis. I’m still holding out a smidgen of hope that Dr. Crunchy got it wrong and that The Irishman will say it’s something minor. But, in the meantime, I’m taking a look at my life to see where I can be making healthier choices.

This Zucchini and Sweet Potato Hash definitely makes the cut. Not only does it use up two alternative vegetables — alternative meaning things my kids would definitely raise an eyebrow over — but it does so in a very delicious way. 

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I don’t really know if my kids would like it, but I don’t really care. I’ve been making batches and batches of it for myself, and it’s kinda becoming addictive.

However, for the record, at least one sweet potato-hater outside my family has been declared a fan, so there’s that.

I’ve been cooking up this hash for the last few weeks in big batches. I’ll have it with a fried egg, sausage, or cooked chicken, mostly for breakfasts and lunches. It’s really good served with a little chopped avocado, in case you’d like to add some healthy fat into the mix.

It’s a great way to use up all the zucchini that by now is coming out your ears. The slight bitterness of the zucchini balances really well with the sweetness of the sweet potato.

For the ingredient-minded, this Zucchini and Sweet Potato Hash is gluten-free and perfect for Whole30.

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Whole 30 Recipes for Summer | Good Cheap Eats
Zucchini and Sweet Potato Hash
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Zucchini and Sweet Potato Hash is so delicious! Add some onion and chopped mushroom as aromatics, and you'll be so pleased you're eating healthfully!
Course: Main Course, Side Dish
Cuisine: American
Keyword: sweet potato hash, sweet potatoes, zucchini, zucchini and sweet potato hash
Servings: 4
Calories: 81 kcal
Author: Jessica Fisher
  • 1 tablespoon olive or coconut oil
  • 1 medium sweet potato cubed
  • 1/2 onion (1/4 cup chopped)
  • 1/4 cup sliced mushrooms
  • 2 small zucchini cubed
  • salt and pepper
  1. Heat the oil in a large skillet until shimmering. Add the sweet potato, onion, and mushroom, and toss to coat. Cook for several minutes, stirring, until onions start to go clear.
  2. Add the zucchini and season the vegetables to taste with salt and pepper. Continue cooking until the zucchini and sweet potatoes are tender. Adjust seasonings and serve.
  3. Hash can be made in advance and stored in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or in the microwave.
Recipe Notes

Nutritional values are approximate and are based on 1/4 of the recipe. Refrigerate leftovers promptly and use within 4 days.

Nutrition Facts
Zucchini and Sweet Potato Hash
Amount Per Serving
Calories 81 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Sodium 26mg1%
Potassium 399mg11%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 4g4%
Protein 2g4%
Vitamin A 4807IU96%
Vitamin C 19mg23%
Calcium 25mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

About Jessica Fisher

I believe anyone can prepare delicious meals—no matter their budget.

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  1. Stephanie M. says

    This looks absolutely delicious. It reminds me of your eggs and sweet potato hash which I have made and love. So next, I’m going to make this. Our daughter moved out recently but she still sleeps over once a week because it’s much closer to work than where she lives now and she can save a little on gas/tolls. She would really love a healthy delicious meal like this and I’m sure she will ask for the recipe. Going to make this over the weekend when she’s here.

    • Let me know what you think. It’s an interesting mix of two traditionally unpopular veggies. Haha!

      • Stephanie M. says

        Hi Jessica:

        I made this right after you posted it and it was delicious!!!! It looked like you served either smoked sausage or kolbasi with it so I served sliced Hillshire Farms smoked turkey sausage with it and when I plated it up, it looked exactly like your picture. Before I served it to our daughter, I took the plate over to the computer and put it next to your picture. She said, “Mom, it looks identical.” That made me smile. I think I read somewhere that you don’t like zucchini but we love it so this was all the better made with it. I use zucchini quite often in a number of dishes and also for zucchini bread. We enjoyed it for dinner and for lunch the next day. I’m sorry I forgot to write you about it. Thanks again for yet another wonderful recipe which I have printed out like so many of your recipes and now has a place in my recipe binder. 🙂 Also while we’re on the subject of all of your wonderful recipes, I also wanted to let your know that last week, I made your Croque-Monsieur. OMG. That was out of this world delicious and it is another recipe that I printed out and put in my recipe binder. Paul loved those and so did I. I never had Gruyere cheese but it was awesome! Looking forward to making these again in the Winter with some homemade Tomato Soup. 🙂

        • Love it! Gruyere is one of my faves. And yes, tomato soup sounds divine. If only the weather would cooperate.

  2. Kirstin says

    I’m so sorry about your thyroid issues. I have hypothyroidism and Hashimoto’s. Switch to a toothpaste with no fluoride, if you haven’t done so.

  3. Rebecca says

    I am so sorry to hear about your diagnosis. I suffer as well from autoimmune disorders (psoriasis and celiac’s) and have found that diet (specifically Paleo/Whole 30 and the Autoimmune Paleo Diet) have made me feel so much better. I am also the primary cook of the household, and with minor adjustments made for them, my family is fairly accepting of the new food limitations.
    Given that you are such a wonderful cook, I am sure that, if anyone can, you can make these restrictive diets much more interesting. I would love to see more gluten-free Mexican food!
    Best of luck.

    • Thanks for the encouragement. Do you want GF mexican food or paleo? One is a bit easier than the other.

      • Rebecca says

        Either one would be good….I imagine that GF would be a bit easier than full paleo.

      • I would love to see something that is Whole 30 approved for mexican food! I am starting tomorrow and know that is gonna be a big one cause I love all the fixings lol

        • I think that lettuce wraps, bowls, and taco salads will be your friend. You can be generous with the guacamole, salsa, and olives as well as lettuce, fajita veggies, cauliflower rice, squash, etc. Vary the meats between chicken, beef, pork, and fish. You could even make a chipotle mayonnaise to go on the fish. LOTS of options. Makes me hungry.

  4. Stephanie says

    AMAZING!!! This is seriously delicious I am thinking about prepping ahead of time a couple times a week to bring this to school.

  5. karen J says

    I just made this hash tonight and it was a hit. In fact, I copied your meal exactly with kielbasa and even the avocado cubes and made my husband look at your picture to match with our plates. My sweet potatoes were white, but other than that, an exact replica. Very delicious! I wish I had some hash left to go with poached eggs for breakfast but we ate it all. Rats!
    I love that this is healthy. I also have thyroid disease (and atrial fib, high cholesterol, and high blood pressure-all genetic-thank you parents) Everything is under control with healthy eating and good prescription coverage.

  6. We’re having this for dinner tomorrow night. We also bought the chicken tenderloins from Trader Joe’s that you recommended. Hoping this will help us have a fast, healthy meal on a busy weeknight!

    We shared this post on 1099 Mom. Thanks!

  7. Diane says

    Happy New Year! I keep coming back to this recipe. Do you peel the sweet potato? What type of sausage do you use?

  8. Katie says

    Do you use fresh mushrooms? Or would canned work?

    • I do use fresh mushrooms. I’ve never bought canned, so I’m not super familiar with them. I imagine that the texture and flavor will be a bit different. My mom bought canned when I was a kid. Also, you probably wouldn’t need to add them at the beginning because they’re already cooked.

  9. Sandi says

    I made this tonight (minus the mushrooms as I don’t like them) for my daughter and I, it was so yummy! I never imagined putting sweet potatoes and zucchini together, but they really complimented each other nicely. Can’t wait to have my leftovers in the morning with a couple of fried eggs. This will definitely be made often. (I did have to make some regular mashed sweet potatoes for my husband and son though, as they are not huge fans of zucchini. They don’t know what they’re missing!)

  10. Francesca says

    I made this hash this morning for breakfast, as I am starting the Whole30 on Monday and kind of wanted to get started. As someone who loves all of the ingredients, it came out delicious. I added some cinnamon to exacerbate the sweet potato flavor and topped with a fried egg. My avocados aren’t ripe yet but they will definitely be featured with this dish in the future. Thank you for the great idea!

  11. Stephanie A says

    This was so delicious! Thank you for the easy meal idea. I skipped the mushrooms since I didn’t have any and added a few cloves of garlic. It came out perfect!

  12. Staci Rollins says

    What kind of sausage do you use?

    • In the picture is Aidells Chicken and Apple Sausage. It goes really well with the vegetables.

  13. Sorry to hear about the autoimmune diagnosis. It’s a large club your joining. I’ve had hypo thyroid for years & autoimmunity showed up courtesy of Chronic Fatigue Syndrome & later Lyme Disease. I’ve got Labile Hypertension, & Cholesterol + elevated Lipids. I’m
    doing the DASH Diet for Hypertension, + low Fat & Low Sugar. Fortunately I love vegetables except canned artichokes. You will find a healthy diet, exercise, extra attention to prevent infections will go a long way. Have a talk with your family members & friends about keeping illnesses they get away from you. Like taking care of their eating utensils & kleenix when they have a cold for example. You should avoid doing cat litter pans, emptying trash, breathing in dust, etc. Get the Flu Shots every year, ask if you can get the pneumonia shot, get enough good quality sleep every night. If you feel really tired, take a break, ask if there are any vaccinations you should reup. Take the best carry of yourself & don’t overdo! If you get rundown you can get really sick. Try eating organic foods, & minimize processed foods, get as many chemicals out of your diet & go for organic cleaning Materials like Vinegar, BK Soda, plain bleach I use in the bathroom. Clean with gloves, including the dishes, a face mask against dust if need be. Use laundry detergents & products that are unscented. Those are tips I have tried successfully. If you garden use a mask & gloves, soil is naturally full of microbes you can breathe in & some can penetrate skin. Wash your produce in a dish pan of cold water & 2 cups Apple Cider Vinegar, the ACV kills bacteria, viruses, fungus, & Spores. Scrub dirt off with a brush. I have added Purell at every sink. When you shop don’t be afraid to wear gloves. Shoppers & stockers Cough, sneeze, on & handle everything. Or carry a travel Bottle of Purell
    In your purse & use it when marketing or running errands. If you have to sit in a waiting room full of sick people grab one of those masks they provide, use you Purell afterward. Your bottle not theirs. You know the expression drive defensively? You must live defensively. You must protect yourself. Try not to let stress get to you, it wears you down. Ok? You can beat this, you take the best possible care of yourself, and protect yourself from things that might make you rundown or ill or both. God Bless, & keep the great recipes coming. MA from Boston, MA

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