High-Protein Savory Sausage & Potato Hash Recipe

There is something deeply comforting about a sizzling skillet filled with savory, protein-packed sausage and golden, crispy potatoes that fills the kitchen

Equipment

• Large cast-iron skillet — retains heat exceptionally well to achieve a crispy exterior on both the meat and potatoes.
• Sharp chef’s knife — ensures uniform cubing of ingredients for even cooking times.
• Sturdy wooden spatula — allows you to easily scrape up flavorful browned bits from the bottom of the pan without scratching the surface.
• Measuring spoons and cups — ensures precise portioning for accurate macro tracking.

Ingredients

• 1 lb chicken or turkey sausage links, sliced into rounds
• 1.5 cups russet or Yukon gold potatoes, peeled and diced into 1/2-inch cubes (Note: Yukon golds yield a naturally buttery texture)
• 1 tbsp avocado oil or olive oil
• 1/2 medium yellow onion, finely diced
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp black pepper
• 1/2 tsp sea salt (Note: adjust depending on the sodium content of your chosen sausage)
• 1/4 cup fresh parsley, chopped for garnish

Instructions

1. Heat the skillet: Place a large cast-iron skillet over medium heat and add the 1 tablespoon of olive oil. Allow the oil to shimmer for about 1 minute.
2. Brown the sausage: Add the sliced sausage rounds to the hot skillet in a single layer. Cook for 5 to 6 minutes over medium-high heat , flipping halfway through until nicely browned and slightly crisp on the edges. Remove the sausage with a slotted spoon and set aside, leaving the flavorful pan drippings behind.
3. Sear the potatoes: Add the diced potatoes directly into the remaining pan drippings. Spread them out evenly and let them cook undisturbed for 4 to 5 minutes over medium heat to build a golden-brown crust.
4. Sauté aromatics: Toss in the diced onions and minced garlic around the potatoes. Reduce heat to medium-low and stir gently for 3 to 4 minutes until the onions are translucent and fragrant.
5. Combine and finish: Return the cooked sausage to the skillet along with the smoked paprika, sea salt, and black pepper. Toss everything together thoroughly over low heat for 2 minutes until heated through and well-coated.
6. High protein cooking tip: Keep the heat moderate when re-combining to prevent the lean protein from drying out while ensuring the potatoes absorb the spices.
7. Serve: Garnish with fresh chopped parsley and serve hot.

Nutrition

Calories: 380 kcal · Protein: 26g · Fat: s: 14g Cholesterol: 65mg · Carbohydrates: 32g · Fiber: 3g · Sugar: 3g · Sodium: 680mg