Healthy Breakfast Hash recipe (High Protein, Low Carb)

This hash recipe is quick, easy and healthy! Zucchini and onions are used in place of potatoes and goat cheese adds some major creaminess!

Do you ever go to restaurants, order delicious dishes and then try to re-create them at home… This is what happened with this hash recipe and I have to say, I am quite happy with the result.

What is a Breakfast Hash?

Your typical breakfast hash will have in it diced potatoes and other vegetables, such as onions and bell peppers. It’s then fried and served with eggs and your favorite morning pork product. Most people sautee the vegetables and cook the eggs how they like them (sunny-side up or over easy seem to be most associated with a hash). Cheese is a popular addition, as is toast. The great thing about this dish is that it can be personalized to the diner so no two hashes ever need to be the same.

What Makes This Hash Healthy?

This hash isn’t the most traditional because it is missing the main ingredient of a hash: potatoes. But, since there is zucchini and goat cheese (sidenote: Remember the zucchini and goat cheese baked avocados? Best. Combo. Ever) you don’t need potatoes.

Using goat cheese in a hash makes it ca-ray-zay creamy you guys. AND, remember the zucchini noodles with everything pesto and fried eggs? Runny yolks and zucchini noodles were just MADE for each other. Add some chicken sausage and you have pure love.

INGREDIENTS

• 1/2 tbsp olive oil
• 1 tbsp garlic, minced
• 1 large zucchini, sliced (about 2 cups)
• 1 small onion, roughly chopped (about 1 cup)
• pinch of salt/pepper
• 2 Italian-style chicken sausage links, sliced (I like Johnsonville 3-cheese Italian)
• 1/2 cup reduced-fat or fat-free feta cheese
• 2 eggs
• 2 oz herbed goat cheese
• balsamic vinegar, for drizzling

INSTRUCTIONS

• Preheat your oven to 400 degrees.
• Heat the olive oil in a large pan on medium/high heat. Sautee the garlic, zucchini, onion and a pinch of salt and pepper until the vegetables are lightly browned and soft.
• Turn down the heat to medium and add in the sliced chicken sausage, continuing to cook until the sausage is lightly browned.
• Stir in the feta cheese, making sure it gets spread evenly among the veggies/sausage.
• Push aside the veggies, making two wells in the mixture, and crack an egg into each. Sprinkle with a little salt and pepper.
• Cover the pan with a lid and pop it in the oven until the egg is cooked to your desired level of done-ness.
• Divide the hash among 2 plates and crumble goat cheese over top.
• Drizzle with balsamic vinegar and serve.

how to store breakfast hash

Transfer the cooled-down hash to an airtight container and place it in the refrigerator. There it should last 3-4 days.

You can also freeze the hash for up to 4 months. To reheat, thaw the hash in the refrigerator overnight and then cook in a skillet over medium heat until it is warmed through.

Recipe

Healthy Breakfast Hash Recipe

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Serves: 4

Prep: 15 minutes minutes

Cook: 15 minutes minutes

Ingredients

• 1/2 Tbsp Olive Oil
• 1 Tbsp Garlic minced
• 1 Large zucchini sliced (about 2 cups)
• 1 Small onion roughly chopped (about 1 cup)
• Pinch of salt/pepper
• 2 Italian Style Chicken sausage links sliced (I like Johnsonville 3 cheese Italian)
• 1/2 Cup Reduced-fat or fat-free Feta cheese
• 2 Eggs
• 2 oz Herbed goat cheese
• Balsamic Vinegar for drizzling

Instructions

• Preheat your oven to 400 degrees.
• Heat the olive oil in a large pan on medium/high heat. Sautee the garlic, zucchini, onion and a pinch of salt and pepper until the vegetables are lightly browned and soft.
• Turn down the heat to medium and add in the sliced chicken sausage, continuing to cook until the sausage is lightly browned.
• Stir in the feta cheese, making sure it gets spread evenly among the veggies/sausage.
• Push aside the veggies, making two wells in the mixture, and crack an egg into each. Sprinkle with a little salt and pepper.
• Cover the pan with a lid and pop it in the oven until the egg is cooked to your desired level of done-ness.
• Divide the hash among 2 plates and crumble goat cheese over top.
• Drizzle with balsamic vinegar and serve.

Nutrition Info:

Calories: 232kcal (12%) Carbohydrates: 8g (3%) Protein: 17g (34%) Fat: 15g (23%) Saturated Fat: 6g (38%) Polyunsaturated Fat: 1g Monounsaturated Fat: 3g Trans Fat: 0.01g Cholesterol: 128mg (43%) Sodium: 691mg (30%) Potassium: 210mg (6%) Fiber: 1g (4%) Sugar: 4g (4%) Vitamin A: 514IU (10%) Vitamin C: 12mg (15%) Calcium: 50mg (5%) Iron: 1mg (6%)

Nutrition Disclaimer

Recipes written and produced on Food Faith Fitness are for informational purposes only.

Author: FoodFaithFitness

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