This recipe is quick, easy, and healthy, with zucchini and onions in place of potatoes and goat cheese adding major creaminess!
Sometimes you order something at a restaurant and think, “I could make that!” It hasn’t happened to me very often, but that thought came up recently when I tried breakfast hash at a local diner. Don’t get me wrong—it was a perfectly fine meal, filled with spicy potatoes, savory sausage, melted cheese, and a few veggies for color. But I just knew I could do it better!
The next weekend, I came up with this healthy breakfast hash recipe. My neighbor had just brought over a pile of zucchini from her garden, and I was out of potatoes—but I had some leftover chicken sausage links and a nice chunk of herbed goat cheese. I threw in my usual faves—onion, garlic, olive oil, and fat-free feta—and decided at the last minute not to scramble the eggs. Keeping them whole and baking them in the oven felt like a stroke of genius! The result was so much more complex and satisfying than the usual meat-and-potatoes hash. I may never order it in a diner again!
Is This Breakfast Hash Recipe Healthy?
This breakfast hash is packed with protein, low in carbs, and rich in fiber and micronutrients from the veggies while containing a moderate amount of fat. All that makes it a healthy choice in controlled portions as part of an otherwise well-balanced omnivore diet. Skipping the traditional potatoes also helps make it a keto-friendly dish!
However, the sodium content could be an issue for those concerned about their intake. You can mitigate this by opting for low-sodium sausage—or making your own Turkey Sausage from scratch so you can control how much salt goes into it.
To make the dish more vegetarian-friendly, swap the chicken sausage with plant-based options. You can also sub in more veggies for the sausage, like meaty mushrooms and sweet bell peppers. I don’t recommend going vegan with this recipe, as eggs are the star of the show!
What Is Hash?
The word hash comes from the French word hacher, which means “to chop up.” This makes sense, given that the dish originated among 14th-century English commoners who repurposed leftovers by chopping them up into a hearty and satisfying one-pan meal. By the mid-1800s, hash had become a popular and economical staple in the U.S., with a version favored by Irish immigrant communities that included chopped corned beef and potatoes. The most traditional ingredients are leftover meat, potatoes, and onions—but modern cooks adapt this versatile dish in countless ways, tossing in everything from fish to chickpeas. The most striking version I’ve heard of comes from New England, where they add beets and call it Red Flannel Hash.
How Do I Store Leftovers?
Transfer the cooled hash to an airtight container and place it in the fridge, where it should last for 3 to 4 days. To reheat, warm the hash in a skillet over medium heat until it is warmed through. Adding a little oil to the skillet can help make it crispier.
Serving Suggestions
Whether you’re making breakfast for dinner or serving up a fabulous brunch spread, this healthy breakfast hash recipe pairs well with a wide variety of sides. Keep it low-carb with a side of creamy Coconut Yogurt and this delightfully tangy Low-Carb Sugar-Free Keto Cranberry Sauce. Bring more greens into the picture by pairing your hash with Garlic Sautéed Spinach, a Greek Healthy Broccoli Salad, or Air-Fryer Frozen Green Beans. Take your brunch game to the next level by treating your guests to a Homemade Caramel-Vanilla Iced Coffee, Healthy Pumpkin Pie Dip With Coffee Chips, richly satisfying Protein Waffles, this breakfast hash recipe, and the creamy-tart refreshment of this No-Bake Key Lime Pie.
Ingredients
- 1/2 tablespoon olive oil
- 1 tablespoon garlic minced
- 1 large zucchini sliced, about 2 cups
- 1 small onion roughly chopped, about 1 cup
- Pinch of salt and pepper
- 2 Italian-style chicken sausage links sliced
- 1/2 cup reduced-fat or fat-free feta cheese
- 2 eggs
- 2 ounces herbed goat cheese
- Balsamic vinegar for drizzling
Instructions
- Preheat oven to 400 degrees Fahrenheit.
- Heat the olive oil in a large pan over medium-high heat. Sauté 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 the sliced sausage, continuing to cook until the sausage is lightly browned.
- Stir in the feta cheese, making sure it gets spread evenly among the veggies and sausage.
- Push aside the veggies to make 2 wells in the mixture. Crack an egg into each well. 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 doneness.
- Divide the hash among 2 plates and crumble goat cheese over the top.
- Drizzle with balsamic vinegar and serve immediately.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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