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30g Protein Breakfast Hash


  • Total Time: 25-30 minutes
  • Yield: 2 servings 1x

Description

Start your day strong and energized with a breakfast that truly fuels you. This 30g protein breakfast hash is designed to deliver a substantial protein boost right when you need it most, setting a positive tone for your entire morning. It’s a hearty, satisfying meal that comes together quickly, making it perfect for busy weekdays or a relaxed weekend brunch.


Ingredients

Scale
  • 1 tablespoon olive oil
  • 1 cup diced sweet potato (about 1 medium sweet potato)
  • 1/2 cup diced onion
  • 1/2 cup diced bell pepper (any color)
  • 4 ounces lean ground turkey or chicken sausage, casings removed
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder
  • Salt and black pepper to taste
  • 2 large eggs
  • 1/4 cup shredded low-fat cheddar cheese
  • 2 tablespoons chopped fresh parsley or chives, for garnish

  • Instructions

    1. Prepare the vegetables: Start by dicing your sweet potato, onion, and bell pepper into small, uniform pieces. Smaller pieces will cook more quickly and evenly, ensuring a tender hash.

    2. Saute the aromatics and sweet potato: Heat the olive oil in a large non-stick skillet over medium heat. Add the diced sweet potato and onion, cooking for 5-7 minutes, stirring occasionally, until the sweet potato begins to soften and the onion becomes translucent.

    3. Add the protein and bell pepper: Crumble the ground turkey or chicken sausage into the skillet with the sweet potato and onion. Add the diced bell pepper, smoked paprika, and garlic powder. Cook for another 5-7 minutes, breaking up the meat with a spoon, until the sausage is fully cooked through and the bell pepper is tender-crisp. Season generously with salt and black pepper.

    4. Create wells for the eggs: Once the hash is cooked, use the back of your spoon to create two small wells or indentations in the hash mixture.

    5. Cook the eggs: Carefully crack one egg into each well. Cover the skillet with a lid and cook for 3-5 minutes, or until the egg whites are set and the yolks reach your desired level of doneness (runny, jammy, or firm).

    6. Melt the cheese and serve: Just before the eggs are fully cooked, sprinkle the shredded cheddar cheese over the entire hash. Replace the lid for another minute or two, allowing the cheese to melt beautifully. Garnish with fresh parsley or chives and serve immediately.

    • Prep Time: 10 minutes
    • Cook Time: 15-20 minutes
    • Category: breakfast
    • Method: skillet
    • Cuisine: american

    Nutrition

    • Serving Size: 1 serving
    • Protein: 30

    Keywords: breakfast, high protein, hash, sweet potato, easy, quick, healthy, skillet, eggs, turkey