Packed with colorful veggies, quality protein, and savory flavor, this Healthy Breakfast Hash is a hearty, one-pan breakfast. Made withchickpeas for extra fiber and lightly seasoned, it’s perfect for weekend brunch.
A Quick Look At The Recipe
- ⏲️Ready In: 30 Minutes
- 👪Serves: 4
- 🍽 Calories and Protein: 243 kcals and 16 grams of protein
- 📋Main Ingredients: Yukon potato, Chickpeas, Eggs, Avocado oil, Bell peppers, Mushrooms.
- 📖 Dietary Notes: Dairy-free, gluten-free, high protein, vegetarian-friendly.
- ⭐ Why You'll Love It: This healthy breakfast hash is hearty, flavorful, and packed with protein to keep you full all morning.
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When you hear breakfast hash, a big old greasy fry-up comes to mind. I can assure you that’s not what this is. This breakfast recipe is a healthy twist on a classic recipe and uses both potatoes and chickpeas to bump up its hearty flavor, kinda like in this bok choy breakfast bowl.
As a mom, it’s a meal I love whipping up when I have a little more time on Saturday mornings or Sundays after my long runs. And the best part? My kids actually love it too! It’s such an easy recipe to tweak based on what you have in the fridge (kind of like this carnivore ground beef and eggs), but the result is a comforting, protein-packed breakfast that’s ready in about 30 minutes.
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💭Why You'll Love This Recipe
Healthy wholesome ingredients: Skip the grease, this healthy hash recipe is packed with nutrients and no processed ingredients.
Meal prep: Whip up the recipe on the weekend and reheat it throughout the week for an easy breakfast.
Versatile: This gluten-free breakfast hash is easy to customize with extra spices, toppings, or substituting an ingredient easily to create a new taste each weekend.
Ingredients & Substitutions
- Vegetables: All of the vegetables in the breakfast hash are interchangeable. So, use what you have on hand.
- Chickpeas: Make sure to drain and rinse the chickpeas before you need them. If using raw chickpeas, soak and cook them first.
- Salsa: Salsa and eggs are the best combination ever, and what I use in my breakfast casserole as well as egg and beef scramble. Use the blend you enjoy the most.
- Eggs and egg whites: In order to bump the protein up in the recipe, I do a combo of both eggs and egg whites. This is one of the best hacks for eating 100 grams of protein.
- Make it paleo and Whole30-approved: If you need the hash to be paleo-friendly, substitute sweet potato for both the chickpeas and the regular potato.
See the recipe card for full information on ingredients and quantities.
Flavor Variations
Want to adjust the breakfast skillet a bit to suit your preference that day? Here are some of our favorite tweaks!
- Spicy: I love adding sliced jalapenos to the hash for a kick of heat. Especially during the summer months when I have a ton. A pinch of cayenne pepper is tasty too.
- Cheesy: Grab a dairy-free cheese or sprinkle some nutritional yeast on the hash for a cheesier flavor, which is my kids’ favorite.
- Savory: Serve the hash with sliced avocado on top, sprinkled with salt for a bump in healthy fats and savory flavor.
- High protein: If you need to bump up the protein, toss some cooked taco meat, chopped bacon, or leftover chicken into the mix.
How To Make a Healthy Breakfast Hash
Step 1: Sauté the onion and garlic until clear. Then, add the remaining vegetables and salt before covering the pan and cooking.
Step 2: When the mushrooms are releasing their juice, add the chickpeas and salsa, mixing well. Sprinkle in the seasonings.
Step 3: Grease another pan and cook the eggs and egg whites to your preference.
Step 4: When the eggs are done, either scramble them into the pan of vegetables or serve them on top of the hash into bowls.
Expert Tips To Make It
Try not to overcrowd the pan as you add everything in. Otherwise, it won't cook evenly.
Chop the potatoes in very small pieces so that they cook faster. The smaller they are, the better they crisp up.
You can cook the eggs any way you like, either scrambling them or frying them and placing them on top of the hash. Or you can scramble the eggs in a bowl and pour them into the pan with the hash and cook everything together.
Storing: Once fully cooled, leftovers can be stored in an airtight container for up to 3 days in the fridge. I find that the hash doesn’t freeze well, as everything softens too much and clumps together.
Reheating: To reheat it from the fridge, you can pop it into the microwave for a few intervals or heat it over low to medium on the stove with a bit of extra oil and stir it frequently.
Meal prep: If I know I am making this to reheat, I find that scrambled eggs work better than fried.
How To Serve It
After everything is ready to go on plates, you can customize your healthy breakfast a bit further if you like! We normally put a spread on the table and let everyone pick and choose.
Some of our staples are:
- Avocado
- More salsa
- Cashew sour cream
- Green onion
- Skhug sauce
- Sliced leeks
Healthy Breakfast Hash FAQs
Yes. This healthy hash recipe is free from gluten or ingredients that may contain gluten.
You can make part of it in advance. If you’re short on time, cook the hash mixture without the eggs. Let it cool and store it in the fridge. Then, when you need it, reheat the hash while cooking the eggs and put it all together.
Sure. In place of eggs, you could use another protein like steak strips, ground turkey, chicken bites, or crumbled tofu.
More High-Protein Breakfast Recipes You'll Love
If you tried this Healthy Breakfast Hash Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it goes!
Healthy Breakfast Hash Recipe
Video
Equipment
Ingredients
- 1 tablespoon Avocado oil or tallow
- 1 medium Potato Yukon, peeled & diced
- 7 Mushroom chopped
- 2 cloves Garlic peeled & minced
- ½ teaspoon Chili powder
- 2 tablespoons Sweet onion chopped
- ½ teaspoon Sea salt
- 1 cup Bell pepper diced
- ¾ cup Chickpeas rinsed or cooked
- ¼ cup Salsa
- 5 Eggs
- ½ cup Egg whites
Instructions
- In a large skillet, heat the avocado oil over medium heat. Once heated, add in the chopped onion and garlic. Cook until clear.
- Toss in the peppers, mushrooms, potatoes, and all seasonings. Cover and cook for 5-7 minutes or until the potatoes are tender and the mushrooms are releasing a lot of juice.
- Remove the cover and continue to cook for 3-5 minutes. Add in the chickpeas and salsa. Mix to combine.
- Continue to cook slightly higher than medium and use a silicone spatula to stir the hash and prevent anything from sticking. You want some crunchy bits though.
- Meanwhile, grease a pan with oil or tallow and cook the eggs to your liking (fried or scrambled).
- When the eggs are done and the breakfast hash is crispy, portion out to plates and eserve it with extra toppings, a muffin on the side, or some toast.
Notes
Disclaimer:
Nutrition values are estimates only, using online calculators. Please verify using your own data"
Shelby S says
This hash is so hearty! A nice switch up from regular potatoes as the base.