Ethan Brooks
There are multiple recipes for low-carb breakfast hashes, but the number of carbs varies depending on the ingredients used. One recipe for a keto breakfast hash includes smoked sausage, which has 2 grams of net carbs per 2-ounce serving. Another recipe for a low-carb keto hash with eggs, turnips, and brussels sprouts has 9 grams of carbohydrates per serving. A third recipe for keto hash browns made with cauliflower rice has 2-4 grams of net carbs per serving.
| Characteristics | Values |
|---|---|
| Calories | 171kcal |
| Carbohydrates | 9g |
| Protein | 9g |
| Fat | 12g |
| Saturated Fat | 3g |
| Polyunsaturated Fat | 9g |
| Cholesterol | 186mg |
| Sodium | 170mg |
| Fiber | 3g |
| Sugar | 3g |
| Serving Size | 1 |
| Main Ingredients | Eggs, Vegetables, Meat |
| Common Vegetables | Turnips, Brussels sprouts, Asparagus, Onion, Bell pepper, Cauliflower |
| Common Meats | Bacon, Sausage, Ground turkey/beef |
| Alternative Proteins | Tofu, Chickpeas |
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What You'll Learn
Butternut squash instead of potatoes
Swapping potatoes for butternut squash in a breakfast hash is a great way to reduce calories and carbs while adding vitamins, minerals, and antioxidants to your meal. Butternut squash is also a good source of fibre, and its slightly sweet and nutty flavour can add depth to your dish.
When shopping for butternut squash, choose one that feels heavy for its size and has firm skin—these are signs that the squash is ripe and will have a sweeter, nuttier flavour.
To prepare the squash, peel and cube it before tossing it in olive oil and roasting it in the oven at 400ºF for 30 to 40 minutes, or until golden and tender. Alternatively, for a quicker option, you can bake it in the oven at 425ºF for 20 to 25 minutes.
In addition to the butternut squash, you can include a variety of other ingredients in your breakfast hash. Apples, for example, add another layer of sweetness and a soft crunch, while vegetables like onions, bell peppers, mushrooms, and zucchini can also be added. For protein, you can use ground turkey, tofu, chickpeas, or ground beef. Eggs are a popular addition to breakfast hashes, and you can cook them in the pan or poach or fry them separately. If you're looking for a vegetarian option, you can replace the bacon with turkey bacon, tempeh bacon, or breakfast sausage.
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Vegetarian-friendly with tofu or chickpeas
A low-carb breakfast hash can easily be made vegetarian-friendly by substituting ground turkey with tofu or chickpeas. This vegan breakfast hash typically includes potatoes, sweet potatoes, onions, and spices.
One recipe for a vegan breakfast hash with tofu and sweet potatoes suggests adding pre-cooked potatoes, sweet potatoes, onions, chickpeas, and firm tofu to a sheet pan. The ingredients are then tossed in a savoury mix of spices, including salt, onion powder, garlic powder, and smoked paprika, and roasted until golden brown. This recipe is versatile and allows for customisations such as adding more vegetables or toppings like vegan cheese, vegan sour cream, avocado, or hot sauce.
Another recipe for a low-carb breakfast hash uses cauliflower rice instead of potatoes. This recipe involves microwaving the cauliflower rice until tender, squeezing out the excess moisture, mixing with the remaining ingredients, and baking in the oven until golden brown.
Additionally, chickpea tofu, a high-protein, low-carb alternative to traditional soy tofu, can be used in these recipes. Chickpea tofu is made using the traditional tofu-making method and has a similar firmness, texture, and savoury flavour.
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Savory smoked sausage and sautéed peppers
If you're looking for a delicious and hearty low-carb breakfast option, this keto breakfast hash with savory smoked sausage and sautéed peppers is a perfect choice. Here's a detailed guide to preparing this mouth-watering dish:
Ingredients:
- Smoked sausage (beef, pork, or turkey)
- Peppers (red, yellow, orange, or green bell peppers)
- Onion
- Butter or avocado oil
- Salt
- Pepper
- Garlic powder
- Paprika
- Eggs (optional)
Instructions:
Start by slicing the smoked sausage into thin rounds. You can place the sausage in the freezer for a couple of minutes before slicing to make it easier. Heat a large skillet over medium heat and add butter or oil. Add the sliced sausage to the skillet and cook until browned and slightly crispy, stirring occasionally.
While the sausage is cooking, slice your peppers and onion lengthwise, ensuring they are cut to a similar thickness for even cooking. Once the sausage is browned, remove it from the pan and set it aside, leaving the grease in the pan. Now, add the sliced peppers and onion to the skillet and sauté until they start to soften, turn brown, and caramelize. Add the sausage back to the skillet and mix well.
You can enjoy this delicious low-carb breakfast hash as is, or take it up a notch by topping it with fried eggs. Simply fry or scramble your eggs in a separate skillet according to your preference and place them over the sausage and pepper mixture.
This savory smoked sausage and sautéed pepper hash is a flavorful and nutritious way to start your day, offering a good balance of protein and vegetables. You can also customize it by adding other vegetables or proteins of your choice. Enjoy your hearty breakfast!
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Bacon and eggs
One option is to make keto bacon and egg bites. These can be made with coconut or almond flour and are packed with crispy bacon and lots of cheese. They are a perfect grab-and-go breakfast option and are very convenient for portion control and snacking. Each bite comes to 1.3g of carbs with 0.6g of fiber, resulting in a net of 0.7 net carbs per bite.
Another option is to make scrambled eggs with bacon. This method involves cooking the bacon in the oven until crispy, and then adding the eggs to a pan with butter over medium-low heat. The eggs should be lightly whisked with cream beforehand and stirred as little as possible to ensure a better texture. Each serving of this meal comes out to be 761 Calories, 68.15g Fats, 3.68g Net Carbs, and 32.77g of Protein.
For a low-carb breakfast hash, you can combine bacon, eggs, onion, bell pepper, cauliflower, garlic, and chives. The vegetables are cooked in the bacon fat until tender, and then the garlic and chives are added. Holes are made in the hash to reveal the bottom of the skillet, and an egg is cracked into each hole. This option is likely to be lower in carbs due to the vegetables used, but the exact nutritional values are unclear.
Overall, bacon and eggs are a versatile and delicious breakfast option for those on a low-carb or ketogenic diet, and can be adapted to suit individual preferences and dietary needs.
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Turnips and cauliflower instead of hash browns
If you're looking for a low-carb breakfast option, a breakfast hash is a great choice. Traditional breakfast hash recipes often include potatoes, but there are many low-carb alternatives you can use instead, such as turnips and cauliflower.
Turnips are an excellent substitute for potatoes in hash browns. They are a good source of fibre and various vitamins and minerals, including vitamins K, A, C, E, and B, as well as manganese, potassium, magnesium, and iron. When preparing turnip hash browns, you can choose to bake the turnips beforehand to reduce their moisture content, or you can add them directly to the skillet and cook until the excess moisture evaporates. Don't forget to season them to your liking—smoked paprika, Italian seasoning, and cajun seasoning are all popular choices.
Cauliflower is another fantastic low-carb alternative to potatoes in a breakfast hash. You can use it in combination with turnips or as a standalone substitute. When preparing cauliflower for a hash, simply cut it into small pieces and cook it in a skillet with other vegetables and seasonings until tender and golden brown.
Whether you choose to use turnips, cauliflower, or a combination of both, you can create a delicious and hearty low-carb breakfast hash. Don't forget to top it with fried or runny eggs for an extra indulgent touch!
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Frequently asked questions
The number of carbs in a low-carb breakfast hash will vary depending on the ingredients used. For example, a keto breakfast hash made with smoked sausage should use a sausage with just 2 net carbs per 2-ounce serving. A keto hash brown made with cauliflower rice contains 3 grams of net carbs per serving.
A low-carb breakfast hash can be made with a variety of ingredients, including vegetables such as turnips, brussels sprouts, asparagus, onions, and butternut squash instead of potatoes. It can also include meat such as bacon, smoked sausage, ground turkey, or beef. Eggs are also a common ingredient in low-carb breakfast hashes.
To make a low-carb breakfast hash, heat olive oil in a skillet over medium heat. Add vegetables such as turnips and brussels sprouts and cook until browned. Add other vegetables such as asparagus and onion and sauté until softened. Add seasonings such as minced garlic, paprika, chili powder, salt, and pepper. Create holes in the hash, crack an egg into each hole, and cook until the eggs are done to your liking.
