When you’re in the mood for a hearty low-carb breakfast, this one-skillet Keto hash is packed with flavor and so easy to throw together!
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Keto Hash
During the week, I usually keep breakfast pretty light. Maybe a smoothie, maybe a low-carb muffin, just something simple.
But on the weekends, I love diving in to a big ole breakfast. This hearty Keto hash is definitely one of my favorite options!
Crispy vegetables seasoned just right and fried in a skillet, then topped with over-easy eggs… it just doesn’t get much better than that. You can cook the eggs however you like them, but I love having runny yolks with my veggies.
I also really appreciate that this entire dish comes together in one skillet. It makes prep and clean-up a breeze so I can focus on what’s important: diving face-first into this breakfast hash!
Whether you’re treating yourself to a hearty brunch or whipping up a tasty meal for the whole family, this recipe will become a fast favorite.
Can You Eat Potatoes On Keto?
Since traditional breakfast hashes always include potatoes, you might be wondering if they have any place on a Keto diet. Considering 1 cup of potatoes has about 26 grams of carbs and only 2.7 grams of fiber, I would say you probably want to skip them.
But don’t worry! There are so many great substitutes for potatoes that will keep you in ketosis.
Have you been missing mashed potatoes? This garlic cauliflower rice recipe will knock your socks off. Seriously, it’s as close to the real thing as can be!
For summer picnics, cauliflower potato salad is always a winner. Or, for cozy comfort food, try Keto cauliflower mac and cheese.
Okay, you’re probably getting the picture that cauliflower is a popular substitute for potatoes. But do you know know what else works really well in their place?
Turnips. And that’s exactly what we’re going to use in this Keto breakfast hash recipe.
Because turnips have a very similar texture to potatoes, they make a great replacement. Once you dice them up and fry them with some onion, garlic, and seasonings, you might never notice the difference!
How Many Carbs Are In Low Carb Breakfast Hash?
This recipe is for 4 servings of low-carb breakfast hash. Each serving will have about 6 net carbs.
Compare that to the farmhouse hash at First Watch. If you order with no avocado, no fruit, and no toast, it still comes out to a whopping 67 carbs! Even if you divide that into multiple servings, it’s still much higher than we’d want for a Keto way of eating.
Long story short, swapping out potatoes for a crispy blend of vegetables makes a pretty big difference. And I daresay, it may even taste better!
Can You Make Keto Hash Ahead Of Time?
Whether you like to prep your meals in advance or simply want to make your morning a little easier, you have a few options here!
To meal-prep this recipe, I recommend following steps 1-4. Basically, you’ll make the hash like normal, but don’t add the eggs. Instead, set the hash aside, allow it to cool, then store in an airtight container in the refrigerator.
When you’re ready to enjoy, add the hash back into a skillet to warm it up. Then, you can follow steps 5-7 to add and cook the eggs.
Eggs are difficult to reheat without overcooking them, which is why I recommend only making the hash ahead of time.
But if you make the full breakfast and find yourself with leftovers, don’t let them go to waste! Simply store covered in the refrigerator. You can either try to reheat everything gently, or just enjoy it cold.
How To Make Keto Hash
Heat the olive oil in a skillet over medium heat on the stove.
Add the turnips and brussels sprouts to the heated skillet. Cook until browned and beginning to soften, stirring frequently.
Place the asparagus and onion in the skillet. Sauté several more minutes until they begin to soften.
Add the minced garlic, paprika, chili powder, and salt and pepper to the skillet. Sauté another 30 seconds.
Create four holes in the hash mixture so that the bottom of the pan is visible.
Crack an egg into each of the four holes. Top the egg with salt and pepper to taste.
Cook until the eggs are done to your liking and the whites are cooked through.
Other Breakfast Options From The Keto Option That You Might Like
Roasted Red Pepper and Ricotta Keto Frittata
Keto Hash
Equipment
Ingredients
- 2 tablespoons olive oil
- 1 large turnip peeled and diced
- 1 cup Brussels Sprouts trimmed and halved
- 1 cup asparagus spears cut into pieces
- ¼ cup chopped onion
- 2 teaspoons minced garlic
- ¼ teaspoon paprika
- ¼ teaspoon chili powder
- 4 large eggs
- Salt and pepper to taste
Instructions
- Heat the olive oil in a skillet over medium heat on the stove.
- Add the turnips and brussels sprouts to the heated skillet. Cook until browned and beginning to soften, stirring frequently.
- Place the asparagus and onion in the skillet. Sauté several more minutes until they begin to soften.
- Add the minced garlic, paprika, chili powder, and salt and pepper to the skillet. Sauté another 30 seconds.
- Create four holes in the hash mixture so that the bottom of the pan is visible.
- Crack an egg into each of the four holes. Top the egg with salt and pepper to taste.
- Cook until the eggs are done to your liking and the whites are cooked through.
Nutrition
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.
Terrific recipe! As a pre-diabetic, I’ve made a concerted effort to lower my carb consumption. Over the past few months I’ve turned to turnips, parsnips, and rutabaga for starchy veggie substitutes, and it turns out I’m enjoying them all a great deal. The veggie and spice combo in this recipe was absolutely perfect! It really hit the spot, and it will surely be in my meal rotation. Thank you so much!