eggs and hash

Healthy Breakfast Hash Recipe

Eating a healthy breakfast can reduce the risk of obesity and high cholesterol, improve performance on memory-related tasks, and minimize impulsive snacking and overeating at other meals. Try this healthy breakfast hash recipe, which is high in protein and low in calories and saturated fat.


  • 2 tablespoons olive oil
  • 1 small onion, finely chopped
  • 6-ounce cauliflower, finely chopped
  • 6-ounce sweet potato, finely chopped
  • 1 red bell pepper, finely chopped
  • 2 cloves garlic, minced
  • ¼ teaspoon salt
  • 2 cups fresh baby spinach
  • ½ tablespoon sriracha sauce (optional)
  • 4 eggs, poached or soft boiled


  1. Heat olive oil in a large nonstick skillet over medium high heat.
  2. Cook onion for 3 minutes or until softened.
  3. Stir in cauliflower and sweet potatoes, red pepper, garlic and salt. Cook for 5 minutes, stirring occasionally or until vegetables are tender.
  4. Stir in spinach and cook 2 minutes or until wilted.
  5. Stir in sriracha.
  6. Serve eggs over hash.

Servings: 4

Nutrition facts:

Calories: 206

Fat (g): 12

Sat Fat (g): 2.6

Trans Fat (g): 0

Carbohydrate (g): 16.4

Fiber: (g): 3.8

Protein (g): 9

Cholesterol (mg): 186

Sodium (mg): 328.2

Before you go,

Get more tips on eating well and learn about the many benefits of good nutrition. Read more nutrition articles.