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Breakfast Hash: A Healthy Way to Start Your Day

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

For more information, visit the BWH Department of Nutrition at If you would like to make an appointment with one of our nutrition specialists, please call (617) 732-6054.