healthy breakfast

Healthy Breakfast Hash—Your New Favorite Pre-Workout Breakfast

Jessica Danvers recipes Leave a Comment

If you’re looking for a way to start the day with a delicious meal that’s really good for you, this healthy breakfast hash is a great option. It’s especially ideal if you’re trying to follow a diet that’s healthy, but also high in fat (the good kind), which is appealing to those who are looking to increase endurance for workouts. Whether you’re working out to gain or lose weight, adding more healthy fat to your diet can give you the energy you need for longer workouts, since the body tends to use up carbohydrates faster than fat. A healthy breakfast hash has a ratio of about 60% fat, 20% carbohydrates, and 20% protein.

If this sounds like a good fit for your pre-workout, healthy eating plan, check out this recipe for Healthy Breakfast Hash from FitMenCook. We predict that in no time, Kevin will be one of your favorite resources for healthy eating and pre- and post-workout meal ideas—he certainly is one of ours!

Ingredients of One Serving of Healthy Breakfast Hash

Note that you can increase or decrease the amount of any ingredient and still get the same great taste. You can also add your favorite vegetables if they’re not listed here.

  • 1 tablespoon olive oil
  • 125 grams of butternut squash, cut into chunks
  • 6-ounce medium zucchini, cut into chunks
  • 149 grams of red bell pepper, diced
  • 1 smoked chicken sausage, chopped
  • 2 whole eggs
  • 1 small avocado, about 146 grams
  • Sea salt & black pepper to taste
  • Cilantro & green onion for the garnish

Cooking Steps:

  1. Set your skillet to medium heat, and then add the olive oil and chunks of butternut squash.
  2. Cook the squash chunks for 8 minutes, or until the outside is brown and you can easily pierce them with a fork.
  3. Add zucchini chunks to the skillet and cook for 2 to 3 more minutes.
  4. Toss in the diced red bell pepper and chopped chicken sausage, and then cook all together for about 5 minutes.
  5. Separate the food in the skillet into two holes, and crack an egg into each hole.
  6. Cook until the clear part of each egg turns white, which should take about 2 to 3 minutes.
  7. Put the food on a plate—or eat it out of the skillet if that’s your style! You can add avocado to it to make the texture creamier while adding more good fat.
  8. Season the hash with sea salt and black pepper, and garnish with green onion and cilantro.

One serving of this healthy breakfast hash has:

  • 802 calories
  • 42 grams protein
  • 52 grams fat
  • 43 grams carbohydrates
  • 19 grams fiber
  • 14 grams sugar

If you want more of Kevin and FitMenCook, where you’ll get healthy meals like this breakfast hash, sign up for the FitMenCook blog and get recipes sent to you via email every week! You can also download the app for fast access to over 100 of healthy recipes. And if you want even more info from FitMenCook, follow Kevin on Facebook, Instagram, YouTube, and Twitter!

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