5.0 from 3 votes
Healthy Breakfast Hash Recipe
This recipe is quick, easy, and healthy, with zucchini and onions in place of potatoes and goat cheese adding major creaminess!
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4
Calories: 232 kcal
Course:
Breakfast
Cuisine:
American
Ingredients
- 1/2 tablespoon olive oil
- 1 tablespoon garlic minced
- 1 large zucchini sliced, about 2 cups
- 1 small onion roughly chopped, about 1 cup
- Pinch of salt and pepper
- 2 Italian-style chicken sausage links sliced
- 1/2 cup reduced-fat or fat-free feta cheese
- 2 eggs
- 2 ounces herbed goat cheese
- balsamic vinegar for drizzling
Instructions
- Preheat oven to 400 degrees Fahrenheit.
- Heat the olive oil in a large pan over medium-high heat. Sauté the garlic, zucchini, onion, and a pinch of salt and pepper, until the vegetables are lightly browned and soft.
- Turn down the heat to medium and add the sliced sausage, continuing to cook until the sausage is lightly browned.
- Stir in the feta cheese, making sure it gets spread evenly among the veggies and sausage.
- Push aside the veggies to make 2 wells in the mixture. Crack an egg into each well. Sprinkle with a little salt and pepper.
- Cover the pan with a lid and pop it in the oven until the egg is cooked to your desired level of doneness.
- Divide the hash among 2 plates and crumble goat cheese over the top.
- Drizzle with balsamic vinegar and serve immediately.
Cup of Yum
Nutrition Information
Calories
232kcal
(12%)
Carbohydrates
8g
(3%)
Protein
17g
(34%)
Fat
15g
(23%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Trans Fat
0.01g
Cholesterol
128mg
(43%)
Sodium
691mg
(29%)
Potassium
210mg
(6%)
Fiber
1g
(4%)
Sugar
4g
(8%)
Vitamin A
514IU
(10%)
Vitamin C
12mg
(13%)
Calcium
50mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 232
% Daily Value*
| Calories | 232kcal | 12% |
| Carbohydrates | 8g | 3% |
| Protein | 17g | 34% |
| Fat | 15g | 23% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 128mg | 43% |
| Sodium | 691mg | 29% |
| Potassium | 210mg | 4% |
| Fiber | 1g | 4% |
| Sugar | 4g | 8% |
| Vitamin A | 514IU | 10% |
| Vitamin C | 12mg | 13% |
| Calcium | 50mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.