High-Protein Breakfast Hash
⏱ 30 min💪 35g protein per serving🔥 ~485 cal🍽 4 servings
This is the savory breakfast that actually keeps you full until lunch. Ground turkey does the heavy lifting at roughly 22g of protein per four ounces, the sweet potato gives you carbs that are not toast, and the eggs cook in wells right in the same pan. Steaming the sweet potato under a lid before browning it is what gets it tender in eight minutes instead of twenty.
Ingredients
- 2 tbsp olive oil
- 1 large sweet potato (about 14 oz), peeled and cut into 1/2-inch cubes
- 1/4 cup water
- 1/2 red onion, diced
- 1 red bell pepper, diced
- 1 lb 93% lean ground turkey
- 1 1/2 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp garlic powder
- 3/4 tsp fine salt
- 8 large eggs
- 2 tbsp chopped cilantro or parsley
Instructions
- Heat the oil in a 12-inch cast iron or nonstick skillet over medium-high, add the sweet potato and the water, cover, and cook 8 minutes until a fork slides in easily.
- Uncover, add the onion and bell pepper, and cook 4 minutes without stirring much so the sweet potato picks up brown edges.
- Push the vegetables to the rim, add the turkey to the center, break it into small pieces, sprinkle on the paprika, cumin, garlic powder, and salt, and cook 6 to 7 minutes until no pink remains.
- Stir everything together, then make four shallow wells and crack two eggs into each well.
- Cover and cook 4 to 6 minutes over medium-low, until the whites are opaque and the yolks are still soft, then scatter the herbs over the top.
- Store leftover hash without the eggs in the fridge up to 4 days and reheat in a hot skillet for 3 minutes. Fry fresh eggs to order, since reheated yolks turn chalky.
Tips
- Use 93% lean turkey, not 99%. The leanest grind has almost no fat and turns to sawdust in a hot skillet, and you only save about 40 calories per serving.
- The lid-and-water trick is doing real work. Sweet potato cubes dry-fried in oil take close to 20 minutes and burn on the outside before the middle is done.
- If you want it crispier, swap the sweet potato for a 20 oz bag of frozen diced hash browns and skip the water. Cook them undisturbed for 5 minutes a side.
FAQ
- Can I meal prep this breakfast hash?
- Yes, but leave the eggs out. Portion the turkey and vegetable base into four containers, keep it up to 4 days, and cook eggs fresh each morning. It takes three extra minutes.
- How do I get the eggs to cook without overcooking the hash?
- Drop the heat to medium-low before you crack them in and keep the lid on. The trapped steam sets the tops of the whites while the bottom of the pan stays gentle.
- What can I use instead of ground turkey?
- Ground chicken, 90% lean ground beef, or a pound of bulk chicken breakfast sausage all work with no other changes. Sausage is already seasoned, so cut the salt to a half teaspoon.
