Keto Breakfast Hash: Calories And Nutritional Breakdown

Breakfast is an important meal, but when you're on a keto diet, it can be tricky to find something that fits the bill. Many traditional breakfast foods are packed with carbohydrates, which are off the menu for keto dieters. So, what are your options for a keto breakfast? One tasty choice is a breakfast hash. But how many calories are in a keto breakfast hash?

Calories in keto breakfast hash ingredients

The calorie count for a keto breakfast hash will depend on the ingredients used and the quantity of the serving. Here is a breakdown of the calorie content of some common ingredients in a keto breakfast hash:

Eggs

Eggs are a staple in keto breakfasts, and one large egg contains less than 1 gram of carbohydrates and about 70-90 calories.

Bacon

Bacon is another common ingredient in keto meals. A serving of bacon (3 slices) typically contains around 120 calories.

Sausage

Sausage is often used in keto breakfast hashes. A 2-ounce serving of smoked sausage typically contains around 2 net carbs, and an 8-ounce serving will add about 346 calories to the dish.

Vegetables

Low-carb vegetables are an important part of a keto diet. Some common vegetables used in keto breakfast hashes include bell peppers, onions, Brussels sprouts, mushrooms, and turnips. These vegetables add few calories to the dish, but they provide important nutrients and fiber. For example, a cup of Brussels sprouts contains only about 50 calories, while a large turnip has around 125 calories.

Cheese

Cheese can be added to a keto breakfast hash for flavor and extra fat. A 1-ounce serving of cheddar cheese typically contains around 115 calories.

Avocado

Avocado is a healthy fat that can be added to a keto breakfast hash. Half of a medium avocado contains around 160 calories.

When calculating the calorie content of a keto breakfast hash, it is important to consider the quantities of each ingredient used and the number of servings the recipe yields. Additionally, the cooking methods and specific types of ingredients (such as the fat content of the meat) can also impact the calorie count.

Keto breakfast hash recipes

Overview

Keto breakfast hash is a filling, flavourful, and fun low-carb breakfast option. It is loaded with bacon, eggs, and vegetables, and sometimes a touch of sweet potato. This breakfast option is perfect for those on a keto diet, providing a good mix of protein and energy to kickstart your morning.

Recipe 1: Keto Breakfast Hash with Turnips and Brussels Sprouts

This recipe replaces the typical hash browns with turnips and brussels sprouts, adding texture and flavour to the dish.

Ingredients:

• 1 large turnip, peeled and diced
• 1 cup of brussels sprouts, halved
• 1 tablespoon of olive oil
• 1/2 teaspoon of paprika
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of black pepper
• 1/4 cup of red bell pepper, diced
• 1 tablespoon of parsley for garnish
• Bacon, chopped into small pieces

Instructions:

• Add the olive oil to a large skillet over medium-high heat.
• Add the turnips and spices, cooking for 5-7 minutes while stirring occasionally.
• Add the brussels sprouts and cook for another 3 minutes until they start to soften.
• Add the bacon and red bell pepper. Continue cooking for 5-7 minutes until the bacon is cooked.
• Garnish with parsley before serving.

Nutrition Facts:

• Calories: 126 kcal
• Carbohydrates: 5g
• Protein: 3g
• Fat: 10g
• Saturated Fat: 2g
• Cholesterol: 10mg
• Sodium: 427mg
• Potassium: 206mg
• Fibre: 1g
• Sugar: 2g
• Vitamin A: 660IU
• Vitamin C: 38.8mg
• Calcium: 18mg
• Iron: 0.6mg

Recipe 2: Keto Breakfast Hash with Smoked Sausage and Peppers

This recipe features smoked sausage, peppers, onions, and fried eggs.

Ingredients:

• 8 ounces of smoked sausage
• 2 bell peppers, any colour
• 2 tablespoons of butter
• Eggs

Instructions:

• Slice the sausage into thin rounds and dice the peppers and onions.
• Heat a large skillet over medium heat and add 1 tablespoon of butter.
• Add the sausage to the skillet and cook until browned, stirring occasionally.
• Remove the sausage and add the remaining butter to the pan.
• Add the peppers and onions to the pan and cook until softened but still crisp, about 10 minutes.
• Fry the eggs to your desired doneness.
• Return the sausage to the pan, stir, and top with the fried eggs.

Nutrition Facts:

• Calories: 346 kcal
• Carbohydrates: 8g
• Protein: 14g
• Fat: 25g
• Saturated Fat: 11g
• Polyunsaturated Fat: 16g
• Cholesterol: 236mg
• Sodium: 611mg
• Fibre: 1g
• Sugar: 3g
• Net Carbs: 7g

Other Keto Breakfast Ideas:

• Egg cups
• Pulled pork hash
• Coconut flour keto pancakes
• Beef and egg breakfast mug
• Frittatas with vegetables
• Prosciutto-wrapped melon
• Mini cauliflower bites

Keto breakfast alternatives

A keto breakfast hash is a great way to start your day, but if you're looking for some alternatives, there are plenty of delicious options to choose from. Here are some ideas for keto breakfast alternatives, all with a focus on plant-based fats and proteins, as well as eggs, dairy, and meat:

• Egg Cups – These portable breakfast cups can be made with bacon and eggs, or you can try a vegetarian version with spinach, feta, and artichokes.
• Frittatas – A frittata is a great way to use up leftover veggies. Try a healthy herb frittata with chives, scallions, parsley, cilantro, and dill, or a mushroom frittata if you're after a meatless option.
• Omelettes – A cheesy avocado omelette with red onion, cremini mushrooms, spinach, and tomatoes is a tasty and decadent breakfast option.
• Egg Muffins – These are perfect for meal prep. Try spinach and goat cheese, or spinach and red pepper for a low-carb option.
• Baked Eggs – Try baking eggs with spinach and tomato, or a Turkish-style egg dish with Greek yogurt, dill, Aleppo pepper, cumin seeds, and grated garlic.
• Chia Pudding – For a sweet breakfast option, try chia pudding made with coconut milk. Chia seeds are packed with fiber and protein, keeping you full all morning.
• Shakshuka – This Middle Eastern dish of eggs baked in a spiced tomato sauce is a tasty and keto-friendly option without the baguette.
• Salads – A shrimp, avocado, and egg chopped salad is a great portable breakfast option that's packed with protein and healthy fats.
• Smoothies – A smoothie with banana, avocado, and spinach is a creamy, healthy drink that's still low-carb enough for keto.

So, there you have it! A variety of tasty keto breakfast alternatives to mix and match with your hash. Enjoy!

Keto breakfast hash toppings

A keto breakfast hash is a tasty, nutritious, and filling meal to start your day with. The beauty of this recipe is its flexibility—you can mix and match various ingredients to create your perfect dish. Here are some ideas for keto breakfast hash toppings to elevate your meal:

Veggies

Keto breakfast hash is a great way to incorporate vegetables into your morning routine. Besides the classic peppers and onions, you can add:

• Broccoli
• Asparagus
• Radishes
• Spinach
• Kale
• Mushrooms
• Avocado
• Beets
• Turnips
• Cauliflower
• Brussels sprouts
• Sweet potatoes

Proteins

While bacon is a breakfast favourite, you can also branch out and try other proteins such as:

• Smoked sausage
• Crumbled breakfast sausage
• Diced ham
• Ground turkey
• Sliced bacon

Dairy

For an extra creamy and indulgent touch, add some cheese to your keto breakfast hash. Go for a Mexican blend, or try:

• Cheddar
• Monterey Jack
• Colby
• Vegan cheese

Herbs and Spices

Add a flavour boost with some herbs and spices. Try:

• Cilantro
• Parsley
• Dill
• Smoked paprika
• Cayenne pepper
• Cumin
• Chili powder
• Oregano
• Garlic powder
• Onion powder

With these toppings and ingredients, you can create a delicious and satisfying keto breakfast hash that suits your tastes. Enjoy experimenting with different combinations and exploring the versatility of this dish!

Keto breakfast hash nutritional value

The nutritional value of a keto breakfast hash will depend on the ingredients used, but it is generally a low-carb, high-fat, and moderate-protein meal. Here is a breakdown of the nutritional content of some common ingredients in a keto breakfast hash:

Eggs

Eggs are a staple in keto breakfasts and are very filling and low in carbs. One large egg contains less than 1 gram of carbohydrates and provides a good balance of fat and protein.

Bacon

Bacon is another common ingredient in keto breakfast hash. It is a good source of protein but can also be high in saturated fat, so it should be consumed in moderation.

Vegetables

Vegetables are an important part of a keto breakfast hash to provide fibre and micronutrients. Some common vegetables used in keto breakfast hash include peppers, onions, mushrooms, Brussels sprouts, kale, avocado, and tomatoes. These vegetables add vitamins, minerals, and antioxidants to the meal.

Meat

In addition to bacon, other types of meat can be used in a keto breakfast hash, such as sausage, pulled pork, or corned beef. These meats provide additional protein and fat to the meal.

Cheese

Cheese is sometimes added to keto breakfast hash to increase the fat and protein content. Common types of cheese used include cheddar, feta, and mozzarella.

Nuts and Seeds

Some keto breakfast hashes may also include nuts and seeds, such as walnuts or chia seeds. These ingredients provide healthy fats, fibre, and protein.

Nutritional Information for a Sample Keto Breakfast Hash

• Calories: 346kcal
• Carbohydrates: 8g
• Protein: 14g
• Fat: 25g
• Saturated Fat: 11g
• Polyunsaturated Fat: 16g
• Cholesterol: 236mg
• Sodium: 611mg
• Fiber: 1g
• Sugar: 3g
• Net Carbs: 7g

This nutritional information can vary depending on the specific ingredients and amounts used, so it is always important to calculate the macros based on the exact recipe.

Frequently asked questions