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This recipe is right up my alley. I love skillet meals — they are easy to prep, easy to clean, and can be served directly from the skillet they're cooked in.
When Brussels sprouts are in season, I skip my usual Low-Carb Shakshuka and make this holiday inspired breakfast hash instead.
This keto breakfast hash is simply delicious. It has all of our favourite things: caramelised onion and garlic cooked in buttery ghee with crispy bacon, Brussels sprouts, all topped with runny eggs. You'll need just 8 ingredients and 15 minutes prep time. Enjoy!
Hands-on Overall
Serving size hash with 2 eggs
Nutritional values (per serving, hash with 2 eggs)
Net carbs8.7 grams
Protein26 grams
Fat40.7 grams
Calories519 kcal
Calories from carbs 7%, protein 21%, fat 72%
Total carbs13.8 gramsFiber5.1 gramsSugars3.9 gramsSaturated fat17.5 gramsSodium776 mg(34% RDA)Magnesium53 mg(13% RDA)Potassium818 mg(41% EMR)
Ingredients (makes 2 servings)
- 1/2 small red onion, sliced (30 g/ 1.1 oz)
- 1 clove garlic, minced
- 4 slices bacon, chopped (120 g/ 4.2 oz)
- 250 g Brussels sprouts, slices (8.8 oz)
- 2 tbsp ghee or duck fat (30 ml)
- 1 tsp Dijon mustard
- 1/4 cup chicken stock, bone broth or water (60 ml/ 2 fl oz)
- 4 large eggs
- sea salt and pepper, to taste
- Optional: fresh herbs such as parsley or chives
Instructions
- Slice the onion and mince the garlic.
- Trim and slice the Brussels sprouts.
- Grease a skillet with ghee or duck fat. Add sliced bacon and cook on medium-high for about 5 minutes, until lightly browned and rendered.
- Add the onion and cook until lightly browned for 3 to 5 minutes. Add the garlic and cook for a minute.
- Add the sliced Brussels sprouts, mustard, chicken stock (or water) and season with salt and pepper. Stir through and cover with a lid. Reduce the heat to medium-low and cook for 8 to 10 minutes, or until the Brussels sprouts are tender.
- Remove the lid. Using a spatula, create four small wells and crack in the eggs. Cook until the whites are opaque and cooked through while the egg yolks are still runny. Optionally, you can cover the skillet with a lid to cook faster.
- Eat immediately while still warm. Optionally, sprinkle with fresh herbs such as parsley or chives.
Ingredient nutritional breakdown (per serving, hash with 2 eggs)
| Net carbs | Protein | Fat | Calories |
|---|
| Onion, red, fresh |
| 1 g | 0.2 g | 0 g | 6 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 8.2 g | 15.1 g | 169 kcal |
| Brussels sprouts, fresh |
| 6.4 g | 4.2 g | 0.4 g | 54 kcal |
| Ghee, clarified butter |
| 0 g | 0 g | 15 g | 136 kcal |
| Dijon mustard |
| 0 g | 0.1 g | 0.1 g | 2 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 0.6 g | 0.6 g | 8 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.7 g | 12.6 g | 9.5 g | 143 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving, hash with 2 eggs |
| 8.7 g | 26 g | 40.7 g | 519 kcal |
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