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Easy Brussels Sprout, Bacon & Egg Hash

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Easy Brussels Sprout, Bacon & Egg HashPin recipeFollow us 132.7k

Original recipe posted at DJFoodie.com as a guest post.

Brussels sprouts, like other cruciferous vegetables, contain low to moderate amount of carbohydrates. They have a low glycemic load (GL) and are a great source of vitamin A, C and B and potassium. According to the USDA database, there are 5.1 grams of net carbs per 100 grams. This means that in order to stay in ketosis, you shouldn't have more than a cup or two. The best way to eat enjoy them is in vegetable stir-fries and bakes together with other vegetables.

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Apart from their suitability for the ketogenic diet, people often wonder how to make Brussels sprouts taste delicious. The common fear is that they are always mushy and have very strong taste which some people don't like. Brussels sprouts are best baked or thinly sliced and stir-fried.

There are certain ingredients that go great with Brussels sprouts and lessen their strong taste such as lemon and lime juice, strong bone broth, garlic and herbs or even grated parmesan cheese.

Apart from green Brussels sprouts, you can try red Brussels sprouts or flower sprouts, aka Petit Posy. Bred in the UK they are a cross between two nutritional powerhouses: curly kale and Brussels sprouts. Not only they contain less net carbs (~ 4.4 grams per 100 grams), but they are also milder in taste!

Easy Brussels Sprout, Bacon & Egg Hash

Hands-on Overall

Nutritional values (per serving, hash with 1 egg)

Net carbs7.1 grams
Protein20 grams
Fat31.6 grams
Calories401 kcal

Calories from carbs 7%, protein 20%, fat 73%

Total carbs11.6 gramsFiber4.5 gramsSugars3.8 gramsSaturated fat13.4 gramsSodium631 mg(27% RDA)Magnesium45 mg(11% RDA)Potassium809 mg(40% EMR)

Ingredients (makes 4 servings)

  • 4 cups Brussels sprouts (400 g/ 14.1 oz)
  • 4 cups sliced white mushrooms (280 g/ 9.9 oz)
  • 8 thin-cut or 4 regular bacon slices (240 g/ 8.5 oz)
  • 4 large eggs, free-range or organic (200 g/ 7.1 oz)
  • 3 tbsp ghee or duck fat (45 ml)
  • sea salt and pepper, to taste

Instructions

  1. Slice the bacon rashers into small stripes and place in a pan greased with 1 tablespoon of ghee. Cook until brown and crispy and mix to avoid burning. When done, set aside.
  2. Meanwhile, clean and thinly slice the mushrooms. Prepare the sprouts by removing the hard stems and finely slice them.
  3. Place the mushrooms in another heavy-bottom pan greased with your preferred cooking fat. Cook them over medium heat for 5-10 minutes until they start to caramelise. Stir 3-4 times to avoid burning.
  4. When the mushrooms are browned, add the sliced Brussels sprouts. Cook for 10-15 minutes stirring frequently to prevent burning.
  5. When the sprouts are fork-tender, add the bacon.
  6. Create small dips in the mixture and crack the eggs in. Cook until the egg white becomes solid and remove from heat. If you prefer the egg yolks to be done, cover with a lid while cooking or finish cooking in the oven. Easy Brussels Sprout, Bacon & Egg Hash
  7. This meal is best eaten warm. You can prepare the meal without eggs in advance and store for up to 4 days. Reheat and add eggs just before serving. Easy Brussels Sprout, Bacon & Egg Hash

Ingredient nutritional breakdown (per serving, hash with 1 egg)

Net carbsProteinFatCalories
Brussels sprouts, fresh
5.2 g3.4 g0.3 g43 kcal
Mushrooms (white), fresh
1.6 g2.2 g0.2 g15 kcal
Bacon, streaky (high fat content), organic
0 g8.2 g15.1 g169 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Ghee
0 g0 g11.3 g102 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Total per serving, hash with 1 egg
7.1 g20 g31.6 g401 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (14)

I am allergic to eggs so I find breakfast to be a difficult meal. I can substitute turkey bacon for pork, but is that enough protein for breakfast?  Also, brussel sprout chips sound amazing and easily doable! Thanks!

Reply

Yes, turkey bacon sounds like a great alternative! I'm not sure if that would be enough protein but you you could always use a slice or two more 😊

Reply

Made this last night, loved it. I added in a little bit of garlic puree and it added a wonderful flavour to it. I couldn't find a lid for my pan so put it under the grill to cook the top of the egg. Little sprinkle of mozzarella on top worked really well to increase the calorie content ;)

Reply

Thank you Jack, garlic and mozzarella sound like great additions! 😊

Reply

I love this recipe! I make it probably 4-5 times a week now, seriously! 😊

Reply

Thank you Kelly! Glad you like it, it's my fav too! 😊

Reply

i love brussels too. but i also like cabbage so no surprise lol
i LOOOVE them shaved and fried in bacon grease, with s&p and vinegar...heavenly. eggs on the side for that one, dont want any other taste interfering lol

Reply

Oh I totally understand that! Brussels sprouts go great with bacon... and cheese 😊

Reply

They are also high in Omega-3, and will help raise your HDL levels (as will consuming more of all the Omega-3 vegs).
Lowest sugars/carbs, highest Omega-3 veggies:
cauliflower
broccoli
mushrooms (any type)
snow or snap peas
cucumber
leeks/green onions (raw)
rhubarb
watercress
radishes (any type)
squash (any type)
brussels sprouts (as mentioned here)
lettuce (any type)
peppers (yellow raw only)
kale (any type)
spirulina (dry powder)
grape leaves (raw or canned)
kohlrabi
taro root
I've found that by limiting my veg selection to this list, I achieved a triple-digit HDL (with a little help from pastured, grass-fed meat, of course).  It doesn't have to be all about the fish intake!

Reply

I never thought vegetables could help raise HDL so much but they did in your case - well done! Thanks for the list, I'm sure many people will find it helpful. I used to avoid Brussels sprouts and all cruciferous vegetables, as these are known as goitrogens and I was told by my doctor that they impair Hashimoto's. As I later discovered, cooking them lowers the negative effects to minimum and taking selenium and zinc helps even more.

Reply

do u take zinc daily? do u also take 1g copper for 15-20mg of zinc?
im trying to decide if i should keep taking the zinc as i take selenium also. only 2 pills im taking as i like to eat food or take wholefood supps generally. i just cudnt afford the brazil nuts or oysters lol

Reply

Yes Hélène I do. I actually eat one or two brazil nuts a day which are very high in selenium (instead of taking supplements because so little is enough). And I take 50 mg of zinc (as additional supplement), 200-400 mg of magnesium and vitamin D (cod liver oil), no copper. That's all for now 😊

Reply

This looks so yummy! I thought I would never like brussels sprouts until I tried it with bacon. Love the idea of the runny egg on top 😊

Reply

Thanks Jamie - bacon is the "meat candy"! 😊

Reply