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Keto Zucchini Breakfast Hash

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I love making any kind of hash, and not just for breakfast. It's my go-to meal when I don't have time to cook or don't feel like cooking. It's quick and you won't need any special skills.

Although I used zucchini, you can try any of your favourite veggies: Brussels sprouts, turnips, kale, broccoli or cauliflower - all work great! Then, add some protein like bacon, minced meat or chicken and season with spices and herbs of your liking. Top with a fried egg or avocado and your hash is done!

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Here are two of my other recipes to try: Ultimate Bacon Hash and Brussels Sprout & Bacon Hash and more breakfast ideas are here :-)

Hands-on Overall

Nutritional values (per serving)

Net carbs6.6 grams
Protein17.4 grams
Fat35.5 grams
Calories423 kcal

Calories from carbs 6%, protein 17%, fat 77%

Total carbs9.1 gramsFiber2.5 gramsSugars6.7 gramsSaturated fat15.7 gramsSodium1,165 mg(51% RDA)Magnesium53 mg(13% RDA)Potassium775 mg(39% EMR)

Ingredients (makes 1 serving)

  • 1 medium zucchini (200 g/ 7.1 oz)
  • 2 slices bacon (60 g/ 2.1 oz)
  • 1/2 small white onion (30 g/ 1.1 oz) or 1 clove garlic
  • 1 tbsp ghee or coconut oil
  • 1 tbsp freshly chopped parsley or chives
  • 1/4 tsp sea salt, or to taste
  • 1 large egg, on top (for egg-free top with 1/2 sliced avocado instead)

Instructions

  1. Peel and finely chop the onion (or garlic) and slice the bacon.
    Keto Zucchini Breakfast Hash
  2. Sweat the onion over a medium heat and add the bacon. Stir frequently and cook until lightly browned. Keto Zucchini Breakfast Hash
  3. Meanwhile, dice the zucchini into medium pieces. Keto Zucchini Breakfast Hash
  4. Add the zucchini to the pan and cook for 10-15 minutes. When done, remove from the heat and add chopped parsley. Keto Zucchini Breakfast Hash
  5. Top with a fried egg or avocado. Serve warm! The hash without the egg can be stored in the fridge for up to 4 days. Reheat before serving and top with fried egg. Keto Zucchini Breakfast Hash

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Zucchini (summer squash, courgette)
4.1 g2.4 g0.6 g33 kcal
Bacon, streaky (high fat content), organic
0 g8.2 g15.1 g169 kcal
Onion, red, fresh
2 g0.4 g0.1 g12 kcal
Ghee
0 g0 g15 g136 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Total per serving
6.6 g17.4 g35.5 g423 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 (21)

Hi just starting out on the keto diet what substitutes can I use for bacon and pork as I don’t eat any of this

Reply

You could use turkey or pastrami (beef) instead. Or you could use any sausage meat made with turkey, beef, lamb or chicken.

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Thanks for getting back to me. For the bacon I used ribbon of salmon. Hope this ok

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As long as you are happy with the flavour any protein will be great here. Even pan-roasted halloumi cheese would be perfect in this hash.

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This was delectable!  I doubled the recipe as there were 2 of us, but only had 2 little zukes so added  bok choy as well.  Was out of chives, too, so added more onion.  When it came time to fry the eggs, didn't want to dirty another pan so just cracked them on top of the hash, put a lid on it, & in 5 minutes had 2 beautiful hard "poached" eggs.  Then I plated the hash with some avocado on the side, & it was fabulous! Pretty, too!  One of the few keto dishes I've made that actually looked like the photograph when I was done 😊

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Thank you so much for your lovely feedback! I'm glad you enjoyed!

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This is flippin delicious! Made the hash and turned it into a big ol' salad by adding alfalfa sprouts, avocado and grated cheese - then topped with a delicious fried egg as per the recipe 😊

Reply

Thank you Michaela!

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This receipt is super easy and delicious! Love that there is very little carbs and a very high % of fat. Perfect for my Keto diet!

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Found this last night and made it first thing this morning. Oh my goodness it is delicious! Thank you so much for sharing! This will be my new go-to breakfast item.

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Love love love this zucchini hash! Day 3 of my program and this was the perfect breakfast. My only modification was to cook bacon first and let it rest on a plate and then top the zucchini with the crunchy bacon for some texture.

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This is a great recipe for meal prep. Cook everything but the egg or avocado and freeze. Pop a serving in the microwave and add the finishing ingredient.

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This was a delicious way to start the two weeks of recipes.

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Thank you Eileen! Glad you liked it 😊

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Add fat to the pan. Unless you used ALOT of bacon...I eat 2T of coconut oil per meal. Just melt on top of cooked food or fry in it and pour any left in pan on top of food.

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Just made this about 10 minutes ago.  Tastes great, love the egg and sauted onions.  Something to note: being 6'2" and 230 lbs. I think big, active guys like me might want to double the batch.  I hope this lasts me a few hours.

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Cool, thank you! Yes, I think that's reasonable!

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Yummy! Made this 3 times this week and love it! Thanks for this recipe, it's so easy to follow 😊

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Thank you Yvette!

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This is my type of breakfast! I love your brussels sprout hash and will give this one a try 😊

Reply

Thanks Tiffany! I do like the Brussels sprout hash even more 😉

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