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Keto Mexican Breakfast Hash

4.3 stars, average of 74 ratings

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This keto Mexican hash is my favourite all-day breakfast meal. It's tasty, nutritious and can be prepared in under 20 minutes!

If you are new to the ketogenic diet, this meal will help you get keto-adapted and lessen the symptoms of keto-flu due to its high electrolyte content.

Meal prep tip: make a double batch of the hash and add diced avocado and fried eggs just before serving. This way you can prepare the zucchini meat hash in advance and keep it in the fridge for up to 4 days.

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Hands-on Overall

Nutritional values (per serving)

Net carbs7.5 grams
Protein22.8 grams
Fat34.9 grams
Calories452 kcal

Calories from carbs 7%, protein 21%, fat 72%

Total carbs13.4 gramsFiber6 gramsSugars5.1 gramsSaturated fat13.1 gramsSodium637 mg(28% RDA)Magnesium89 mg(22% RDA)Potassium1,067 mg(53% EMR)

Ingredients (makes 2 servings)

  • 1 tbsp ghee or lard
  • 1/2 small white or yellow onion, chopped (35 g/ 1.2 oz)
  • 1/2 cup sliced green pepper (46 g/ 1.6 oz)
  • 1 cup chopped zucchini (124 g/ 4.4 oz)
  • 1/2 cup chopped tomatoes (75 g/ 2.6 oz)
  • 6 oz Mexican chorizo, casing removed (170 g)
  • 2 cups chopped chard or spinach (72 g/ 2.5 oz)
  • 2 large eggs
  • salt and pepper to taste
  • 1/2 cup diced avocado (75 g/ 2.6 oz)
  • fresh cilantro for garnish

Instructions

  1. Grease a skillet with ghee. Add chopped onion, cook over a medium-high heat for a minute, and then add green pepper. Stir to combine while cooking. Keto Mexican Breakfast Hash
  2. Cook for about 3 minutes, and then add diced zucchini and chopped tomatoes. Cook uncovered for 3-4 minutes, stirring occasionally. Keto Mexican Breakfast Hash
  3. Add the chorizo and combine. Keto Mexican Breakfast Hash
  4. Cook for about 5 minutes, add the chard, and cook for 2-3 minutes. Keto Mexican Breakfast Hash
  5. Using a spatula, create two wells and crack in the eggs. Keto Mexican Breakfast Hash
  6. Season with salt and pepper and transfer under the broiler. Cook on high for 3-5 minutes, until the egg whites are set and the egg yolks are still runny. Keto Mexican Breakfast Hash
  7. To serve, top with diced avocado and fresh cilantro. Keto Mexican Breakfast Hash
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Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Ghee
0 g0 g7.5 g68 kcal
Onion, brown (yellow), raw
1.1 g0.2 g0 g6 kcal
Peppers, green bell, fresh
0.7 g0.2 g0 g5 kcal
Zucchini (summer squash, courgette)
1.3 g0.8 g0.2 g11 kcal
Tomatoes, fresh
1 g0.3 g0.1 g7 kcal
Chorizo sausage, Mexican, soft type
1.5 g13.6 g16.7 g217 kcal
Chard, Swiss, raw
0.8 g0.6 g0.1 g7 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Avocado, fresh
0.7 g0.8 g5.5 g60 kcal
Coriander (cilantro), fresh
0 g0 g0 g0 kcal
Total per serving
7.5 g22.8 g34.9 g452 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 (12)

I tried it out tonight...it was amazing! I had to stop myself from not having the second serving straight away! 😄 x

Reply

Thank you so much, I'm happy you enjoyed!

Reply

I'm on an extremely low carb keto diet right now, to kick start my weight loss.  So I wanted to cut the carbs much lower.  I also count real carbs, and not net carbs.  So I cut out the peppers, tomatoes and avocados, and substituted hamburger and spinach bc that's what I had in the house. I also added mushrooms.  To give it kick I added cayenne pepper, and topped it off with peach/pineapple chipotle salsa and sour cream.  AMAZING!
My total counts for one serving were:  384 calories, 7 TOTAL carbs (not net),  25 g fat and 31 g protein.

Reply

Thank you for sharing this Ronnie! If you do follow a very low-carb diet it may be better to avoid salsa with tropical fruits.
You may want to read this post about total vs net carbs: Total Carbs or Net Carbs: What Really Counts?
There's plenty of misinformation online and if your goal is to lose weight, cutting carbs close to zero won't necessarily make a difference for weight loss. A very low-carb diet is recommended for therapeutic reasons rather than weight loss. I hope this helps!

Reply

Thank you for your reply. My overall plan is to stay keto for the therapeutic benefits, but am kickstarting it with the guidance of a certified keto coach. I have already exceeded my first month's goals so I believe I'm on the right path for me. All the best to you and I'll keep reading your recipes!  

Reply

This was awesome!  Thanks so much.  It's a keeper.  

Reply

4th day of 5 day fast.
Mouth watering over this torture but I can make it til tomorrow
and you can bet this will be on my plate.
Thanks.
But what's Mexican Chorizo?

Reply

Mexican chorizo is made with fresh meat (pork) and spices - unlike Spanish chorizo that is made with cured meat.

Reply

This is yummy and so so easy! I made it with Italian sausage and added some chili for heat. Definitely my new favorite!

Reply

Thank you Irina! 😊

Reply

I love the video!! Thanks for the share.

Reply

Thank you Joey!

Reply