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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
- 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.
- Cook for about 3 minutes, and then add diced zucchini and chopped tomatoes. Cook uncovered for 3-4 minutes, stirring occasionally.
- Add the chorizo and combine.
- Cook for about 5 minutes, add the chard, and cook for 2-3 minutes.
- Using a spatula, create two wells and crack in the eggs.
- 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.
- To serve, top with diced avocado and fresh cilantro.
Ingredients
- 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
- 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.
- Cook for about 3 minutes, and then add diced zucchini and chopped tomatoes. Cook uncovered for 3-4 minutes, stirring occasionally.
- Add the chorizo and combine.
- Cook for about 5 minutes, add the chard, and cook for 2-3 minutes.
- Using a spatula, create two wells and crack in the eggs.
- 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.
- To serve, top with diced avocado and fresh cilantro.
Nutrition (per serving)
Calories452kcal
Net Carbs7.5g
Carbohydrates13.4g
Protein22.8g
Fat34.9g
Saturated Fat13.1g
Fiber6g
Sugar5.1g
Sodium637mg
Magnesium89mg
Potassium1,067mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 7.5 g | 22.8 g | 34.9 g | 452 kcal |
| Ghee |
| 0 g | 0 g | 7.5 g | 68 kcal |
| Onion, brown (yellow), raw |
| 1.1 g | 0.2 g | 0 g | 6 kcal |
| Peppers, green bell, fresh |
| 0.7 g | 0.2 g | 0 g | 5 kcal |
| Zucchini (summer squash, courgette) |
| 1.3 g | 0.8 g | 0.2 g | 11 kcal |
| Tomatoes, fresh |
| 1 g | 0.3 g | 0.1 g | 7 kcal |
| Chorizo sausage, Mexican, soft type |
| 1.5 g | 13.6 g | 16.7 g | 217 kcal |
| Chard, Swiss, raw |
| 0.8 g | 0.6 g | 0.1 g | 7 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Avocado, fresh |
| 0.7 g | 0.8 g | 5.5 g | 60 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0 g | 0 g | 0 kcal |
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