Low-Carb Rainbow Chard & Sausage Hash

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Low-Carb Rainbow Chard & Sausage HashPin recipeFollow us 125.2k

Today I'd like to share one of my favourite one-pot breakfast / dinner recipes. I prep my vegetables ahead and keep them in the fridge - it takes just a few minutes to cook. You can use kale or chard to make this recipe. I used rainbow chard also known as Swiss chard in various colours. Apart from using it in a hash or stir-fry, you can use Swiss chard in several other ways: in salads, butter-roasted as a side, or even to make wraps filled with vegetables, cheese, meat or eggs.

Also try similar quick & easy recipes:

Hands-on Overall

Nutritional values (per serving)

Net carbs8.3 grams
Protein29.4 grams
Fat46 grams
Calories576 kcal

Calories from carbs 6%, protein 21%, fat 73%

Total carbs12.8 gramsFiber4.6 gramsSugars4.3 gramsSaturated fat21.7 gramsSodium789 mg(34% RDA)Magnesium125 mg(31% RDA)Potassium1,098 mg(55% EMR)

Ingredients (makes 2 servings)

  • 200 g Swiss chard or dark-leaf kale (7.1 oz)
  • 2 cups cauli-rice (240 g/ 8.5 oz)
  • 150 g gluten-free sausage meat (5.3 oz)
  • 3 tbsp ghee or lard, you can make your own ghee (45 g/ 1.6 oz)
  • 2 cloves garlic
  • 1 tbsp fresh lemon juice
  • 1 tsp Dijon mustard (you can make your own)
  • sea salt and black pepper, to taste
  • Top with 4 poached eggs (2 per serving)

Note: Recipe makes 2 regular servings or up to 4 small servings.

Instructions

  1. Start by preparing the vegetables. You can find details on how to "rice" the cauliflower here. When done, set aside. Low-Carb Rainbow Chard & Sausage Hash
  2. Then cut the stalks of the chard off and chop into small pieces. Low-Carb Rainbow Chard & Sausage Hash
  3. Place the sausage meat in a large pan greased with a tablespoon of the ghee and cook until browned from all sides. When cooked, use a slotted spoon to transfer into a bowl. Low-Carb Rainbow Chard & Sausage Hash
  4. Add the remaining ghee to the pan. Peel and finely chop the garlic and place into the pan. Cook for just about a minute or until fragrant. Then, add the cauli-rice and cook over a medium heat for 5 minutes. Stir to prevent burning. Low-Carb Rainbow Chard & Sausage Hash
  5. Then add the chard stalks, Dijon mustard, ... Low-Carb Rainbow Chard & Sausage Hash
  6. ... lemon juice, and cook for another 2 minutes while stirring. Season with salt and pepper to taste and mix until well combined. Low-Carb Rainbow Chard & Sausage Hash
  7. Meanwhile, roughly chop the chard leaves and add to the pan. Cook for another 2 minutes. Low-Carb Rainbow Chard & Sausage Hash
  8. When done, add the cooked sausage, mix and take off the heat. Top with poached or fried eggs. Low-Carb Rainbow Chard & Sausage Hash *How to poach eggs? There are several ways you can do that and here is a simple one: Fill a medium sauce pan with water and a dash of vinegar and bring to a boil over a high heat. Crack each egg individually into a ramekin or a cup. Using a spoon, create a gentle whirlpool in the water to help the egg white wrap around the egg yolk. Slowly lower the egg into the water in the centre of the whirlpool and cook for about 3 minutes. Then, use a slotted spoon to remove from the water and place on a plate. Repeat for all the remaining eggs.* Low-Carb Rainbow Chard & Sausage Hash Enjoy! Low-Carb Rainbow Chard & Sausage Hash

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Chard, swiss, raw
2.1 g1.8 g0.2 g19 kcal
Cauliflower rice, homemade (cauli-rice, KetoDiet app)
3.6 g2.3 g0.3 g30 kcal
Sausages, pastured, free of gluten and sugar
0.5 g12.5 g13.4 g173 kcal
Ghee
0 g0 g22.5 g204 kcal
Garlic, fresh
0.9 g0.2 g0 g4 kcal
Lemon (juice), fresh
0.4 g0 g0 g1 kcal
Dijon mustard
0 g0.1 g0.1 g2 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Eggs, free-range or organic
0.7 g12.6 g9.5 g143 kcal
Total per serving
8.3 g29.4 g46 g576 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 (15)

I know where I can get rainbow chard.  Can't wait to try!

Reply

Hi Martina, this looks incredible, healthy and nutritious. I have included it in my Best Low Carb Christmas Leftover Recipes roundup as it would be a great way to utilise all that leftover roast meat. Take care, Libby.

Reply

Thank you so much Libby!

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Yum this looks great. Definitely going to make it a part of my whole 30 meal plan!

Reply

Thank you Chantelle!! Yes, this is definitely great for Whole30 😊

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This looks amazing I could eat it for breakfast, lunch AND dinner! Definitely going on my "recipes to make" list 😀

Reply

Thank you so much!! 😊

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does the cali-rice taste like cooked cauliflower?  I was force-feed cauliflower as a child and to this day cannot eat it, even 50 years later, without gagging and throwing up but if it does not take like cooked cauliflower, i might be able to eat it.... hate to waste fund on something I will regurgitate, ya know  ;)

Reply

I can't taste any cauliflower and I guess that's because there are other ingredients that mask the flavour 😊 Even this recipe doesn't taste like cauliflower: Low-Carb, So Simple: Yellow Cauliflower Couscous

Reply

look delicious

Reply

Thank you!

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Love the runny eggs on top!! My hubby likes them hard boiled but that's how I'll make them for myself. I don't know where to find chard but it should work with kale and turkey sausages?

Reply

Yes that should work too! 😊

Reply

This is my kind of meal! Will be making it tomorrow... maybe add some bacon too 😉

Reply

Thank Pauline, hope you like it! 😊

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