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Healthy Breakfast Hash Recipe (High-Protein)

This healthy breakfast hash recipe is everything you want in a meal: high-protein, delicious, filling, and satisfying.

Whenever I go out for breakfast, a hash is my go-to guilty pleasure order.

But when it arrives drowning in butter with full-fat everything – it’s not exactly diet-friendly!

So, I challenged myself to make a delicious breakfast hash that won’t break your calorie budget. And wow – did I ever succeed!

Loaded with both flavour and protein, this is the perfect way to enjoy a savoury breakfast that will keep you full until lunch.

Watch the full process here, or at the bottom of this page.

High-Protein Breakfast Hash

A deliciously balanced breakfast hash full of protein and flavor!
Course Breakfast, Brunch
Cuisine American, Canadian
Keyword comfort food, easy, eggs, filling, quick, savoury
Prep Time 4 minutes
Cook Time 10 minutes
Total Time 14 minutes
Calories 449kcal


  • 3 slices chicken Bacon
  • 2 cups Kale chopped
  • 1/2 Medium Sweet Potato peeled and cubed
  • 1/2 onion diced
  • 3 eggs
  • 1/2 tbsp Cumin
  • 1 tsp Garlic Powder


  • Microwave chopped sweet potato for 4 minutes on high. While you wait, prepare the remainder of your ingredients.
    1/2 Medium Sweet Potato
  • Sautée Sweet Potato, Onion, and Turkey Bacon for 3 minutes, or until soft.
    3 slices chicken Bacon, 1/2 Medium Sweet Potato, 1/2 onion
  • Add Kale, Cumin, Garlic Powder, Salt and Pepper to taste, and cover for 3 more minutes, until greens are wilted.
    1/2 tbsp Cumin, 1 tsp Garlic Powder, 2 cups Kale
  • Create 3 nests in the vegetable mixture, and crack one egg into each nest, making sure they touch the pan at the bottom. Season eggs with salt and pepper, and cover for 2-5 minutes, or until you reach your preferred yolk consistency.
    3 eggs
  • Serve your hash on a plate, and enjoy!



Full Nutrition Facts:
Calories: 449
Protein: 33g
Fat: 23g
Carbs: 29g
Feel free to substitute turkey bacon with your preferred bacon variety (such as chicken or pork). 
This dish is also excellent with white potatoes - I'd recommend Yukon Gold as a substitute, but any potato will work.

Did you try out this healthy breakfast hash recipe?

Post your creation, and be sure to tag me on Instagram! @marra_strength

Note about dieting for weight loss:

I recommend tracking your calorie intake using an application if you want to ensure you’re on the right track.

Here’s my favourite app for that: MacroFactor (use code MARRA for a free trial).

See you next time!


Hey! I'm Matteo Marra

Owner/Head Coach at Marra Strength. 

I believe “getting in shape” is really just a set of skills that can be learned and utilized to upgrade your life. 

Using this concept, i’ve helped hundreds of busy guys look and feel amazing shirtless by teaching them how to master the skills of dieting for fat loss and training for muscle growth.

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