Foodbe
sausage & veggie breakfast hash

sausage & veggie breakfast hash

👨‍🍳 Chefy Tip: Season each component separately — salt the sausage, then salt the vegetables later. You taste the difference.

Serves
2
Prep
8 min
Cook
15 min
Difficulty
Easy
Cost
Budget-Friendly
Calories
420
Carbs
8g
Protein
28g
Fat
30g

Flavor Profile

🌿 Savory and herbaceous from the Italian sausage
🥚 Rich and runny from the fried egg yolk
🫑 Sweet and slightly charred from the bell pepper
🧅 Caramelized and mellow from the onion
🥒 Fresh and tender from the zucchini

Ingredients

🌿 8 oz Italian sausage, casings removed
🥚 2 large eggs
🥒 1 medium zucchini, diced
🫑 1 red bell pepper, diced
🧅 1/2 yellow onion, diced
🧄 2 cloves garlic, minced
🫒 1 tbsp olive oil
🌿 2 tbsp fresh parsley, chopped
🌶️ 1/2 tsp smoked paprika
🧂 Salt and black pepper to taste

Instructions

01

Heat olive oil in a large cast iron skillet over medium-high heat. Add sausage and cook, breaking into crumbles, until browned and cooked through, about 6 minutes. Push to one side.

02

Add onion and bell pepper to the empty side of the skillet. Cook 4 minutes until softened and beginning to caramelize. Add garlic and zucchini, season with smoked paprika, salt, and pepper. Cook 3 more minutes.

03

Stir everything together and press into an even layer. Make two wells in the hash and crack an egg into each well.

04

Cover and cook 3-4 minutes until egg whites are set but yolks are still runny.

05

Top with fresh parsley and serve straight from the skillet.

🧬 Food Science

Zucchini is one of the most keto-friendly vegetables available — a full cup contains just 3g net carbs while providing meaningful amounts of vitamin C, potassium, and manganese. Its high water content makes it an ideal bulking vegetable that adds volume and nutrition to meals without impacting ketosis.

Pair It

🥂 Pair with black coffee, cold brew, or sparkling water with lemon.
🍽️ Pair with sliced avocado or a simple arugula salad with olive oil.