Keto Mexican Breakfast Hash

Keto Mexican Breakfast Hash

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.

Preparation time:

Hands-on:    15 minutes
Overall:     20 minutes

Nutritional values (per serving):

Total Carbs 13.4 grams
Fiber 6 grams
Net Carbs 7.5 grams
Protein 22.8 grams
Fat 34.9 grams
of which Saturated 13.1 grams
Energy 452 kcal
Magnesium 89 mg (22% RDA)
Potassium 1,067 mg (53% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (21%), fat (72%)

Ingredients (makes 2 servings):

  • 1 tbsp ghee or lard
  • ½ small white or yellow onion, chopped (35 g/ 1.2 oz)
  • ½ cup sliced green pepper (46 g/ 1.6 oz)
  • 1 cup chopped zucchini (124 g/ 4.4 oz)
  • ½ 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
  • ½ 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.
  2. Cook for about 3 minutes, and then add diced zucchini and chopped tomatoes. Cook uncovered for 3-4 minutes, stirring occasionally.
  3. Add the chorizo and combine.
  4. Cook for about 5 minutes, add the chard, and cook for 2-3 minutes.
  5. Using a spatula, create two wells and crack in the eggs.
  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.
  7. To serve, top with diced avocado and fresh cilantro.

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