⏱ 30 min total

Ground Turkey Breakfast Hash with Squash and Peppers

Name: Ground Turkey Breakfast Hash with Squash and Peppers
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ¼ medium Onion; ½ cloves, minced Garlic; ¼ lb Ground turkey; ⅛ tsp, ground Thyme; ¹⁄₁₆ tsp, ground Oregano; ¹⁄₁₆ tsp Crushed red pepper flakes; ¼ medium Zucchini; ¼ medium Summer squash; ¼ medium Red bell pepper; ½ tbsp Parsley; ¼ dash Salt; ¼ dash Black pepper; 1 large Egg

Per 1 serving · 329 g · 14 ingredients

Calories

340

17%
of a 2,000 cal day

Protein
31g
36% of calories
Carbs
8.7g
10% of calories
Fat
21g
54% of calories

Portion

✓ Protein-dense

At a glance

One serving of Ground Turkey Breakfast Hash with Squash and Peppers (329 g) has 340 calories, with 31 g of protein, 8.7 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (61% DV), Vitamin C (67% DV) and Vitamin K (37% DV). Keep an eye on saturated fat and cholesterol, which provide 24% and 88% of the daily value.

Per 100 g

103cal

low energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

2.3g

4.9 g sugar

High in

20%+ of the daily value

Protein61%
Vitamin C67%
Vitamin K37%
Riboflavin (B2)41%
Niacin53%
Vitamin B681%

Good source of

10–19% of the daily value

Vitamin A19%
Vitamin D10%
Vitamin E15%
Thiamine14%
Potassium15%
Magnesium14%

Watch

20%+ of the daily value

Saturated fat24%
Cholesterol88%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 25 min

1
Heat half of the avocado oil in a skillet over medium-high heat.
2
Add the diced onion and sauté, stirring frequently, until soft, about 4-5 minutes. Add minced garlic and sauté until fragrant, about 1 minute.
3
Add ground turkey, thyme, oregano, crushed red pepper flakes, and salt and pepper to taste. Cook, breaking up the meat, until no longer pink, about 5-7 minutes.
4
Push the turkey mixture to the edges of the pan and add half of the remaining oil to the center. Add diced zucchini and squash, sauté until tender but firm, about 5 minutes.
5
Add diced bell pepper, stir to combine, and continue to sauté for 3-4 minutes, or until just cooked.
6
Adjust seasoning to taste and divide the hash between plates.
7
Wipe out the pan, add the remaining oil, and heat until shimmering. Fry eggs until whites are set, about 3-4 minutes.
8
Top each plate of hash with a fried egg, garnish with fresh chopped parsley, and serve immediately.

Vitamins & minerals

Amounts for 1 serving (329 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	168 μg	19%
Vitamin C	60 mg	67%
Vitamin D	1 μg	10%
Vitamin E	2 mg	15%
Vitamin K	44 μg	37%
Thiamine	0.2 mg	14%
Riboflavin (B2)	1 mg	41%
Niacin	8 mg	53%
Vitamin B6	1 mg	81%
Folate (B9)	80 μg	20%
Vitamin B12	2 μg	66%
Pantothenic acid	2 mg	43%
Choline	217 mg	39%

Minerals

Nutrient	Amount	% Daily Value
Calcium	84 mg	8%
Iron	3 mg	40%
Potassium	717 mg	15%
Magnesium	58 mg	14%
Phosphorus	383 mg	55%
Zinc	4 mg	34%
Copper	0.2 mg	22%
Manganese	0.3 mg	13%
Selenium	41 μg	74%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	6 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	702 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0.2 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	103 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	3 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 340 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

64min
Walking (3.5 mph)
41min
Cycling (moderate)
28min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Ground Turkey Breakfast Hash with Squash and Peppers?

One serving of Ground Turkey Breakfast Hash with Squash and Peppers (1 serving) has 340 calories, which works out to 103 calories per 100 g. That is about 17% of a 2,000-calorie day.

Are Ground Turkey Breakfast Hash with Squash and Peppers high in protein?

Yes. It has 31 g of protein per serving, and 36% of its calories come from protein (9 g of protein per 100 calories).

Are Ground Turkey Breakfast Hash with Squash and Peppers keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 10% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Ground Turkey Breakfast Hash with Squash and Peppers?

184 mg per serving.

How much sugar is in Ground Turkey Breakfast Hash with Squash and Peppers?

4.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (329 g)

Calories340

% Daily Value*

Total fat 21g	26%
Saturated fat 4.8g	24%
Trans fat 0.2g
Cholesterol 264mg	88%
Sodium 184mg	8%
Total carbohydrate 8.7g	3%
Dietary fiber 2.3g	8%
Total sugars 4.9g
Protein 31g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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