⏱ 50 min total

Low-Carb Breakfast Hash

Name: Low-Carb Breakfast Hash
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 1 serving
Ingredients: 2 strip Bacon; ¼ medium Onion; ¼ medium Red bell pepper; 1 cup chopped, Cauliflower; ¼ dash Salt; ¼ dash Black pepper; ¹⁄₁₆ tsp Paprika; ¾ tbsp Water; ½ cloves, minced Garlic; ½ tbsp chopped Chives; 1 large Egg; ¼ cup, shredded Cheddar cheese

Per 1 serving · 281 g · 12 ingredients

Calories

336

17%
of a 2,000 cal day

Protein
19g
22% of calories
Carbs
11g
13% of calories
Fat
24g
64% of calories

Portion

At a glance

One serving of Low-Carb Breakfast Hash (281 g) has 336 calories, with 19 g of protein, 11 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (38% DV), Vitamin A (23% DV) and Vitamin C (103% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 21%, 52% and 77% of the daily value.

Per 100 g

120cal

low energy density

Protein per 100 cal

5.6g

Net carbs

carbs minus fiber

Fiber

3.3g

5.1 g sugar

High in

20%+ of the daily value

Protein38%
Vitamin A23%
Vitamin C103%
Riboflavin (B2)35%
Vitamin B637%
Folate (B9)28%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin E10%
Vitamin K19%
Thiamine14%
Niacin11%
Potassium12%

Watch

20%+ of the daily value

Sodium21%
Saturated fat52%
Cholesterol77%

Ingredients

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

Directions

Prep 10 minCook 40 min

1
In a large nonstick skillet over medium heat, fry the bacon until crispy. Transfer the bacon to a paper towel-lined plate, leaving most of the bacon fat in the skillet. Remove any blackened bits.
2
Return the skillet to medium heat and add the onion, bell pepper, and cauliflower. Cook, stirring occasionally, until the vegetables are softened and golden. Season with salt, pepper, and paprika.
3
Add 2 tablespoons of water, cover the skillet, and cook until the cauliflower is tender and the water has evaporated, about 5 minutes. Add more water if needed.
4
Remove the lid, stir in garlic and chives, and cook until the garlic is fragrant, about 30 seconds. Create four wells in the hash and crack an egg into each. Season with salt and pepper, sprinkle cheese and bacon over the top, cover, and cook until eggs are done to your preference.

Vitamins & minerals

Amounts for 1 serving (281 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	210 μg	23%
Vitamin C	93 mg	103%
Vitamin D	1 μg	8%
Vitamin E	1 mg	10%
Vitamin K	22 μg	19%
Thiamine	0.2 mg	14%
Riboflavin (B2)	0.4 mg	35%
Niacin	2 mg	11%
Vitamin B6	0.5 mg	37%
Folate (B9)	112 μg	28%
Vitamin B12	1 μg	34%
Pantothenic acid	2 mg	37%
Choline	214 mg	39%

Minerals

Nutrient	Amount	% Daily Value
Calcium	256 mg	26%
Iron	2 mg	22%
Potassium	575 mg	12%
Magnesium	40 mg	10%
Phosphorus	334 mg	48%
Zinc	2 mg	21%
Copper	0.1 mg	9%
Manganese	0.3 mg	11%
Selenium	29 μg	53%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	7 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	581 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	13 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.1 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.5 g	—
Monounsaturated fats	8 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	155 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 336 calories

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

64min
Walking (3.5 mph)
40min
Cycling (moderate)
28min
Running (6 mph)
47min
Swimming laps

Common questions

How many calories are in Low-Carb Breakfast Hash?

One serving of Low-Carb Breakfast Hash (1 serving) has 336 calories, which works out to 120 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Low-Carb Breakfast Hash high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Low-Carb Breakfast Hash keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 13% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Low-Carb Breakfast Hash?

485 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Low-Carb Breakfast Hash?

5.1 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 (281 g)

Calories336

% Daily Value*

Total fat 24g	31%
Saturated fat 10g	52%
Trans fat 0.4g
Cholesterol 231mg	77%
Sodium 485mg	21%
Total carbohydrate 11g	4%
Dietary fiber 3.3g	12%
Total sugars 5.1g
Protein 19g

* 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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