low carbon breakfast hash on a skillet

Low-Carbon, High-Protein Breakfast Hash

Rather than turning to eggs, this low-carbon breakfast has delivers the protein busy, active people need. It’s vegan-friendly, but meat-lovers and ovo-vegetarians can also be paired with a scrambled egg for additional energy.

 

A low-carbon breakfast for vegans and active people

A good weekday breakfast is built upon three pillars: lots of flavor, easy & fast to make, and keeps you full until lunch. Sure, pancakes and or a slice of frozen pizza sound amazing at 6:30 a.m. But when you need a nutritious breakfast to give you energy throughout the day, you need a high-protein meal.

high-protein low-carbon breakfast hash with eggs

Rather than turning to eggs, this low-carbon breakfast has delivers the protein busy, active people need. It’s vegan-friendly, but meat-lovers and ovo-vegetarians can also be paired with a scrambled egg for additional energy.

Personally, I like to pair it with an egg or eat fruit with it. I like to eat a larger breakfast and a smaller lunch, so just one serving of this in the morning doesn’t work for me. It does, however, work for my boyfriend Zack, who can work until noon before he gets hungry.

Fueling you through the day

This vegan breakfast hash has 9.7 g. of protein and only 278 calories per serving (1.5 cups). These superfoods provide the protein and have low CO2-emissions:

These vegan sausage links from Tofurky are a fan favorite and personal favorite – flavored with basil, herbs, and sundried tomatoes. Even meat-lovers will love these vegan alternatives to sausage (Zack loves these even more than me!), as long as they don’t expect it to taste like meat. The sausage tastes more like a hearty lasagna than pork intestines, thank goodness.

With sweet potatoes, peppers, and onion, this dish also delivers on fiber (8.4 g, or 30% DRV) and healthy carbs.  There’s also a healthy dose of iron, which is great for women and athletes who struggle with anemia. Sweet potatoes also contribute vitamin A, fiber, potassium, and vitamin B-6, which is often lacking in American diets.

A low-carbon start to your day

While great for your health and wellbeing, this recipe keeps it low-carbon. The Tofurky Italian sausage is a great alternative to pork or chicken sausage as meatless alternatives can significantly reduce a meal’s carbon footprint. Also, these vegan sausages are made in Oregon, so you can take pride in a USA-made food with low transportation emissions.

Because this dinner is made in bulk, you can turn the oven on once and meal-prep your breakfast on Sunday and microwave it for the rest of the work week. Meal-planning makes for a cheaper grocery bill, less stress, and a smaller carbon footprint, since the bulk of cooking is done once. If I sleep in, I can take it to work with an apple or banana to eat before starting my day.

Making your spice mix

The first time I made this, I used 3 Tbsp. of a spice mix my cousin Oey gave to me from Georgia (the country). The Vegetable Blend gave it such a warm and savory flavor that I had to track it down. The company is Waime!, and I love every spice mix of theirs I’ve tried. Since their website is only available in Georgian or Russian, you can purchase a set of spice mixes from ebay for $35.

The spice combination in the recipe below are the closest flavor blend I could get to the Waime! Vegetable Blend while still keeping the total ingredients list short. Food and delicious flavors should be accessible to everyone, so I aim to keep most of my recipes as uncomplicated and achievable as possible for beginner cooks.

Of course, you can always make this low-carbon breakfast hash your own! For a more Tex-Mex or Southwestern spin, add chili powder instead of berbere. If you want to keep with the Italian flavors of the sausage, replace the berbere with fresh or dried herbs like basil and oregano.

high-protein low-carbon breakfast hash with sweet potatoes, vegan sausage, peppers, onion, and chickpeas

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low carbon breakfast hash on a skillet

Low-Carbon, High-Protein Breakfast Hash

  • Author: Tess Sohngen
  • Prep Time: 10 min.
  • Cook Time: 40 min.
  • Total Time: 50 min.
  • Yield: 68 1x
  • Category: breakfast
  • Method: oven
  • Cuisine: American

Description

With vegan sausage, sweet potatoes, chickpeas, and veggies, this oven-baked hash is the high-protein breakfast for hungry, active people. Pair it with scrambled eggs for non-vegans.


Scale

Ingredients

  • 3 medium sweet potatoes (or 2 large)
  • 6 small sweet bell peppers (1 cup)
  • 1/2 large white onion
  • 2 vegan sausage links, like Tofurkey Breakfast Links
  • 1 can (14 oz.) chickpeas, drained
  • 1 Tbsp. olive oil
  • 1 Tbsp. berbere (or paprika)
  • 2 tsp. paprika
  • 2 tsp. garlic powder
  • 1 1/2 tsp. ground black pepper
  • 1 tsp. salt
  • 2 tsp. red pepper flakes (optional)

Instructions

  1. Preheat the oven to 400 F. In a small bowl, combine all the spices to create your spice mix. If you’re using a premade spice mix, you can skip this step.
  2. Chop the sweet potatoes into 1/2 in – 1 in. pieces. Try to keep them all the same thickness, but they don’t have to be the same shape. On a large baking pan or two 13×9″ rimmed trays, combine the sweet potatoes, 1 Tbsp. olive oil, and half the spice mix with your hands. Place in the oven on the top rack and cook for 15 minutes.
  3. While the potatoes cook, dice the onion and peppers into thick, bite-sized pieces. Cut the sausage into 1/4 in. coins, and combine them all with the drained chickpeas in a large bowl. Add 1 Tbsp. olive oil and the remaining spice mix.
  4. After the potatoes have just cooked through (15 minutes), add the veggie mix to the baking pan and spread evenly. Bake everything for another 20-25 min. or until the vegetables are browning against the pan – this gives them a little crunch. Let cool and serve. You can keep it in the fridge for up to 5 days.


Nutrition

  • Serving Size: 1/5 cup
  • Calories: 278
  • Sugar: 10.7
  • Sodium: 907
  • Fat: 8
  • Saturated Fat: .8
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 45.3
  • Fiber: 8.4
  • Protein: 9.7
  • Cholesterol: 10

high-protein low-carbon breakfast hash with eggs

 

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