Breakfast Hash w/ Baked Eggs

As I was surveying the ingredients in the fridge last night while writing down my food commitments, I thought all hope was lost because I was out of oatmeal fixings. But then I saw the bag of sweet potatoes and had a spark of inspiration.

Breakfast hash! Such a great way to use up those random veggies leftover from the week. Even though I know that my body is not a garbage can, I still hate to throw away food because I can’t figure out what to do with it.

I knew I wanted to bake my eggs, but I didn’t actually know how to bake eggs. So I googled “how to bake eggs” and figured it out. Turns out it’s really easy.


Breakfast Hash w/ Baked Eggs

  • Servings: Makes 1 Serving
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Each Serving Contains:

  • 1 Grain Serving
  • 1 Protein Serving
  • 6 oz Veggies (Replaces Fruit)


Protein Serving

Protein Options:

  • 1 or 2 eggs (2 eggs = 1 protein serving)
  • Veggie sausage (4 oz = 1 protein serving)
  • Split the protein by using half of each of the above choices

Veggie Serving

  • 6 oz (or a breakfast veggie portion) of any of the following: greens, onions, mushrooms, peppers, brussels sprouts, you name it!

Grain Serving

  • 4 oz cooked potatoes or sweet potatoes

Condiments & Spices

  • Salsa
  • Cilantro
  • Cumin & Paprika
  • Salt & Pepper

Maintenanceย Modifications

  • Grain Additions: Increase potatoes
  • Protein Additions: Add eggs or veggie sausage
  • Fat Additions: Sautรฉ the veggies in oil or add avocado


  1. Chop the potatoes, season them with salt, pepper, cumin, and paprika, and roast them for about 30 minutes at 375 degrees on parchment paper or in a cast iron pan. I give mine a tiny spray of oil but this isn’t necessary if you are strict with your fats.
  2. Meanwhile, chop and sautรฉ the veggies, covered, with or without a spray of oil. You want the potatoes and veggies almost cooked, but keep in mind they will still have about 10 minutes in the oven to finish up.
  3. Slice and weigh the veggie sausage. (I didn’t bother to cook the veggie sausage first because it will get warmed and browned in the oven)
  4. Weigh the grains, veggies, and protein and stir together in a small cast iron pan or bakeable dish, season a second time with the same spices.
  5. Make a little well (or wells) in the center of the dish and crack the egg (or eggs) into it.
  6. Reduce the oven temperature to 350 degrees, and bake, uncovered, until the whites are cooked but the yolk is still runny, about 10 minutes. Keep an eye on it, it’s easy to under or overcook it.
  7. Garnish with cilantro and salsa, and begin your shiny bright day!

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  1. I actually made a cauliflower pizza crust, then spread mustard all over, then a layer of cheese. (I use almond & very little), then veggies: chard, zucchini, tomatoes, onion, garlic, etc…then cracked an egg into a bowl & slid on to pizza 4 times…baked..was absolutely delish! !! Thought you might be interested From From a fellow BLE ‘ ER Marilyn

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