Here’s a high-protein, nutrient-packed recipe for Breakfast Hash with Sweet Potatoes, Chicken Sausage, and Eggs perfect for bodybuilders or anyone looking for a hearty, muscle-friendly breakfast or post-workout meal!
Ingredients (Serves 2)
- 1 medium sweet potato (about 200g), peeled and diced
- 2 chicken sausage links (about 6-8 ounces total), sliced into rounds
- 4 large eggs (or 8 egg whites for lower fat)
- 1/2 cup diced onion
- 1/2 cup diced bell pepper (any color)
- 1 tablespoon olive oil or avocado oil
- 1/2 teaspoon paprika
- 1/2 teaspoon garlic powder
- Salt and pepper (to taste)
- Optional toppings: fresh herbs (e.g., parsley or chives), hot sauce, or avocado slices
Instructions
1. Prepare the Sweet Potatoes:
- Heat 1 tablespoon of olive oil or avocado oil in a large skillet over medium heat.
- Add the diced sweet potatoes and cook for 8-10 minutes, stirring occasionally, until they start to soften and brown.
2. Add the Vegetables and Sausage:
- Add the diced onion, bell pepper, and sliced chicken sausage to the skillet.
- Sprinkle with paprika, garlic powder, salt, and pepper.
- Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender and the sausage is browned.
3. Cook the Eggs:
- Push the sweet potato mixture to one side of the skillet to create space for the eggs.
- Crack the eggs into the skillet and cook to your preferred style (e.g., sunny-side up, scrambled, or over-easy).
- Alternatively, you can scramble the eggs in a separate bowl and pour them over the hash, stirring gently until the eggs are cooked through.
4. Serve:
- Divide the breakfast hash between two plates.
- Optional: Garnish with fresh herbs, hot sauce, or avocado slices for extra flavor.
Macros (Approximate per Serving)
- Calories: ~350-400 kcal
- Protein: ~25-30g (from eggs and chicken sausage)
- Carbs: ~25-30g (from sweet potatoes and vegetables)
- Fats: ~15-18g (from olive oil, eggs, and sausage)
Why This Meal is Great for Bodybuilders:
- High Protein: Eggs and chicken sausage provide a solid dose of protein to support muscle repair and growth.
- Complex Carbs: Sweet potatoes offer fiber and sustained energy.
- Healthy Fats: Olive oil and eggs add healthy fats, which are essential for hormone production and overall health.
- Packed with Nutrients: The vegetables and sweet potatoes ensure you get a wide range of vitamins, minerals, and antioxidants.
Enjoy this flavorful and filling breakfast hash as a delicious way to start your day or refuel after a workout! 🍠🍳🌭