Savory breakfasts that don’t involve eggs are surprisingly hard to come by. There’s something about a lack of eggs that makes breakfast feel… well, more like lunch I guess. I usually have oatmeal or yogurt or, especially lately, breakfast cookies in the morning. (And when I say “breakfast cookies” I may or may not just mean cookies I’m eating for breakfast.) But I’ve been craving a warm, delicious, comforting, soul-filling breakfast lately. So I decided to meal prep this savory summer breakfast hash.
I took advantage of the zucchini plant that is taking over thriving in our garden this year for this breakfast hash, along with mushrooms, onion, and a sweet potato to round things out. I also added in some frozen spinach because I wanted to add a bit more green and nothing could be easier than frozen spinach. The bacon, along with the fennel seed and fresh sage, give this hash that distinctly breakfast-y vibe. But you could easily leave out the bacon or swap in a different protein option. I’m pretty sure chickpeas would be BOMB in this recipe. I finished things up with just a bit of chili garlic sauce for a touch of heat. It’s minimal because I’m a wuss when it comes to spicy food (pretend to be shocked, would you?), but it gives it just enough heat to make things interesting. Feel free to leave it out or swap in a pinch of red pepper flakes if that’s what you have on hand.
Why I Love This Recipe
First, it’s veggie heaven. I love a vegetable-heavy breakfast. It just feels like I’m starting the day on the right food.
Second, eating a savory breakfast is less likely to spike your blood sugar first thing in the morning. After fasting overnight, your body’s blood sugar going to be at its lowest point. Breaking that fast by eating something sweet is going to immediately spike your blood sugar, which is not only really hard on the body but it also sends your body into overdrive as it tries to regulate the amount of sugar in your blood. This usually leads to a blood sugar crash just a couple hours after you’ve eaten, which means you’re likely to feel hungry again as your body tries to bring its blood sugar back into balance. And because your body is going to crave something sugary when your blood sugar crashes, you’re going to want to grab something quick and sweet, starting the blood-sugar-spiking cycle all over again. This sugar-handing roller-coaster is hard on the body and incredibly difficult to remedy once it gets going. The best way to avoid this is by starting the day with a meal that won’t spike your blood sugar and will leave you feeling satisfied.
(You’ll notice from what I said above that I’m not so great at following my own advice sometimes. I definitely don’t claim to be perfect by any stretch of the imagination. Sometimes you need some damn cookies for breakfast. But I also know the body functions optimally under certain conditions and that my body feels better when I feed it well, so it’s something I always work on.)
Third, this summer breakfast hash is perfect for meal prep! I make the recipe on Sunday because I love a leisurely breakfast on Sundays. Then during the week, I reheat a serving in a skillet with a bit of avocado oil. Simply saute it until it’s heated through and regained a bit of crunch. It’s almost as good reheated as it is fresh!
Savory Summer Breakfast Hash
- 5 strips bacon, cut into bite-size pieces
- 1 medium sweet potato, peeled and diced
- 1 small yellow onion, diced
- 8-10 white mushrooms, quartered
- 1 small zucchini, diced
- 1 teaspoon fennel seeds
- 2 tablespoons minced fresh sage
- 1 cup frozen spinach
- 1 teaspoon chili garlic sauce (optional)
- Salt and pepper, to taste
- Preheat the oven to 400° Fahrenheit.
- Heat a large oven-safe pan over medium heat and add the bacon. Cook until bacon is crispy, then remove from the pan and set aside. Remove all but about 2-3 tablespoons of bacon dripping from the pan and set aside (you may need this later).
- Increase heat to medium-high and add onions, potatoes, mushrooms, and fennel seed to the pan. Saute for 10-12 minutes, stirring occasionally, until the onion is softened and the potatoes are beginning to soften and brown.
- Move potato mixture to sides of pan. Add a bit more bacon drippings, if needed, and add zucchini and sage. Saute for a few minutes until zucchini is beginning to brown. Mix in with the rest of the mixture.
- Add frozen spinach, chili sauce. if using, a pinch of salt, and several grinds of pepper to the pan and stir to combine. Saute for a few minutes until spinach has thawed.
- Add bacon back into the pan, give it a stir, then put the pan into the preheated oven and roast for 10-15 minutes. Remove from the oven, adjust seasoning as needed, and serve.
- Store leftovers in the fridge for 3-4 days. Reheat by sauteing in a pan with a bit of oil over medium heat until heated through and crispy.
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