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High Protein Breakfast Hash Bowl (Under 400 Calories & Meal Prep Friendly) - A Simple, Satisfying Start

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 servings

Ingredients
  

  • 1 lb (450 g) 93–99% lean ground turkey or chicken
  • 2 cups egg whites (or 6 large eggs, whisked)
  • 12 oz (340 g) baby gold potatoes, diced small (skin on)
  • 1 red bell pepper, diced
  • 1 small red onion, diced
  • 1 cup zucchini, diced (optional but great)
  • 2 cups baby spinach, roughly chopped
  • 2 tsp olive oil (divided)
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp dried oregano or Italian seasoning
  • Salt and black pepper, to taste
  • 1/3 cup plain nonfat Greek yogurt
  • 1–2 tsp hot sauce or sriracha (for the drizzle)
  • Fresh parsley or green onions, chopped (optional garnish)

Instructions
 

  • Par-cook the potatoes: Microwave diced potatoes for 3–4 minutes until just tender, or simmer in salted water for 5–6 minutes. Drain well.
  • Crisp the potatoes: Heat 1 tsp olive oil in a large nonstick skillet over medium-high. Add potatoes, a pinch of salt, and pepper. Cook 5–7 minutes, stirring occasionally, until golden and crisp. Transfer to a plate.
  • Sauté the veggies: In the same pan, add 1 tsp olive oil, onion, bell pepper, and zucchini. Season with a pinch of salt. Cook 4–5 minutes until softened.
  • Brown the turkey: Push veggies to the side. Add ground turkey, breaking it up. Season with smoked paprika, garlic powder, onion powder, oregano, salt, and pepper. Cook 5–7 minutes until browned and no longer pink.
  • Combine and wilt: Stir potatoes back in with the turkey and veggies. Fold in spinach and cook 1–2 minutes until wilted. Taste and adjust salt and pepper.
  • Add the eggs: Pour egg whites over the hash. Let set for 30 seconds, then gently fold until just cooked through, about 2–3 minutes. Don’t overcook—keep it tender.
  • Make the drizzle: Mix Greek yogurt with hot sauce, a pinch of salt, and a splash of water to thin.
  • Serve: Spoon into bowls. Top with the yogurt drizzle and a sprinkle of parsley or green onions.