High Protein Breakfast Hash is a hearty, macro-friendly breakfast made with crispy potatoes, chicken chipolatas and fluffy egg whites. It’s an easy way to enjoy a filling breakfast that’s packed with protein and perfect for busy mornings, meal prep or a satisfying post-workout meal.
If you love this recipe, try our Avocado Toast with Smoked Salmon and Poached Egg next!
High Protein Breakfast Hash
This High Protein Breakfast Hash is everything a great breakfast should be, crispy, savoury and satisfying. Air-fried potatoes provide a golden, crispy base, while chicken chipolatas and egg whites add plenty of lean protein to create a balanced meal that keeps hunger at bay.
Unlike a traditional breakfast hash, this version keeps the calories and fat lower by using chicken chipolatas, liquid egg whites and low-calorie cooking spray. Air frying the potatoes creates a crispy texture without the need for excessive oil, making it a lighter alternative that doesn’t compromise on flavour.
Designed as a generous single serving, this recipe is also easy to scale up for meal prep. With 46g of protein and just 470 calories per serving, it’s a fantastic option for fuelling busy mornings or supporting recovery after training.
Why We Love this Recipe
- High in Protein: With 46g of protein per serving, this breakfast helps support muscle growth while keeping you feeling full for longer.
- Crispy and Flavourful: Air-fried potatoes, seasoned chicken chipolatas and smoky spices create plenty of flavour and texture in every bite.
- Meal Prep Friendly: Double or triple the ingredients to prepare several breakfasts in advance for an easy, high-protein start to the day.
What is High Protein Breakfast Hash?
Breakfast hash is a classic dish made by cooking diced potatoes with vegetables and meat until everything is golden and full of flavour. It’s commonly served as a hearty breakfast but works just as well for brunch or even a quick dinner.
This high protein version replaces higher-fat ingredients with chicken chipolatas and egg whites to boost the protein while keeping the calories under control. It’s an excellent choice for anyone looking to increase their protein intake without sacrificing flavour.
Breakfast Hash Nutrition
This recipe is designed to deliver plenty of protein alongside slow-release carbohydrates from the potatoes, making it a balanced meal that provides lasting energy. Using chicken chipolatas and egg whites helps keep the fat content lower than a traditional breakfast hash while still delivering a satisfying meal. Here’s the nutritional breakdown per serving:
Calories: 470
Protein: 46g
Carbs: 55g
Fat: 7g
Ingredients
- Maris Piper Potatoes: These become beautifully crisp in the air fryer while staying fluffy in the middle, making them the perfect base for a breakfast hash.
- Chicken Chipolatas: Chicken chipolatas add plenty of savoury flavour while providing lean protein with less fat than traditional pork sausages.
- Bell Pepper: Bell pepper adds sweetness, colour and extra vegetables to make the hash more balanced.
- Onion: Onion softens as it cooks and provides a rich savoury base that complements the potatoes and sausages.
- Liquid Egg Whites: Egg whites increase the protein content while creating soft, fluffy pieces throughout the hash.
- Smoked Paprika: Smoked paprika gives the dish its subtle smoky flavour and enhances the colour.
- Garlic Granules: Garlic granules add depth without overpowering the other ingredients.
- Salt and Black Pepper: Simple seasoning brings all the flavours together.
- Low-Calorie Cooking Spray: A light coating helps the potatoes crisp up while keeping the recipe lower in fat.
How to Make Breakfast Hash
See recipe card for ingredient quantities and full instructions.
Start by seasoning the diced potatoes before cooking them in the air fryer until they’re crisp on the outside and fluffy in the middle. If using an oven instead, roast them until golden, turning halfway through for even colour.
Cook the sliced chicken chipolatas separately until they’re browned and cooked through. Keeping them separate prevents the sausage juices from softening the potatoes and helps everything cook evenly.
Meanwhile, soften the onion and bell pepper in a frying pan with a little low-calorie cooking spray. Once tender, stir through the smoked paprika and garlic granules before adding the egg whites.
Cook the egg whites gently until just set, then add the cooked potatoes and chicken chipolatas to the pan. Toss everything together until evenly combined and serve with sriracha, sliced spring onions or your favourite low-calorie sauce.
Tips
- Cook the potatoes separately. Keeping the potatoes away from the sausages allows them to become crisp without absorbing excess fat.
- Cut the potatoes evenly. Uniform 1cm cubes cook more evenly and give the best texture.
- Add fresh toppings before serving. Sliced spring onions, fresh parsley or sriracha add freshness and extra flavour.
Recipe Variations & Substitutions
- Swap the chicken chipolatas: Use chicken sausages, turkey sausages or lean pork sausages if preferred.
- Add extra vegetables: Mushrooms, spinach or courgette all work well in this breakfast hash.
- Top with cheese: Sprinkle over a little reduced-fat grated cheddar before serving for an extra savoury finish.
Storage
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a frying pan or microwave until piping hot throughout. Freezing is not recommended as the potatoes can lose their texture once thawed.
Frequently Asked Questions
Yes. This recipe keeps well in the fridge for up to 3 days, making it ideal for preparing breakfasts in advance.
Make sure the potatoes are spread out in a single layer and avoid overcrowding the air fryer basket or baking tray. Shaking or turning them halfway through cooking also helps them crisp evenly.
Yes. This recipe keeps well in the fridge for up to 3 days, making it ideal for preparing breakfasts in advance.
More High Protein Breakfast Recipes
After you try this Breakfast Hash Recipe, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Breakfast Hash
Equipment
- Air fryer
- 1 Frying Pan
- Spatula
- Knife
- Chopping Board
Ingredients
- 200 g Maris Piper Potatoes
- 4 Chicken Chipolatas
- 1 Bell Pepper (diced)
- ½ White Onion (diced)
- 150 g Egg Whites
- 1 tsp Smoked Paprika
- ½ tsp Garlic Powder
- Salt
- Pepper
- Low-calorie Cooking Spray
Instructions
- Preheat the air fryer to 200°C (400°F) or the oven to 200°C fan (400°F)
- Spray the diced potatoes with low-calorie cooking spray and season with half the smoked paprika, salt and pepper.
- Air Fryer (Potatoes): Cook the potatoes for 18-20 minutes, shaking the basket halfway through, until golden and crispy.
- Air Fryer (Chipolatas): While the potatoes are cooking, air fry the sliced chicken chipolatas for 10-12 minutes, shaking halfway through, until browned and cooked through.
- Oven: Spread the potatoes on one lined baking tray and the sliced chicken chipolatas on a separate lined baking tray. Roast the potatoes for 30-35 minutes, turning halfway through. Roast the chipolatas for 15-18 minutes, or until fully cooked.
- Spray a frying pan with low-calorie cooking spray and cook the onion and bell pepper over a medium heat for 6-8 minutes until softened.
- Stir in the smoked paprika and garlic granules, then pour in the egg whites. Stir gently until the egg whites are fully cooked.
- Add the cooked potatoes and chicken chipolatas to the frying pan and toss everything together until evenly combined.
- Server and Enjoy!
Notes
- Shake the air fryer basket halfway through cooking for crispier potatoes.
- Dice the potatoes evenly so they cook at the same rate.
- Optional toppings include sriracha, sliced spring onions, fresh parsley or reduced sugar ketchup.
