“Potato” Breakfast Hash

Posted by Mike Miryala on

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When following a plant-based low-carb diet, traditional potato-based breakfast hash may not be suitable due to the high carbohydrate content of potatoes. However, you can create a low-carb version of breakfast hash using alternative ingredients. 

Turnips are an excellent low-carb food that can be a healthy addition to a low-carb diet. They are root vegetables with a slightly sweet and earthy flavor. Here's why turnips are a great low-carb option:

  • Low in Carbohydrates: Turnips are relatively low in carbohydrates compared to starchy vegetables like potatoes. When comparing turnips to potatoes in terms of carb content, turnips are generally lower in carbohydrates. Here's a rough comparison:

    Raw turnips: Approximately 6 grams of net carbs per 100 grams.
    Raw potatoes (white flesh): Roughly 17 grams of net carbs per 100 grams.

    Keep in mind that these values can vary slightly depending on the specific variety of turnip or potato and their size. However, as a general guideline, turnips contain about one-third of the carbs found in potatoes.

  • High in Fiber: Turnips are a good source of dietary fiber, which is beneficial for digestion, satiety, and blood sugar control. Fiber helps slow down the absorption of carbohydrates and can contribute to feelings of fullness, making turnips a satisfying choice.
  • Nutrient Dense: Turnips are packed with essential vitamins and minerals. They are particularly rich in vitamin C, vitamin K, and potassium. Additionally, they contain small amounts of other vitamins such as B vitamins, folate, and minerals like calcium and magnesium.
  • Versatile in Cooking: Turnips can be used in a variety of low-carb recipes. They can be roasted, steamed, sautéed, or used in soups and stews. You can also spiralize turnips to create a low-carb alternative to noodles or use them in place of potatoes in dishes like mashed turnips or turnip fries.

By using turnips as the base, you can achieve a similar texture and flavor to traditional potato hash while keeping the dish low in carbs. The onions, bell pepper, and garlic add savory and aromatic flavors, making it a satisfying and nutritious breakfast choice.

Feel free to customize this recipe by adding other vegetables, such as zucchini or mushrooms, to suit your preferences. Adjust the seasonings and cooking time as needed to achieve the desired taste and texture.

      “Potato” Breakfast Hash

      Prep Time: 10 minutes
      Cook Time: 15 minutes
      Yield: 2 servings
      Category: Breakfast
      Cuisine: British


      • 1/2 turnip (85 g), peeled and cubed
      • 3 Tablespoons (45 ml) of melted coconut oil, divided
      • 1/2 medium bell pepper (60 g)
      • 1/2 medium onion (55 g), chopped
      • 2 garlic cloves (6 g), peeled and minced
      • 1/2 teaspoon (1 g) paprika
      • 1 Tablespoon (2 g) chopped fresh parsley (for garnish, optional)
      • Salt and pepper, to taste


                                              1. Preheat the air fryer to 400°F (200°C). If desired, line the air fryer basket or tray with aluminum foil.
                                              2. In a medium bowl, toss the chopped turnip with 2 Tablespoons (30 ml) of melted coconut oil until completely coated.
                                              3. Place the turnips in a single layer in the air fryer tray or basket and cook for 10 minutes, stirring halfway through the cooking time, until browned and cooked through. Remove the turnips from the air fryer and set aside.
                                              4. Meanwhile, in the same bowl, toss the bell pepper, onion, garlic, paprika, salt and pepper with the remaining 1 Tablespoon (15 ml) of coconut oil.
                                              5. Place the vegetables in a single layer in the air fryer basket or tray and cook for 5 minutes, stirring halfway through the cooking time, until tender. (If desired, return the turnips to the air fryer and continue to cook for an additional 1 to 2 minutes until heated through.)
                                              6. Carefully remove the hash from the air fryer and garnish with the optional chopped fresh parsley before serving.

                                                                          Nutrition: (Estimated and based on per-serving amounts.)

                                                                          • Calories: 209
                                                                          • Fat: 21 g
                                                                          • Total Carbs: 7 g
                                                                          • Fiber: 2 g
                                                                          • Sugar: 4 g
                                                                          • Net Carbs: 5 g
                                                                          • Protein: 1 g

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