Healthy Hash Browns Recipe

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February 22, 2019

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Whether it’s a hash brown casserole or hash browns and eggs, we know that this delicious potato-based food is a weekend favourite for so many of you! They can be delicious but deep-fried hash browns aren’t really the healthiest choice on the brunch menu. 

If you are trying to maintain healthy habits and keep your weekends healthier, then this recipe is for you —  our favourite healthy recipe for hash browns. This hash browns recipe is vegetarian and can be adapted to be gluten-free, which makes them the perfect choice to make and share with loved ones.

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How To Make Hash Browns and Poached Eggs

Prep time: 10 mins    Cook time: 35 mins    Total time: 45 minsServes: 4Dietary Preferences: Vegetarian, Gluten-free option


  • oil spray

  • 1 medium sweet potato

  • 1 medium zucchini

  • ¼ medium brown onion

  • 1 tsp fresh dill, finely chopped, plus extra for garnish 

  • 1 tbsp olive oil

  • 1 garlic clove, crushed

  • 20g parmesan cheese, grated

  • 30g wholemeal flour or gluten-free flour

  • 5 large eggs

  • sea salt and ground pepper, to taste

  • 16 cherry tomatoes

  • 1 large handful baby spinach leaves

  • ¼ tsp white vinegar

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1. Preheat the oven to 200°C (390°F). Line a baking tray with baking paper and spray lightly with oil spray.

2. Grate the sweet potato, zucchini and onion and, using your hands, squeeze out as much liquid from the grated vegetables as possible. Transfer to a mixing bowl. 

3. Add the dill, oil, garlic, parmesan cheese, flour and one egg and mix until well combined. Season with salt and pepper, if desired.

4. Shape the vegetable mixture into four even hash brown patties and place them on the baking tray. Bake for 20 minutes, then turn patties carefully and add the cherry tomatoes to the tray. Return the tray to the oven and cook for a further 8-10 minutes. When the tomatoes have just started to collapse, transfer them to a small plate and return the tray to the oven for a further 5 minutes to allow the hash browns to finish baking. Remove the tray and set aside to rest for 5 minutes. 

5. Meanwhile, heat a large pan over medium heat and spray lightly with oil spray. Add the baby spinach leaves and cook for 2-3 minutes or until just wilted, stirring frequently. Transfer to a small plate and set aside. 

6. Fill a saucepan with water to 8 cm deep. Add the vinegar and bring to the boil over medium heat, then reduce the heat to medium-low. Break the remaining eggs into the water and cook for 2–3 minutes for a semi-soft yolk or 3–4 minutes for a firm yolk. Remove the eggs with a slotted spoon and allow to drain on a paper towel.

7. To serve the healthy hash browns, place the wilted spinach on four serving plates and top with the hash browns and poached eggs. Serve with roasted cherry tomatoes on the side and garnish with fresh dill. Enjoy!

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Why is this hash browns recipe healthy?

Wondering how we have created hash browns that are better for you? We included some nutritious vegetables and baked them, instead of deep-frying them! This means that this hash brown recipe is not only more nutritious but also really easy to make — they’re so versatile that you can enjoy them for breakfast, lunch or dinner! 

These hash browns are baked, rather than fried, which immediately makes them a healthier option than classic hash browns! An added health benefit of this recipe as a meal? While traditional hash browns are generally made from starchy potatoes, we got creative with this recipe and used sweet potato and zucchini as the main ingredients, making it a much healthier alternative!

Zucchinis are believed to be a great food for fat loss. Like with most green vegetables, they are rich in vitamins and minerals. Plus, they’re high in fibre, which is good for digestive health, as well as potassium, which is needed to help your nerves and muscles function effectively. 

The sweet potato is low GI  – this stands for glycemic index and relates to how carbohydrates affect the body’s blood sugar levels. If a food is low GI, it means that it takes longer for the body to digest and absorb food, leaving you feeling fuller for longer and creating a slower, lower rise in your blood glucose levels. 

By making this meal with the poached eggs, it makes for a high-protein and nutritious alternative to traditional hash browns that you might buy in a cafe.

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Healthy and tasty breakfast meals

If you’ve got a sweet tooth and are keen to try out other healthier alternatives to traditional breakfast meals, make sure you try our 3 ingredient protein pancakes too! 

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* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


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