Easy Healthy Breakfast Hash with Kale, Sausage, and Apple
This kale, sausage, and apple sauté is a super delicious and healthy breakfast hash. It is a fast recipe to make and it only uses FIVE main ingredients!
My family loves to enjoy this one-pan meal that I make often when camping because sometimes it is hard to squeeze in extra vegetables and this recipe is a great way to check off a veggie serving for the day.
It’s an easy healthy breakfast idea to make over the campfire or a camp stove and I particularly like to make it during our camping trips every autumn. Be sure to add it to your camping food list for your next trip!
The ingredients combine to make a delightfully fresh and unique flavor that can be topped with a fried egg for extra protein. It’s one of my favorite ways to start the day!
This healthy breakfast hash is naturally gluten-free and can also be made into a vegan breakfast hash by using plant-based sausage. Feel free to play around with your meat-free options here, use what you enjoy eating.
How to Make Healthy Breakfast Hash
This is a guide to what I recommend for ingredients but by all means, feel free to expand upon or play around with additions or substitutions. It is a versatile recipe with room for creativity!
I am a huge believer in using what I have on hand and not avoiding making a recipe because I am missing one ingredient. The last time I went camping I forgot the kale for this recipe (it happens to the best of us, right?) so I made it without!
The ingredients used in this recipe inspire a fall breakfast hash, perfect for a cool September morning. You can add sweet potatoes, too, which would add to the autumn flavors that really stand out.
It was SO good regardless and everyone was happy with full bellies. I may have been sad to miss out on my breakfast greens but nothing in life is perfect. We still enjoyed a high-protein breakfast hash served under the sunshine!
Ingredients
BREAKFAST SAUSAGE – Any link-style breakfast sausage, including meat-free options for a vegetarian breakfast hash, will work! Everyone might have their favorite breakfast sausage and they should use it in this recipe.
My personal favorite for this recipe is Applegate chicken and sage sausage. I especially enjoy that there is sage already in the chicken sausage which flavors the dish beautifully.
ONION – Both red onion and white or yellow onions work in this hash recipe. Red onions provide a nice sweetness to the dish but use whatever you have on hand for convenience. Even shallots are a good option.
APPLES – Any apple will do but I strongly recommend peeling the apple for a more pleasant texture or more even browning of the flesh. I enjoy mixing up my apples. Living in Vermont we have access to a wide variety so this comes easy.
KALE – My favorite variety to use is lacinato kale, also known as dinosaur kale or Tuscan kale. I enjoy the dark green color, its flavor, and the ease of working with the thick leaves when slicing them thin. Do not use the stems of the kale. You can also choose to sub shredded Brussels sprouts for the kale!
LEMON JUICE – This is optional but acid is always a nice way to boost the flavors in a dish. The combination of fresh lemon with the apple and kale is delightful and adds a lovely brightness.
PRO TIPS FOR CAMPFIRE COOKING:
- Set up your campfire: Begin by building a campfire and allowing it to burn until you have a bed of hot coals. The coals will provide a more consistent heat compared to the flames.
- Position the grid: Place a sturdy grid or grill over the campfire, ensuring it is stable and securely positioned. The grid should be positioned at a height that allows for proper heat control and cooking convenience.
- Create heat zones: Divide the grid into different zones of varying heat intensity. This division can be achieved by arranging the coals beneath the grid in different concentrations. For medium heat, create a zone with a moderate amount of coals beneath it.
- Preheat the pan: Place your pan on the designated zone of the grid and allow it to preheat for a few minutes. This step ensures that the pan is evenly heated before adding any ingredients.
- Adjust the heat: If the pan becomes too hot, you can reduce the heat by moving it to a cooler zone on the grid or by removing a few coals from beneath the pan. If the pan isn’t hot enough, you can move it to a hotter zone or add more coals beneath it.
- Monitor the temperature: Keep a close eye on the pan and the heat it’s receiving. Adjust the pan’s position or the coals as needed to maintain medium heat. Remember that cooking over a campfire can be less precise than using a stove, so be attentive to prevent burning or undercooking your food.
Instructions
You will be so pleased to know that this healthy camping breakfast recipe takes barely any time to prep and everything only takes 10-15 minutes to cook once your campfire is ready. It’s a winner for sure. I am all about quick breakfasts!
✔️ Peel and chop the apples and onion into 1/4″-1/2″ dice.
✔️ Destem the kale and slice thinly.
- To de-stem kale, grab a stalk of kale and hold it by the thick (bottom end) stem with one hand. With your pointer, middle finger, and thumb of your other hand, wrap around the stem just above the leaves to grasp it. Pull down toward the tip of the stem, tearing off the leaves in one motion.
- I use a very sharp knife and slice the kale thinly while rolled-up like a cigar. This method is called chiffonade. Then I chop it lengthwise, in the other direction, some more! It cooks so much faster this way and I find it easier to eat.
PREP AHEAD: The kale can be chopped at home prior to your camping trip and stored in a silicone bag or container of choice until needed to make this healthy breakfast hash meal prep takes almost no time at all at the campground!
✔️ Heat a large cast iron skillet to medium-high heat, either on your stovetop or over a campfire or camp stove. Add olive oil to the pan.
✔️ Next, add the sausage, either chopped or whole. If your sausage is thawed it can be chopped into bite-size pieces FIRST before sauteeing. If your sausage is frozen you can cook them until brown and then cut them into bite-size pieces and add them back to the pan.
✔️ Add chopped onion and apple to the pan with the chopped sausage. Sauté until the onions are soft and wilted (golden brown is good) and the apples are fork tender.
✔️ Then add black pepper, salt to taste, and very thinly sliced kale. Saute until the kale is wilted.
✔️ Sprinkle with a bit of lemon juice at the end! Top with an egg for added protein and delicious flavor.
✔️ Optional additions: a sprinkling of chili powder or cayenne pepper, additional onion in the form of onion powder, garlic powder, and chopped fresh herbs such as parsley.
FAQS: Healthy Breakfast Hash
As stated earlier in this post, feel free to be creative and use what inspires you if you don’t have the exact ingredients listed. Here are some answers to common questions related to breakfast hash.
What is hash that you eat for breakfast?
The term “hash” can refer to a variety of dishes. One popular breakfast dish is a corned beef hash, which typically consists of diced or shredded corned beef, potatoes, and onions. Another common type is hash browns, which are shredded or grated potatoes that are fried until crispy.
There are also vegetable hashes made with various combinations of diced vegetables. The term “hash” can be used broadly to describe any mixture of ingredients that are cooked together.
Can I make breakfast hash ahead of time?
Yes, you can make breakfast hash ahead of time! Prepare and cook the hash as usual, let it cool, and store it in an airtight container in the refrigerator. When you’re ready to enjoy it, simply reheat the hash at home or at camp by sauteeing it on low heat.
Why is it called breakfast hash?
The name “hash” comes from the French word “hacher,” which means “to chop” or “to mince.” In culinary terms, “hash” originally referred to a dish made by chopping or mincing leftover meat and white potatoes, then frying them together. There are many variations of delicious breakfast hash recipes including Mexican breakfast hash and sweet potato breakfast hash.
What is a healthy breakfast hash?
A breakfast hash is a dish that is made up of different chopped or shredded ingredients that are sauteed together in a single pan. A healthy breakfast hash typically includes vegetables, meat, and fruit. Often healthy breakfast hashes have sweet potato, red bell pepper, or regular potatoes in them. This hash changes things up a bit with the unique ingredients!
What are some of the health benefits of eating a breakfast hash?
A breakfast hash provides you with sustained energy throughout the morning and helps to keep you feeling full until lunchtime. The combination of protein, fiber, and healthy fats in a breakfast hash also helps to regulate blood sugar levels.
What kind of sausage is used in a healthy breakfast hash?
Chicken, turkey, or vegetarian sausage are the healthiest options, followed closely by pork sausage. Use what you like and enjoy the flavor your favorite sausage imparts on the dish.
What to serve with breakfast hash?
A perfect fried egg is a great choice for serving on top of this hash. Or, buttered toast is a great side for this meal. If you want to serve a heartier meal serve it alongside one of the best ever homefries recipes for camping made with crispy potatoes!
The Wrap-Up on Healthy Breakfast Hash
I hope you give this delicious breakfast hash recipe a try the next time you go camping! Kale, sausage, and apple provide fiber and protein to help you power through the morning. Healthy breakfast recipes help you start your day on the right foot.
It’s not your typical breakfast so it mixes things up nicely and adds something new. We all get in our ruts and make the same things often. This is a fantastic EASY recipe to get you out of that typical breakfast of bacon, eggs, and toast or oatmeal.
The best thing? This recipe is easy to customize so you can use whatever ingredients you have on hand. The possibilities are endless with this flexible breakfast dish. Enjoy! Give it a trial run this weekend at home!
Healthy Breakfast Hash with Kale, Sausage, and Apple
Ingredients
- 2 tbs olive oil
- 2 medium apples
- 1 medium onion
- 10 breakfast sausage links
- 1 bunch kale
- 1/4 lemon
- salt and black pepper to taste
- 1/4 tsp (optional) dried herbs such as sage or thyme**
Instructions
- Peel and chop the apples and onion into 1/4″-1/2″ dice.
- Destem the kale and slice thinly.*
- Heat your skillet to medium heat, either on your stovetop or over a campfire or camp stove. Add 1 tbs olive oil to the pan.
- Next, add the sausage, either chopped or whole. If the sausage is thawed it can be chopped into bite-size pieces FIRST before sauteeing. If the sausage is frozen cook them until brown and then cut them into bite-size pieces. Then add them back to the pan.
- Add the remaining 1 tbsp olive oil, onion and apple** to the pan with the browned chopped sausage. Sauté until the onions are soft and wilted.
- Add the sliced kale, black pepper, and some salt to taste. The hash is done with the kale is wilted down.
- Sprinkle with a wedge of lemon juice to finish. Serve as is or topped with a fried egg.
