Breakfast · Savory breakfast plates

Sausage breakfast hash

Name: Sausage breakfast hash
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 1/3 lb gold potatoes, 1 cm (½-inch) dice; 2 tbsp canola oil; 3 links Italian sausage, casings off, crumbled; 1 yellow onions, diced; 1 red bell peppers, diced; 2 tsp paprika; 1 tsp salt; 4 egg; 3 green onion, sliced

One skillet, everything in it: potatoes crisped with sausage, peppers and onion under runny eggs. The weekend breakfast that clears the vegetable drawer.

Time: 45 min (15 prep + 30 cook)
Servings: 4
Per serving: 509 kcal
Protein: 23 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

1 1/3 lb gold potatoes, 1 cm (½-inch) dice600 g
2 tbsp canola oil25 g
3 links Italian sausage, casings off, crumbled300 g
1 yellow onions, diced120 g
1 red bell peppers, diced150 g
2 tsp paprika4 g
1 tsp salt5 g
4 egg200 g
3 green onion, sliced20 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Par-cook the diced potato — 6 minutes in the microwave or boiling water. Raw potato in a skillet either burns or stays hard; this is the fix.
Crisp the potatoes in the oil in a wide pan, undisturbed in stretches, 8–10 minutes.
Push them aside, brown the sausage, then add onion, pepper, paprika and salt. Toss everything together and let it sit to crust.
Make four wells, crack in the eggs, lid on 4 minutes until the whites set. Scallions over the top.

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

19% of kcal

70% water

7 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 2034 kcal goes into the pot, 1424 g of ingredients comes out as ~1200 g of food → 170 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 170
Protein: (19%); 8 g
Fat: (56%); 10 g
Carbohydrates: (25%); 11 g
of which sugar: 2 g
Fiber: 1 g
Sodium: 376 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More breakfast

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.