This healthy chorizo breakfast hash is full of flavor and nutrients to start your day right! Cauliflower stands in for potatoes, making it keto and paleo-friendly. Keep it egg-free by topping with sour cream or avocado, or top with an egg over-easy for a delicious Whole30 breakfast. Multiple options will make this your go-to breakfast recipe!
One of the hardest things for anyone with an egg allergy or sensitivity is breakfast. It seems every "healthy" breakfast recipe revolves around eggs. Looking for breakfast recipes that are low-carb, keto, paleo, and Whole30-friendly? Google it. I dare you. They all contain eggs!
Yes, healthy breakfast recipes that don't revolve around eggs are tough to find, but that doesn't mean it's impossible. This Healthy Chorizo Breakfast Hash is nutritious, full of flavor, and can be served any number of ways. If you love and can tolerate eggs, top this chorizo breakfast hash with an egg over-easy! It is unbelievably good with a runny yolk mixed in. If you can't tolerate eggs or just want to skip them some mornings, you're in luck. This breakfast hash recipe is also delicious topped with a dollop of sour cream and served this way, this recipe is low-carb and keto-friendly. If you need a dairy-free breakfast or want the paleo and Whole30-friendly version, top it with half of an avocado and maybe some chipotle hot sauce. Options abound with this healthy breakfast recipe!
What Makes this Brain Food?
Regardless of how you decide to serve it, this chorizo breakfast hash is made with ingredients that are full of nutrients to power your brain:
- Rich in Protein: whether you use chorizo made from pork, chicken, or turkey, or add my chorizo spice mix to ground meat, this chorizo breakfast hash is rich in protein. Protein keeps you satisfied, and the amino acids that make protein are used to make the neurotransmitters that regulate your mood and focus.
- Low Carb Food is Good Mood Food: eating a breakfast like this that contains a balance of protein, fat, and slow-burning carbs from vegetables keeps blood sugar steady. Indeed, one of the prominent dietary recommendations for mental health is to avoid commercial baked goods and replace processed foods with nutrient-dense whole foods [source]. This healthy breakfast recipe does exactly that!
- Cauliflower Contains a Special Compound with Amazing Benefits: A unique feature of cruciferous vegetables like cauliflower is a compound called sulforaphane. Research has shown that this compound has powerful antioxidant and anti-inflammatory capabilities [source, source]. It may even help the brain produce new brain cells, a process that keeps the brain “young” with the help of something called Brain-Derived Neurotrophic Factor (“BDNF”) [source]. Perhaps these benefits are why research has shown sulforaphane to be helpful for everything from Alzheimer’s and schizophrenia to depression and autism [source, source, source, source,].
- Lots of Nutrients to Make Neurotransmitters for a Balanced Mood: those neurotransmitters I mentioned above that regulate our mood and focus are made from the amino acids found in protein, but they can only be converted from amino acids to neurotransmitters with the help of vitamins and minerals [source]. This healthy chorizo breakfast hash contains a lot of micronutrients that are needed to convert amino acids to neurotransmitters. The B-vitamins (B1, B2, B3, B6, B12, and folate), vitamin C, and vitamin A are abundant in this recipe along with the minerals iron, zinc, and magnesium [source]. This recipe really is packed full of nutrients to fuel your brain!
Steps, Tools and Ingredients
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Step 1: gather your ingredients. This could include ground chorizo or ground pork with my chorizo spice mixture, and either frozen cauliflower rice with bell peppers and onions or fresh cauliflower rice with fresh chopped onion and bell peppers. Get my recipe for chorizo seasoning (that is not spicy and kid-friendly) at the bottom of the recipe card.
Step 2: brown the chorizo (or ground pork). If you are using ground pork instead of chorizo, add the spices when the pork is almost cooked through so the flavors can marry for the last few minutes of cooking. When the chorizo is cooked through, remove it from the pan with a slotted spoon and set aside.
Step 3: add the cauliflower rice with onions and bell peppers to the fat that cooked out of the chorizo. Cook until softened.
Step 4: add the cooked chorizo back to the pan and stir to combine. Cook for a few more minutes to ensure it's all warmed through.
Step 5: top with your favorite topping. This could be an egg over-easy, cubed avocado, sour cream, or hot sauce.
Ingredients & Substitutions
- Chorizo: Can't find raw ground chorizo? No problem. You can use links of chorizo instead, just ensure they are raw instead of fully cooked, and remove the meat from the outer casing prior to cooking. If you can't find links or ground chorizo, you want to make this kid-friendly (not spicy),or you can't find chorizo that has clean ingredients, you can use ground pork (or chicken or turkey) flavored with a chorizo spice blend. See the notes at the bottom of the recipe card below for my kid-friendly chorizo spice blend.
- Cauliflower Rice: To save time, I like to use an organic frozen cauliflower rice blend with bell peppers and onions. Cascadian Farms makes one that is sold at a variety of grocery stores. If you can't find that, you can substitute frozen or fresh cauliflower rice and add chopped fresh onion and bell peppers, or, if you can find it, a bag of frozen pre-chopped bell peppers and onions.
- Organic Bell Peppers: Bell peppers are #10 on the EWG's Dirty Dozen 2021 list, which means they're among the 12 types of produce most laden with pesticide residue. Try to use organic bell peppers, if you can.
I think most of us are trying to avoid toxins as much as possible these days. As part of this, I avoid pans that are made of Teflon. I've tried a few different types of non-toxic nonstick pans, and Green Pan is my favorite! I also have an Ecolution pan that I really like.
Other Egg-free Breakfast and Cauliflower Rice Recipes You'll Love
- 90-Second Keto Mug Bread
- 20 Easy Chia Seed Pudding Recipes
- Spiced Pumpkin Grain-Free Oatmeal
- Paleo Breakfast Porridge
- Healthy Sour Cream & Blueberry Scones
- Chocolate Chip Muffins
- Cilantro Lime Cauliflower Rice
Healthy Chorizo Breakfast Hash - Paleo, Whole30, Low Carb, and Keto Friendly
This healthy chorizo breakfast hash is full of flavor and nutrients to start your day right! Cauliflower stands in for potatoes, making it keto-friendly and paleo. Keep it egg-free by topping with sour cream or avocado, or add an egg over-easy for a delicious Whole30 breakfast. Multiple options will make this your go-to breakfast recipe!
Healthy Chorizo Breakfast Hash with Cauliflower Rice
This healthy chorizo breakfast hash is full of flavor and nutrients to start your day right! Cauliflower rice stands in for potatoes, making it keto and paleo-friendly. Keep it egg-free by topping with sour cream or avocado, or add an egg over-easy for a delicious Whole30 breakfast! Multiple options will make this your go-to breakfast recipe.
- 1 lb pork chorizo (or ground pork + my chorizo seasoning blend, see notes below)
- 24 oz (2 packages) Cascadian Farms Riced Cauliflower Blend with bell peppers and onions
- 3-4 cups riced cauliflower
- ½ cup chopped onion
- 2 cups chopped bell peppers
Heat a pan over medium heat. Add the chorizo and cook, using a spatula to break into small pieces as it browns. If you are using chorizo links, remove the ground meat from the casing before cooking. If using ground pork instead of chorizo, cook the meat most of the way through before adding the seasoning listed below in the notes. When the meat is cooked through, remove it from the pan with a slotted spoon and set aside.
Add the onions, bell peppers and cauliflower rice to the fat rendered from the chorizo. Cook until softened, about 8-10 minutes.
Add the cooked chorizo back to the pan and stir to combine. Let it reheat for a minute or two before serving.
Top with an egg or two cooked over-easy, half of an avocado, a dollop of sour cream, and/or a chipotle pepper hot sauce.
- Egg(s) over easy – Paleo, Whole30 and Keto
- Sour cream – Keto, egg-free
- Chipotle hot sauce – Paleo, Whole30 and Keto, egg-free
- Avocado or guacamole - Paleo, Whole30, Keto, egg-free
Chorizo Spice Mix (if using ground pork instead of chorizo):
- 1 Tbsp chili powder
- ½ Tbsp paprika
- ½ Tbsp smoked paprika
- ½ Tbsp ground cumin
- 1 tsp salt
- ½ tsp granulated garlic
- ½ tsp onion powder
- ½ tsp oregano
- ½ tsp pepper
- ¼ cup apple cider vinegar
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