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355 kcal30 P43 C7 F

Folded egg-white omelet resting on crispy diced potato hash with red and green bell pepper and onion, on a white plate.

Jump to recipeFast

Effort: 1 of 3

Prep 8 min · Cook 12 min · Total 20 min

Potato pepper hash with egg whites

Updated 2026-10-24 · data v2026-10-23.1

Real Food — based on the 2025–2030 Dietary Guidelines

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

355 kcal

Percent of calories

Protein 34 percent of calories
Carbs 48 percent of calories
Fat 18 percent of calories

Protein per 100 kcal: 8.6 g
Cost: $3.04 est.
Cost per 10 g protein: $1.00 est.

Source: USDA FoodData Central.

Potato, boiled (FDC 170440)
Bell pepper (FDC 170108)
Red onion (FDC 170000)
Egg whites, raw (FDC 172183)
Extra virgin olive oil (FDC 171413)

Recipe keys

Vegetarian
High Protein
Gluten-Free
Dairy-Free
One-Pan

Why this recipe is worth the hype

30 g protein for about $3.04 (est.)
One skillet hash with mostly egg whites for protein.
Boiled potato cuts cook time versus raw cubes.
Works for breakfast or a savory lunch plate.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Potato pepper hash with egg whites

355

30

43

7

$3.04 (est.)

Current level

Flavorful

Effort: 2 of 3

Sweet potato sausage hash

471

33

21

28

$3.40 (est.)

kcal +116 higher
Protein +3 g higher
Carbs −22 g lower
Fat +21 g higher
Cost +0.36 higher est.
Time +8 min higher

Feast

Effort: 3 of 3

Bacon ghee breakfast hash

540

33

30

31

$3.37 (est.)

kcal +185 higher
Protein +3 g higher
Carbs −13 g lower
Fat +24 g higher
Cost +0.33 higher est.
Time +12 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Potato, boiled1 medium (150 g)
Bell pepper1 cup (140 g)
Red onion0.25 cup (30 g)
Egg whites, raw1 cup (240 g)
Extra virgin olive oil1.5 tsp (6 g)

Steps

Dice potato, pepper, and onion into small cubes.
Sauté vegetables in oil until the potatoes start to brown.
Pour in egg whites and stir until set.
Season with salt and pepper and serve hot.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Potato pepper hash with egg whites, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/breakfast-hash-fast (updated 2026-10-24).