Savoury Mushroom Spinach Breakfast Hash with Fried Eggs

Savoury Mushroom Spinach Breakfast Hash with Fried Eggs is one of my favourite breakfasts. It is super filling and makes a weekday feel like the weekend. If you don’t have 60 minutes in the morning (who does?!), you can make this in advance and simply heat it up in a frying pan in the morning, then top with a fried egg!

It’s the perfect nutritious breakfast to keep you feeling full and energized all morning long! Keep scrolling for the full recipe, health benefits, and a yummy breakfast recipe roundup with more of my favourites!

Savoury Mushroom Spinach Breakfast Hash Recipe

Savoury Mushroom Spinach Breakfast Hash with Fried Eggs Recipe

Gluten-free | Vegetarian | Dairy-free

Serves: 2 | Hands-On Time: 15 Minutes | Cook Time: 40 Minutes | Total Time: 55 Minutes


  • 3 cups baby potatoes (0.75 lbs), cut into eight
  • 1 onion, diced
  • 1 cup cremini mushrooms, sliced
  • 2 tbsp avocado oil, divided
  • 1 garlic clove, minced
  • ½ tsp oregano
  • ¼ tsp salt
  • ¼ tsp pepper
  • 2 cups baby spinach
  • 4 eggs
  • ¼ cup hemp seeds
  • 2 tbsp fresh parsley, chopped


  1. Preheat oven to 350F and line a baking sheet with parchment paper.
  2. Place potatoes, onion and mushrooms in a large bowl and toss with half of the avocado oil, garlic, oregano, salt, and pepper.
  3. Spread potatoes on the baking sheet and bake for 35 minutes. Add spinach, and bake for an additional 5 minutes until wilted.
  4. Before serving, fry two eggs by adding half of the avocado oil to a pan and heat to medium heat. Break the eggs into the pan and cook until the whites are set 3 minutes. If you like over-easy eggs, flip and cook for an additional 30 seconds.
  5. Place one serving of Savoury Mushroom Spinach Breakfast Hash in a bowl, top with two fried eggs, half of the hemp seeds and a sprinkle of parsley.

 PER SERVING: CALORIES: 550, FAT: 37 g, SAT. FAT: 17 g, CARBS: 31 g, FIBER: 6 g, SUGARS:  5 g, PROTEIN: 26 g, SODIUM: 451 mg, CHOLESTEROL: 327 mg


Health Benefits of Hemp Seeds

Hemp Seeds stand out as an amazing nutritional ingredient! I love incorporating them into various dishes, whether it’s salad dressings, smoothie bowls, or baked goods. These tiny seeds offer so many great nutritional benefits!

They contain about 12.5g of protein in a quarter cup (the amount in this Savoury Mushrooms – Spinach Breakfast Hash recipe) and contain all nine essential amino acids, serving as a complete protein, ideal for those following a vegan or vegetarian diet. Additionally, they’re rich in healthy fats like omega-3 and omega-6 fatty acids, supporting brain function, reducing inflammation, and enhancing heart health. Their abundant fibre content aids in promoting happy digestion, while they also deliver a wealth of vitamins and minerals.

Packed with vitamin E, magnesium, iron, and zinc, hemp seeds are a versatile superfood. Their subtle nutty flavour makes them perfect for both sweet and savoury recipes, providing an extra nutritional boost to dishes like this Savoury Mushrooms – Spinach Breakfast Hash with Fried Eggs!

Savoury Mushroom Spinach Breakfast Hash Recipe by @jesselwellness

Health Benefits of Mushrooms

Cremini mushrooms are highly nutritious as well! They contain magnesium, calcium, folate, phosphorous, and more!

  • Magnesium: Helps to maintain bone health, muscles, and nerves, and supports mood.
  • Calcium: Essential for the development and upkeep of sturdy bones. Not only that, but it’s also crucial for the optimal function of your heart, muscles, and nerves.
  • Folate: Crucial in the creation of red blood cells and supports the healthy growth and function of cells (very important during early pregnancy to prevent birth defects).
  • Phosphorus: Plays a crucial role in nurturing, maintaining, and mending all our tissues and cells. It’s also essential in crafting the fundamental building blocks of our genes – DNA and RNA.

These mushrooms also contain selenium (which is important for thyroid health), and potassium (which helps give you energy)! Top it all off with a healthy dose of fibre and water, and you’ve got yourself one powerhouse vegetable! 

Easter Eggie Bites by @jesselwellness #eggiebites

Better Breakfast Cooking Class

Ring in the New Year with your team and this empowering Better Breakfast Cooking Class aimed at supercharging your workday mornings! Discover the secrets to kickstarting your day with a power-packed breakfast filled with essential proteins and beneficial healthy fats. In this class, we’ll delve into creating two quick and convenient grab-and-go breakfast essentials: delectable Egg Muffins and luxurious Chia Pudding. Elevate your morning routine by mastering these recipes, ensuring you stay energized and primed to conquer the day ahead!

Email me at for more details, or check out my Corporate Wellness page for more info on how you can book your team! Embrace a healthier 2024 and elevate your team’s well-being this January with better breakfasts!

Coconut Banana Matcha Chia Pudding by @jesselwellness

Better Breakfast Recipe Roundup

Here are more of my favourite delicious and healthy breakfasts to carry you into the New Year and beyond! Whether your thing is sweet or savoury, there’s a better breakfast out there just waiting for you!

Cardamom Pear Oatmeal by Jesse Lane Lee

Cardamom Pear Oatmeal

Cardamom Pear Oatmeal embraces delightful spices to cocoon you in warmth, similar to a comforting embrace on a chilly morning. The fusion of pear, pecans, and cardamom elevates this oatmeal, rendering it utterly irresistible. This single-serving recipe offers the flexibility to multiply portions effortlessly if serving more than just yourself – simply double, triple, or even quadruple as needed!

Healthy Scrambled Eggs by @jesselwellness #paleo #breakfast

Healthy Scrambled Eggs

Green eggs anyone? Revamp those boring scrambled eggs and go green instead! Spinach and basil not only infuse flavour but also enhance the nutritional value of your breakfast. If you or your kids loved the book “Green Eggs & Ham”, bring the pages to life with this fun (and healthy) Dr. Seuss-inspired recipe!

Wakeup Matcha Green Smoothie Recipe by Jesse Lane Wellness

Wakeup Matcha Green Smoothie

Speaking of green! This energizing Wakeup Matcha Green Smoothie boasts a blend of banana, nut milk, and coconut oil, enriched with the zing of Vitamin C from lime juice and the nourishment of spinach. But wait, there’s more! In this recipe, I’ve added exciting new ingredients like matcha, known for its antioxidants and morning focus, along with fresh cilantro. And here’s the surprise: my secret protein powerhouse—cricket powder!

Cheddar Broccoli Quiche with a Quinoa Crust by @jesselwellness #broccoliquiche

Cheddar Broccoli Quiche with Quinoa Crust

Experience the delightful twist of a gluten-free classic with my Cheddar Broccoli Quiche sporting a nutritious quinoa crust. Quiche is the epitome of versatility, serving as a fulfilling breakfast or lunch option. Enjoy it piping hot fresh from the oven or chilled straight from the fridge. With its unique quinoa crust, this quiche has even more protein than its traditional counterpart.

Energizing Granola Parfait Recipe by Jesse Lane Lee

Energizing Granola Parfait

This Energizing Granola Parfait is a delightful weekday indulgence, perfect for a swift and satisfying start to your day. By incorporating protein powder into Greek yogurt, it offers an extra protein boost that’ll keep you energized. While not mandatory, layering the ingredients in a cute little cup or jar can add a touch of morning luxury to kick-start your day!

Find more delicious and healthy breakfast recipes to help you start each new day (and the New Year) off right here!

Leave a Comment