This Unique Egg Breakfast Is Packed with Vitamins

This Brussels Sprout Egg Hash recipe is chock-full of vitamins C and K.

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Cold-loving Brussels sprouts are a nutritional treasure trove. Namely, a mere cup of the kid favorite (we’re jokers!) supplies more than a day’s requirement for vitamin C and vitamin K. The shredding blade of a food processor can make quick work of whole sprouts for hashes and slaws.

Brussels Sprout Egg Hash

Makes 4 servings.


  • 2 Tbsp butter
  • 1/4 c panko bread crumbs
  • 3 c Brussels sprouts
  • 2 shallots
  • 2 garlic cloves
  • 4 c baby spinach
  • 2 tsp lemon zest
  • 4 eggs
  • Walnuts (for topping)
  • Soft goat cheese (for topping)


Heat 1 tablespoon butter in a large skillet over medium heat. Add bread crumbs and heat until toasted. Remove bread crumbs and heat another tablespoon butter in pan. Add finely chopped Brussels sprouts, chopped shallots, and chopped garlic cloves; heat until sprouts are tender. Stir in baby spinach and lemon zest; heat until spinach is lightly wilted. Create four nests in the skillet, crack 1 egg into each nest, cover skillet, reduce heat to low and cook until egg whites are set and yolks are still runny, about 10 to 12 minutes. Scatter on toasted bread crumbs, chopped walnuts and crumbled soft goat cheese.

Matthew Kadey, M.S., R.D., is an author and journalist who specializes in sports nutrition and is the recipient of the 2013 James Beard Award for Food Journalism.