Healthy Egg Hash

I love this recipe because its easy and fast to make, it tastes good, AND I usually have the ingredients already in the refrigerator so I dont have to go shopping!  I call this Scooby Hash, or scash for short :)

Lets start with the nutritional numbers for this recipe:

One portion, 262 Calories
Protein Carbs Fat
28 grams 21 grams 8 grams
114 calories 84 calories 64 calories
44% 32% 24%


  • 6 egg whites
  • 1 cup (140g) mixed frozen vegetables
  • 2 (8g) teaspoons olive oil
  • no salt seasoning

For full details on how to make it, please see Scooby’s Egg Hash in the quick healthy meals section.

2 Minute Meal, Healthy Egg Hash

30 thoughts on “Healthy Egg Hash”

  1. I eat a version of this at least twice a day. I add fresh sliced mushrooms for flavor, and use salt and pepper instead of the salt-free seasoning mix. It is one of my two favorite balanced meals. At less than 300 calories for a giant plate of healthy food, this is a virtually perfect meal for those who want to simultaneously lose weight and stay healthy. As I make it it has about 250 calories (I use half the oil scooby uses, and a touch of water to help soften the mushrooms and veggies that cooks away before I add the egg whites). If I eat it 6 times a day (it is nutritious enough that you can do this), I’m stuffed, and I have had about 1500 calories for the day — perfect for reasonable weight loss at my size. Just scale the recipe up or down to meet your calorie requirements and enjoy. This one is an all time winner.

    1. If you won’t eat vegetables you’re screwed. They’re the only way to get good slow carbs, plus they’re loaded with vitamins and minerals. And they fill you up without resorting to the metabolic tricks that high glycemic foods play on you.

      1. I probably eat way more vegetables than the average poster here. You know how I know that? Because most of you are all enthusiastic about it. If you really ate a big bowl of mixed vegetables four-five times a day as you’re supposed to (as I do) you wouldn’t be here being all preachy about it, you’d be on Google Images looking at photos of triple cheeseburgers, pizza and donuts.

  2. @frank2222 – if you consume food …any food…in the USA you are getting more than enough salt. There is absolutely no reason to add salt to your food. For instance look at the average “frozen veggie” package: 55 mg of sodium per serving. There is about 50 mg of sodium in one egg white.

    1. That’s a good point. There is sodium in everything and i never thought about sodium in egg white. 55mg of sodium per serving of forzen veggie is not a lot but if you add 6 egg whites it’s a 350-400 mg sodium meal. If you eat 6 meals like that per day that’s that’s a good amount of sodium . The American Heart Association recommends that adults who are healthy take in no more than 2,300 milligrams of sodium a day. I eat an half of cup of cottage cheese an hour ago and it’s about 500 mg of sodium. If someone wanna balance the sodium in is 6 meal/day he should to try to eat a max of 380 mg/sodium by meal. I live in Canada and the recommandations for sodium by Health Canada are lower (from 9 to 50 years old is 1500 mg (max)

      1. Sodium is a tricky thing. Asian cultures eat as much as 10 times the sodium that Americans and Europeans consume, yet they have much lower rates of obesity and heart disease. If you’ve got high blood pressure or heart disease, I’d stay away from sodium as much as possible, but otherwise I wouldn’t worry about it. In America and Europe, fats and sugars are the real dangers.

        In other words, if you can eat egg whites with salt instead of whole eggs without salt, go with the salty egg whites. Once you’ve achieved the Scooby level of Zen mastery, you can cut it, but salt is a pretty venal sin compared to sugars and fats.

  3. OK but no salt seasoning in every meal i’m not sure. I read that bannish sodium like that is not a good idea for someone who trains hard, sweat a lot and drink a lot of water. Sodium (not to much) maintain the water balance of the body. It’s all about balance. Don’t you know ?

    1. hey frank. eggs and egg whites have some sodium in them. sodium is one thing that most people do not have to worry about. everything has sodium in it! :-)

  4. I love this recipe! Of course I put my own individual spin on it. I used 3 whole eggs instead of 6 egg whites. I also didn’t have any no salt seasoning at the house, so I added my own seasonings to it. I personally think adding the seasonings myself made it more enjoyable. Anyway, thanks for showing all of us how to make scash!

  5. Great video, Scoob. And I entirely agree that the simpler the better when it comes to preparing meals. I use frozen veggies all the time, and my meals are even a little less tasty than yours as I rarely use any seasonings at all!

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