Looking for a delicious, protein-packed, and easy to make breakfast or brunch recipe? This Skillet Temmeh Hash with Potatoes and Zucchini is a perfect choice! Packed with plant-based protein, fiber, and essential nutrients, this dish is not only healthy but also incredibly satisfying.
In this article, we’ll guide you through:
The health benefits of tempeh, potatoes, and zucchini
Step-by-step instructions for making this skillet hash
Tips for perfecting the recipe
Variations and serving suggestions
Let’s dive in!
Why You’ll Love This Skillet Tempeh Hash
- This dish is:
- High in plant-based protein – Tempeh is a fermented soy product rich in protein and probiotics.
- Packed with fiber – Potatoes and zucchini add digestive-friendly fiber.
- Easy to customize – Add your favorite veggies or spices.
- Meal-prep friendly – Stores well for quick weekday breakfasts.
Ingredients You’ll Need
Main Ingredients
- 8 oz (225g) tempeh, cubed
- 2 medium potatoes, diced
- 1 medium zucchini, diced
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 tbsp olive oil (or avocado oil)
- Salt & black pepper to taste
Seasonings & Extras
- 1 tsp smoked paprika
- ½ tsp cumin
- ½ tsp turmeric (optional, for extra color)
- 1 tbsp soy sauce (or tamari for gluten-free)
- Fresh parsley or cilantro (for garnish)
- Red pepper flakes (for heat, optional)
Step-by-Step Cooking Instructions
1. Prep the Ingredients
- Dice the potatoes, zucchini, and onion into small, even pieces.
- Cut the tempeh into bite-sized cubes.
- Mince the garlic.
2. Cook the Potatoes
- Heat 1 tbsp olive oil in a large skillet over medium heat.
- Add the diced potatoes and cook for 10-12 minutes, stirring occasionally, until golden and tender.
- Season with salt, pepper, and smoked paprika.
3. Sauté the Tempeh & Veggies
- Push the potatoes to one side of the skillet and add the remaining 1 tbsp oil.
- Add the tempeh cubes and cook for 3-4 minutes until lightly browned.
- Stir in the onion, garlic, zucchini, cumin, and turmeric. Cook for 5-6 minutes until veggies soften.
4. Combine & Season
- Mix everything together in the skillet.
- Drizzle with soy sauce and toss well.
- Cook for another 2-3 minutes to let flavors meld.
5. Garnish & Serve
- Top with fresh herbs (parsley or cilantro) and red pepper flakes if desired.
- Serve hot with avocado slices, a fried egg, or toast.
Tips for the Best Tempeh Hash
- For crispier potatoes, parboil them for 5 minutes before frying.
- Marinate the tempeh in soy sauce + maple syrup for extra flavor.
- Add bell peppers or mushrooms for more veggie variety.
- Make it spicy with hot sauce or jalapeños.
Health Benefits of Key Ingredients
1. Tempeh – A Protein Powerhouse
- Made from fermented soybeans, tempeh is rich in protein (18g per 100g).
- Contains probiotics for gut health.
- High in iron, calcium, and magnesium.
2. Potatoes – Fiber & Potassium
- Provide resistant starch, which supports digestion.
- Rich in vitamin C and potassium.
3. Zucchini – Low-Calorie & Hydrating
- High in water content, keeping you full longer.
- Contains vitamin A and antioxidants.
Variations & Serving Ideas
Dietary Adaptations
- Vegan? Serve with avocado or vegan sour cream.
- Gluten-free? Use tamari instead of soy sauce.
- Keto-friendly? Swap potatoes for cauliflower.
Serving Suggestions
- Top with a fried or poached egg for extra protein.
- Pair with whole-grain toast or a fresh salad.
- Add hot sauce or salsa for extra kick.
Meal Prep & Storage Tips
- Fridge: Store in an airtight container for 3-4 days.
- Reheat: Warm in a skillet with a splash of oil for best texture.
- Freeze: Freeze for up to 1 month (thaw before reheating).
Final Thoughts
This Skillet Tempeh Hash with Potatoes and Zucchini is a nutritious, flavorful, and easy-to-make dish perfect for breakfast, brunch, or even dinner. With its high protein, fiber, and essential nutrients, it’s a fantastic way to start your day on a healthy note.
Try this recipe today and enjoy a delicious, plant-powered meal!
FAQs
Q: Can I use tofu instead of tempeh?
A: Yes! Firm tofu works, but tempeh has a nuttier, firmer texture.
Q: How do I prevent the hash from sticking to the pan?
A: Use a well-seasoned cast-iron or non-stick skillet with enough oil.
Q: Is this recipe kid-friendly?
A: Absolutely! Skip the spices if needed and serve with ketchup.
Enjoy your cooking! If you loved this recipe, share it with friends and family.
