Sustainable Eating Made Simple: A Plant-Forward Tempeh Breakfast Hash

As a Registered Dietitian, I want to help people know how to eat in a way that supports both personal health and the health of the planet. One of the best strategies? Embracing a plant-forward diet—a way of eating that prioritizes plant-based foods while still allowing for flexibility. A plant-forward approach not only provides essential nutrients but also reduces environmental impact by lowering greenhouse gas emissions, conserving water, and promoting biodiversity.

One easy and delicious way to incorporate more plant-based meals into your routine is by rethinking breakfast. Instead of traditional meat-based options, try a Tempeh Breakfast Hash, packed with fiber, plant-based protein, and vibrant veggies.

Why Tempeh?

Tempeh, made from fermented soybeans, is an excellent source of plant-based protein and probiotics, which support gut health. Compared to other protein sources, tempeh has a lower carbon footprint, requiring fewer resources to produce than animal-based proteins. Plus, it has a firm texture and nutty flavor that pairs beautifully with a variety of vegetables and spices.

The Power of a Plant-Forward Breakfast

Starting your day with a nutrient-dense, plant-forward meal sets the tone for better energy levels and sustained fullness. This Tempeh Breakfast Hash is loaded with fiber, vitamins, and minerals from whole-food ingredients. The addition of fresh herbs and anti-inflammatory spices like turmeric and paprika enhances both flavor and nutrition.

Tempeh Breakfast Hash Recipe

Ingredients

Veggies:

• ½ red onion, diced

• 2 small Yukon gold potatoes, diced

• ¼ cup red bell pepper, diced

• ½ pack (about 4 oz) tempeh, crumbled – I use @lightlifefoods

• 1 zucchini, diced

• ½ cup mushrooms, sliced

• 1 cup fresh spinach, chopped

• 2 beefsteak tomatoes, diced

Spices & Seasonings:

• ½ tsp paprika

• ½ tsp cumin

• ¼ tsp chipotle powder

• ¼ tsp turmeric

• Salt and black pepper to taste

Fresh Herbs:

• 1 TBSP chopped dill

• 1 TBSP chopped parsley

• 1 TBSP chopped chives

Optional Toppings:

• Avocado slices

• Microgreens

• Feta crumbles (vegan alternative: @followyourheart)

Instructions

1. Prepare your ingredients: Dice the red onion, potatoes, red bell pepper, zucchini, and tomatoes. Slice the mushrooms and crumble the tempeh. Chop the fresh herbs and set aside.

2. Sauté the base: Heat a large skillet over medium heat with 1 TBSP of extra virgin olive oil, avocado oil, or water for an oil-free option. Add the red onion, red bell pepper, and diced potatoes, cooking for about 5-7 minutes until they start to soften and brown.

3. Add tempeh and spices: Stir in the zucchini, mushrooms, and crumbled tempeh. Sprinkle with paprika, cumin, chipotle powder, turmeric, salt, and pepper. Cook for another 5-7 minutes, stirring occasionally.

4. Incorporate greens: Add the spinach and diced tomatoes, stirring well. Cook for 2-3 minutes, until the spinach wilts and the tomatoes soften.

5. Finish with fresh herbs: Sprinkle the chopped dill, parsley, and chives over the dish.

6. Serve & enjoy: Plate the hash and top with avocado slices, microgreens, or feta crumbles for added flavor and texture.

Nutrition Facts (Per Serving)

Servings Per Recipe: 4

Calories: 232 kcal

Total Fat: 4.4 g

• Saturated Fat: 1.2 g

• Trans Fat: 0 g

• Polyunsaturated Fat: 1.2 g

• Monounsaturated Fat: 1.2 g

Cholesterol: 0 mg

Sodium: 228.2 mg

Total Carbohydrates: 38.8 g

• Dietary Fiber: 7.4 g

• Sugar: 12.2 g

• Added Sugars: 0 g

Protein: 13.2 g