Toasted Pepita Breakfast Hash

BY : PUBLISHED : March 11th, 2015 UPDATED: November 16th, 2021

This high-protein, simple, and satisfying breakfast is one of our current faves. You can use any veggies you have in the fridge, simply cut them small and let them get a little bit crispy in the pan. Season them, transfer them to a bowl, and use the same pan to toast the pumpkin seeds. You can also buy pre-toasted pumpkin seeds, just be sure they have the hulls removed (they should be greenish). Pumpkin seeds are one of nature’s superstars, high in protein, iron, and zinc, and more affordable than most nuts!

This is delicious on its own, with some scrambled tofu, or stuffed into a tortilla as a burrito filling. You can also just use tortilla chips to scoop it up and eat for breakfast or as a snack. Enjoy!

Toasted pepita breakfast hash with tomatoes in a bowl.

Toasted pepita breakfast hash with tomatoes in a bowl.

Toasted Pepita Breakfast Hash

Renee Press
This high protein, simple, and satisfying breakfast is one of our current faves. Crisp up any vegetables you have lying around.
5 from 1 vote
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins
Course Breakfast
Cuisine American
Servings 2 servings
Calories 335 kcal
METHOD Stovetop
DIET Vegan


  • 1 large waxy potato, yukon gold, red, blue, diced
  • 1 cup of onion, diced
  • 1 clove garlic, chopped
  • 1 cup of bell pepper (any color), diced
  • 1 cup of mushrooms, crimini/white/etc, diced
  • 1/4 cup of fresh cilantro or parsley, chopped
  • 1/3 cup of pumpkin seeds, raw or pre- toasted
  • 1/2 teaspoon of chili powder
  • 1/2 teaspoon of paprika
  • salt to taste
  • black pepper to taste
  • 1 Tablespoon of medium/high heat oil (avocado, grape seed, sunflower, canola, etc)
  • Optional: Skip oil and use a bit of water or broth in a non stick pan instead


  • Start by heating 1/2 Tbsp of oil over medium heat (or see note above to make oil free). When hot, add onion to pan along with paprika and chili powder, and cover with lid, let cook 1-2 minutes over medium-low heat until softened a bit. Remove lid, add garlic and bell pepper and stir fry until onion begins to brown a bit.
  • Add mushrooms and potatoes to pan and stir to coat. Cover with lid and let cook, mostly undisturbed for 10 minutes or so, stirring occasionally until potatoes are soft. Season with salt, pepper, and fresh cilantro or parsley.
  • Transfer to a bowl to keep warm, and wipe out pan if needed. Add remaining 1/2 Tbsp of oil and pumpkin seeds to pan. Cook over low heat until they begin to brown lightly, stirring often. Sprinkle on top of hash and serve with condiments of choice. Wrap up in a tortilla for a breakfast burrito or eat as is. Enjoy!


Calories: 335kcalCarbohydrates: 48gProtein: 10gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 7gTrans Fat: 1gSodium: 30mgPotassium: 1327mgFiber: 9gSugar: 9gVitamin A: 2869IUVitamin C: 140mgCalcium: 59mgIron: 3mg
Keyword breakfast, easy, fire and earth kitchen, gluten free, hash, home fries, ideas, lunch, nutritious, pepitas, pumpkin seeds, recipes, simple, tasty, vegan, vegan hash, veggies
Tried this recipe?Please tag us at @PlantBasedonaBudget! 🙂

About Renee Press

Renee Press is the founder of Fire and Earth Kitchen in Seattle WA. which offers cooking classes, food coaching, and chef services. She's on a mission to make vegan, gluten-free cooking easy, accessible, and delicious for everyone.

View all posts by Renee Press
BeanandRiceBurrito PBOAB 1

5 Secrets to Easy Meal Planning

Free Printable Plans & Recipes for Healthy Meals


Plantbased on a budget Logo