Hash browns are a popular breakfast food made by shredding and frying potatoes. While they are delicious, many people wonder if hash browns can be a healthy option or if they are just empty calories and fat. The answer is not straightforward, as the healthfulness of hash browns depends on how they are prepared. By choosing the right potatoes, oils, and cooking methods, it is possible to make hash browns that are nutritious and satisfying.
What are hash browns?
Hash browns are made of shredded potatoes that are pressed into a pancake shape and fried on both sides until golden brown and crispy on the outside. The most common way to prepare them is by grating raw potatoes, pressing out any excess moisture, then frying them in oil or butter. Some common varieties include:
- Diner-style: Made with freshly grated potatoes fried on a griddle in butter or oil.
- Frozen: Pre-shredded and pre-formed potatoes that are fried after thawing.
- Fast food: Mass-produced, thin, lacy patties fried in oil.
- Home fries: Potatoes cut into small cubes and pan-fried with onions.
The potatoes most often used are Russet or Idaho, prized for their starch content and fluffy texture when shredded. The starch helps bind the hash browns together so they hold their shape during cooking.
Are hash browns healthy?
Hash browns get a bad reputation because they are fried, which adds a lot of fat and calories. However, when prepared properly, they can be a nutritious part of a balanced breakfast. Here are some factors that determine how healthy hash browns are:
Potatoes
Potatoes themselves are a starchy vegetable with an impressive nutritional profile. One medium potato contains (1):
- 110 calories
- No fat
- 20 grams carbs
- 2 grams protein
- 18% DV vitamin C
- 12% DV vitamin B6
- 14% DV potassium
Potatoes also contain antioxidants like carotenoids and flavonoids. So starting with a potato base means hash browns offer vitamins, minerals, fiber, and antioxidants.
Cooking Oil
The type of oil used to fry hash browns significantly affects their nutrition profile. Oils like butter, lard, or hydrogenated oils add a lot of saturated fat. Healthier options include olive, avocado, and coconut oil, which mainly contain monounsaturated and polyunsaturated fats (2). Choosing an unsaturated plant-based oil reduces the amount of inflammatory saturated fats.
Cooking Method
How the hash browns are cooked also determines how healthy they end up. Deep frying loads them with extra fat and calories, while pan frying in just a small amount of oil is a lower-fat option. Bakinghash browns in the oven avoids oil altogether.
Portion Size
One serving of hash browns should be about 1-1.5 cups shredded potatoes, which has 110-170 calories before cooking. Eating multiple servings quickly adds extra calories, carbs, fat, and sodium. Keeping portions moderate helps keep hash browns nutritious.
Add-ins
Loading up hash browns with high-fat cheeses, sour cream, bacon, and salty seasonings like onion and garlic salt dramatically increases the calories, fat, and sodium. To keep hash browns healthier, use lighter toppings like salsa, guacamole, or Greek yogurt.
Making Healthy Hash Browns at Home
It’s easy to make healthier hash browns at home with a few simple tweaks:
Use a Healthy Oil
Choose olive, avocado, or coconut oil instead of butter or hydrogenated oils like shortening or lard. Use just 1-2 tbsp oil per batch.
Try Baking
Baking instead of frying reduces the fat content significantly. Place the pressed hash browns on a baking sheet sprayed with cooking spray and bake 15-20 minutes at 425°F, flipping once.
Use Fresh Potatoes
Grate potatoes yourself instead of using frozen shredded hash browns, which often have preservatives and added sodium.
Season Lightly
Skip high-sodium seasonings like garlic salt and instead use herbs, pepper, lemon juice, or hot sauce. Go easy on salt.
Make them Crispy
Remove excess moisture from the grated potatoes by squeezing handfuls over the sink. This helps baked or pan-fried hash browns get crispy without extra oil.
Watch Portions
Stick to 1-1.5 cups (about 1 small potato) per serving and avoid overloading your plate.
Healthier Hash Browns Recipes
Here are some delicious recipes for healthier hash browns:
Baked Sweet Potato Hash Browns
Swap white potatoes for fiber-rich sweet potatoes. Bake instead of frying and season with cumin and chili powder.
Cauliflower Hash Browns
For a low-carb option, make hash browns using riced cauliflower instead of potatoes. still pan fry in oil, but use 1 tbsp instead of 1/4 cup.
Greek Yogurt Hash Browns
Mix shredded potatoes with non-fat Greek yogurt, then bake until crispy. The yogurt adds protein without extra fat.
Southwest Hash Browns
Toss shredded potatoes with salsa, cumin, cayenne, and chopped scallions. Pan fry in olive oil for a spicy kick.
Healthier Hash Browns When Dining Out
You can also find healthier hash brown options when eating out for breakfast:
- Ask for baked or pan-fried instead of deep-fried
- Order a half portion or kid-size
- Avoid loaded hash browns with lots of toppings
- Substitute a side salad or fresh fruit instead
Check nutrition calculators online to compare options and choose the healthiest preparation based on calories, fat, and sodium content.
Conclusion
Hash browns can be a nutritious breakfast side when prepared properly. Choosing healthier oils, baking instead of frying, watching portions, and avoiding fatty toppings keeps hash browns light. Homemade hash browns are the best bet for controlling ingredients. With some simple adjustments to ingredients and cooking methods, hash browns can be a tasty, healthier addition to any breakfast.