Smoky Lentil & Mushroom Hash

Smoky Lentil & Mushroom Hash
A warm, protein-balanced start to the day

Breakfast does not have to be sweet.

Many breakfast options are high in refined carbohydrate, which can lead to mid-morning hunger and energy dips. A savoury, fibre-rich meal with adequate protein offers a different metabolic start to the day: steadier glucose, better satiety and improved protein distribution.

This Smoky Lentil & Mushroom Breakfast Hash is batch-cook friendly, reheats well, and can be adapted depending on appetite, life stage or training demands.

Why protein at breakfast matters

Protein distribution across the day is increasingly recognised as important for muscle maintenance and appetite regulation. Many adults under-consume protein in the morning and then attempt to “catch up” in the evening.

Aiming for around 25–30 g protein at breakfast helps stimulate muscle protein synthesis and supports satiety hormones that influence appetite later in the day. This becomes particularly important during perimenopause and menopause, when oestrogen decline is associated with increased risk of muscle loss.

This recipe provides approximately 22–24 g protein per portion when topped with 100 g Crowdie. A higher protein version can easily reach 30–35 g by increasing the lentils or protein topping.

Fibre, resistant starch and glycaemic stability

Lentils provide both soluble and insoluble fibre, along with resistant starch. Resistant starch levels increase after cooling and remain partially elevated after reheating. This type of carbohydrate is fermented by beneficial gut bacteria and contributes to the production of short-chain fatty acids.

This means:
– A steadier post-meal glucose response
– Improved satiety
– Support for a diverse gut microbiome

When combined with olive oil and protein, the overall glycaemic load of the meal remains moderate.

Micronutrients and phytonutrients

Mushrooms contribute beta-glucans and antioxidant compounds such as ergothioneine. Red pepper provides vitamin C, which enhances absorption of non-haem iron from lentils. Fresh parsley adds additional vitamin C and polyphenols.

A spoonful of raw sauerkraut adds organic acids and live cultures (when unpasteurised). We source ours locally from Naturelle in Forfar, who stock a range of traditionally fermented products.

Menopause and midlife considerations

During menopause, muscle preservation, lipid regulation and glycaemic stability become more important. This recipe can be adapted to support this by:
– Increasing lentils slightly
– Adding ground flaxseed (for lignans)
– Increasing protein topping to 120–150 g
– Including hemp or pumpkin seeds for magnesium and zinc

It becomes a simple but structured way to support metabolic health without rigid dieting.

Supporting appetite during GLP-1 use or transition

GLP-1 receptor agonist medications reduce appetite. When reducing or discontinuing use, appetite signals can fluctuate. A warm, moderate-volume meal with structured protein can help stabilise intake without overwhelming appetite cues.

For lighter mornings:
– Reduce crowdie to 50–70 g
– Keep the fibre-rich base
– Add ferments and herbs for flavour and satisfaction

For higher protein needs:
– Increase protein topping
– Add extra lentils or beans

The Recipe - Smoky Lentil & Mushroom Breakfast Hash
Serves 3 (eat one, keep two)

Ingredients
• 1 tin green lentils, drained
• 200 g chestnut mushrooms, sliced
• 1 red pepper, diced
• 1 small red onion, diced
• 1 small sweet potato, finely diced
• 1 tbsp olive oil
• 1 tsp smoked paprika
• ½ tsp ground cumin
• Salt and black pepper

Optional protein topping (per serving)
• 100 g crowdie or cottage cheese
• 100 g thick Greek yogurt
• 100 g firm tofu

Extras
• Fresh parsley
• 1 tbsp seed mix per serving
• 1–2 tbsp raw sauerkraut

Method
Heat olive oil in a large pan. Add onion and sweet potato and cook until softened. Add mushrooms and red pepper and cook until lightly browned. Stir in lentils and spices and cook for 5 minutes until lightly caramelised. Cool and refrigerate up to 4 days. Reheat portions and add protein topping before serving. Add sauerkraut after reheating.

Approximate macros per serving (with 100 g Crowdie):
310 kcal
24 g protein
27 g carbohydrate
9 g fibre
15 g fat
0 g added sugar

Try this different way to think about breakfast - pulse + vegetables + protein + healthy fat + ferment.

If you try this recipe, let us know which variation works best for you. Are you building a lighter bowl, a higher protein version, or adding extra beans and turning it into lunch?

Check out our Facebook page where we have a quick kitchen video and recipe cards to download.

Real food. Flexible structure. Designed for real life.

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