15-Minute Cauliflower Hash Browns | Low Carb, GF, Keto, Paleo + Easy

Who says you can’t enjoy hash browns if you eat clean?  These Cauliflower Hash Browns are the real deal and will satisfy your hash brown cravings.  Plus, they’re low carb, gluten-free, keto, paleo, and so delicious!

How To Make Cauliflower Hash Browns For Breakfast | Tips for how to make hash browns healthy, low-carb, and low-calories + cauliflower hash browns recipe | A Sweet Pea Chef

Back in the day – before my clean eating lifestyle – I LOVED hash browns. And made them very often. Frankly, I still love the taste, heartiness, and deliciousness. But I’m not the biggest fan of the ingredients. Or of the frying. They’re just so oily and now, it seems.

If you agree and you’re looking for a way to get that same flavor, but without the fried greasiness that makes you feel blah and heavy all day, I have a solution! And it involves my all time favorite magical veggie. Can you guess which veggie I’m talking about?


This is yet more proof cauliflower can do pretty much anything. And in a healthy way.

Introducing – cauliflower hash browns.

This cauliflower hash brown recipe is packed full of flavor and yummy goodness. Just the kind of thing we all can use at the breakfast table. Or the dinner table, if you’re into that sort of thing. Personally, I love breakfast for dinner.  Also, this cauliflower hash brown recipe is healthy, low-carb, and low-calorie. And you’ll be using only a little bit of olive oil to cook the hash browns.  Get ready for tastiness.

Should we do a happy dance together? Let’s do a quick one then get back to these cauliflower hash browns, ok?

Separated ingredients for cauliflower hash browns including cauliflower, eggs, green onions, salt, pepper, garlic powder, and olive oil.


Once you’re done celebrating the wonderful news, get ready to have your mind blown! Because these low carb hash browns are not only a healthy alternative to hash browns, they are super easy to make, too.

How to make cauliflower hash browns? Once you’ve got all the ingredients prepped, all you have to do is…

  1. combine the ingredients together;
  2. cook the cauliflower hash on both sides, in a little olive oil.

Yes, that’s it! No complicated steps, no crazy effort, nothing! However, since these are cauliflower rice hash browns, you’ll have to learn how to rice cauliflower and how to make cauliflower rice first. But don’t worry, this is also very easy. And I highlighted the steps for you below.

Cauliflower rice made with a kitchen grater.


I don’t want to turn this post into a competition, but, I gotta say, if there’s a cauliflower vs potato dispute, cauliflower wins by a landslide. Because the health benefits of cauliflower are impressive. Don’t get me wrong, both veggies are nutritious, but cauliflower is also…

  • lower in calories (134 calories for potatoes compared to the 28 calories for cauliflower in a single serving);
  • lower in carbs;
  • higher in fiber;
  • higher in antioxidants;
  • a greater source of minerals;
  • a greater source of vitamins.

Yeah, potatoes cannot do all that. However, we have to be fair with potatoes and say they are not at all bad. If you don’t turn them into French fries. Or any other potato recipe that’s not healthy. Potatoes contain fiber, vitamins, and minerals (different than the ones found in cauliflower) but they contain more carbs and calories, too.

So, if you want low carb hash browns, cauliflower is the best choice out of the 2.

Ingredients for cauliflower hash browns including cauliflower rice, eggs, green onions, salt, pepper, and garlic powder in a mixing bowl.Lacey mixing all the ingredients for the cauliflower hash in a mixing bowl.


I’ll keep this section short because I wrote an entire post about how to rice cauliflower and how to make cauliflower rice. You can read it here if you feel these simple instructions are not enough.

To make cauliflower rice, all you have to do is to…

  1. cut cauliflower into florets;
  2. and pulse with a food processor or grate with a kitchen grater until you obtain cauliflower rice to use in the cauliflower hash brown recipe.

Freshly baked cauliflower hash browns on a baking sheet lined with parchment paper.


If you want to make crispy cauliflower hash browns, you have to be very careful during the cooking part. You don’t want cauliflower hash browns to fall apart when you flip them but you don’t want them burned on one side, either.

For perfect hash browns…

  1. heat the olive oil on medium-high heat until hot – don’t place the cauliflower hash browns before the oil is hot!
  2. cook until the edges of the cauliflower hash browns are golden-brown and the hash browns stick together, approx. 2-3 minutes;
  3. flip carefully;
  4. cook for additional 2-3 minutes on the other side.

See? It’s super easy to make this cauliflower hash brown recipe.

Close up of freshly baked cauliflower hash browns on a baking sheet.


For a healthy and filling breakfast, you have to pair the cauliflower breakfast with… something. But what? What goes well with cauliflower hash browns?

  • eggs – any type of eggs, really – you can make scrambled eggs, fried eggs or omelets – all pair nicely with the crispy cauliflower hash browns;
  • cheese – your favorite type of cheese paired with these crispy cauliflower hash browns = amazeballs breakfast;
  • salmon or ham – top the cauliflower hash browns with salmon or ham for a hearty breakfast.

Let’s be honest here, hash browns are not only for breakfast…

Top view of cauliflower hash browns garnished with green onions on a serving plate.


You’re obsessed with meal prep (me too, let’s be friends!) and you want to make keto hash browns ahead and store them for later? Well, you can do that!

Properly stored aka placed in airtight containers or Ziploc bags, cauliflower hash browns last for 3-5 days in the fridge.

You won’t have to worry about breakfast for up to 5 days (or lunch or dinner sides, for that matter). Woot!

Close up Lacey's hand holding a fork with a piece of cauliflower hash browns.View from the top of a serving plate with cauliflower hash browns. The hash browns are garnished with sliced green onions.

Cauliflower Hash Browns Recipe Video

4.5 from 4 votes
How To Make Cauliflower Hash Browns For Breakfast
Cauliflower Hash Browns
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins

Who says you can’t enjoy hash browns if you eat clean?  These Cauliflower Hash Browns are the real deal and will satisfy your hash brown cravings.  Plus, they’re low carb, gluten-free, keto, paleo, and so delicious!

Categories: Breakfast, Clean Eating, keto, Low Cal, Low Carb, Make It Healthy, Paleo
Difficulty: Easy
Servings: 6 hash browns
Calories: 61 kcal
Author: Lacey Baier
  • 1 medium head cauliflower, broken into florets (to yield 2 cups shredded, packed)
  • 2 eggs (can sub with flax eggs)
  • 1/3 cup green onions, sliced, plus more for garnish (approx. 2 onions)
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1/4 tsp garlic powder
  • 1 tbsp olive oil, for greasing pan
  1. Grate the cauliflower head on a cheese grater or use food processor to create cauliflower "rice."

  2. In a large mixing bowl, combine the shredded cauliflower with eggs, green onion, sea salt, pepper, and garlic powder. Stir to mix well.

  3. Heat 1/2 teaspoon olive oil over medium-high heat in a skillet or griddle.

  4. Add 1/4 cup of the cauliflower mixture to the pan and gently press down with a spatula to flatten to be approx. 3 inches wide, working to keep the hash brown together as much as possible.

  5. Cook for about 2-3 minutes until the edges start to turn golden brown, and the hash brown begins to stick together when nudged.
  6. Carefully flip over and cook an additional 2-3 minutes to let the edges brown and the cauliflower cook through. Use the spatula to form back into a circular shape, as needed. Repeat with remaining mix. Note: there will be residual liquid left at the bottom of the mixing bowl - that is normal and can be discarded.

  7. Garnish with chopped green onion, if desired, and serve hot.

Recipe Video

Nutrition Facts
Cauliflower Hash Browns
Amount Per Serving (1 hash brown)
Calories 61 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g5%
Cholesterol 55mg18%
Sodium 244mg10%
Potassium 322mg9%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 2g2%
Protein 4g8%
Vitamin A 135IU3%
Vitamin C 47.3mg57%
Calcium 33mg3%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.


I’m guessing you know what’s coming. Especially if this is not your first time on ASPC. More cauliflower recipes! Hooray! Nothing beats this versatile veggie, I’m telling you! Nothing!


Get excited for these Spicy Cauliflower Burgers With Sweet Potato Buns and make them ASAP! They are filling, yummy, and perfect for burger cravings!

Spicy Cauliflower Quinoa Ranch Burger With Sweet Potato Bun | The most flavorful, delicious, and filling vegetarian burger I've ever had! | A Sweet Pea Chef #ad

These cauliflower burgers are, as you probably know, clean and healthy. Plus totes delicious, of course. And they are made with healthy sweet potato buns that are so so good! Get the recipe.


Cauliflower helped to make this Loaded Cauliflower Tots Recipe! Seriously, cauliflower made loaded tots healthy! Woot!

Tin filled with loaded cauliflower tots and then topped with sliced green onion, setting next to greek yogurt ranch dipping sauce for serving.

In case you’re wondering, the cauliflower tots are loaded with nitrate free bacon and cheddar cheese + other awesome ingredients that make them perfect! Get the recipe.


If takeout is a temptation you struggle with, make this 25 Minute Chicken Cauliflower Fried Rice. It will satisfy your need for takeout guilt-free!

Chicken Cauliflower Fried Rice | Cut the carbs and greasy take-out and still get your chicken fried rice fix with this 25 minute chicken cauliflower fried rice recipe.  Cauliflower fried rice is a delicious, easy, and healthy fried rice substitute!  | A Sweet Pea Chef

And in a delicious way, might I add, because, frankly, I believe this Chicken Cauliflower Fried Rice is so much better than takeout. Get the recipe.

This post contains affiliate links for products I use often and highly recommend.

Lacey Baier

Hey there! I’m Lacey Baier and I’d like to welcome you! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, as well as cleanish, my clean-eating supplement brand. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Austin, Texas with my husband and four kiddos. Let’s get started!

20 thoughts on “15-Minute Cauliflower Hash Browns | Low Carb, GF, Keto, Paleo + Easy

  1. Hi Lacey,
    These look awesome!
    Do you know if there would be a way to cook these in the oven, so it’s less ‘hands on’ cooking time?

  2. 5 stars
    I had a lot of raw cauliflower and wanted to make something for breakfast and found this awesome recipe!!! I am thrilled with the outcome! Since this was all I was having for breakfast I treated myself to three of them with a 1/4 cup of unsweetened applesauce and 1 T low fat sour cream! Decadent, and the whole thing had 225 calories. The recipe was easy to make. I riced the cauliflower in a food chopper (tupperware product that I use almost every day for something). Thank you for sharing your talent!!

    1. 5 stars
      Two more comments to add to my review based on other’s notes. I didn’t add salt and yet found the taste delicious. I also didn’t have green onions so I added a regular onion, and more fresh ground pepper than it called for using. So YUMMY! This one is a keeper!

  3. 3 stars
    Lacey.. I just don’t know..the consistency was good..super easy to make but we were disappointed..5 carbs & no flavor? They didn’t taste like cauliflower which is a good thing for breakfast ..lol but other than the onion..it had no flavor..i need to try the smothered & covered option as well..hope it has more flavor w/o jacking up the carbs..(on keto)

  4. This is such a great recipe! I am always trying to find clever low carb options for breakfast. Can you substitute egg whites for the whole egg?

  5. I tried making these the other day. Is one full tbsp of salt right? I thought it was way too salty. I am planning on trying these again in the morning with only a small amount of salt.

      1. No worries. I had fixed breakfast for dinner (one of my favorites) for my boyfriend that night and he was kind enough to eat every bite.

        I just tried them again with the reduced salt, very good! Thanks for the recipe.

  6. We just made these for breakfast, and they were so flavorful and delicious! Thanks Lacey 🙂

  7. Not sure why I’ve never made hash browns at home before. They always seemed a little complicated. Thanks for showing me the light!

    I might have to take them one step further, though, and make mine scattered, smothered, and covered…

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