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!

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?

Cauliflower!!!

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?

HOW TO MAKE CAULIFLOWER HASH BROWNS

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 VS. POTATO HEALTH BENEFITS

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.

HOW TO RICE CAULIFLOWER

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.

HOW LONG TO COOK CAULIFLOWER HASH BROWNS

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.

WHAT TO PAIR WITH CAULIFLOWER HASH BROWNS

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…

• they are great as a side for dinner as well – delicious for roasted pork chops or roasted chicken;
• or with a healthy salad for lunch.

HOW LONG CAN YOU KEEP CAULIFLOWER HASH BROWNS IN THE FRIDGE?

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!

Cauliflower Hash Browns Recipe Video

4.5 from 4 votes

Print

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

Ingredients

• 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

Instructions

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.

3 MORE HEALTHY CAULIFLOWER RECIPES

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!

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

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.

LOADED CAULIFLOWER TOTS RECIPE

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

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.

25 MINUTE CHICKEN CAULIFLOWER RICE

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!

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.

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