3 Ingredient Keto Cauliflower Hash Browns

La Dieta di 2 Settimane


We use cauliflower ALL THE TIME. Of all our low-carb cauliflower recipes, these Cauliflower Hash Browns may simply be our favourite!

cauliflower hash browns next to a sunny side up egg

They’re the right mixture of simplicity and deliciousness. So should you’ve been in search of a simple low-carb hash brown recipe, look no additional.

Due to the recognition of this recipe, we determined to document a recipe video! Check it out, and make sure you subscribe to our YouTube channel for extra movies from us:

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What Makes These Hash Browns Low Carb?

Before I moved to San Francisco I had no thought how big the brunching pattern was. All the brand new pals I made at all times advised brunch, and who was I to say no to among the best meals ever created? You may have pancakes and a burger in the identical meal for gosh sake! 

And so, after shifting again to Philadelphia I wasn’t going to let the Sunday brunch custom die simply because I now lead a keto way of life. I needed to reinvent brunch as a result of it’s simply that value it!

So I current to you my Cauliflower Hash Browns, which aren’t solely tremendous straightforward to make, however are an amazing mattress for eggs, bacon and avocado.

On the opposite hand, they might additionally simply as simply be topped with floor beef, bitter cream, guacamole and cheese!

Our Cauliflower Hash Brown Recipe

What I really like most about these wholesome Cauliflower Hash Browns, moreover the low web carb depend, is how straightforward they’re to make. With solely three substances you’ve obtained your self a stand-alone meal or a scrumptious facet that unites a number of completely different meals!

You can have them for breakfast, lunch or dinner. Another superior characteristic of those is that they’re cauliflower hash brown patties. So you possibly can toss them within the fridge and reheat them at your leisure! 

cauliflower hash browns egg ingredient
cauliflower hash browns cheese ingredient

When I first made these Matt was overwhelmed with many various feelings. He had an excited look in his eye as he went to seize one and when it didn’t disintegrate in his hand he giddily laughed and bit into it. “It’s like a real hash brown!” he exclaimed. At the time I used to be simply experimenting, however I may inform from his response – as I often can – that this was a low-carb recipe I wanted to share.

How to Make Keto Hash Browns

Your common potato-filled hash brown is actually a scrumptious rectangle of carbs – not precisely keto-friendly!

Luckily, we’ve made some essential swaps that hold the carbs low with out compromising on the true hash browns expertise. You’ll by no means be tempted by an early morning drive-thru once more because of this Cauliflower Hash Browns recipe.

Egg

Eggs aren’t only a staple of any nice savory breakfast, however are one of many most important substances in any conventional hash browns recipe. So in fact, I needed to hold them in!

I really like utilizing eggs in cooking. Along with being an amazing, keto-friendly combo of fats and protein, they’re important for binding all of the substances collectively so you find yourself with good deck-of-card-shaped hash brown as a substitute of, properly, a multitude. Never underestimate the standard egg.

Cheese

They say the very best half in regards to the keto weight-reduction plan is the cheese, and this recipe has loads. Like egg, the cheese helps to carry every thing collectively. This is certainly helpful with out the glue-like starch that may be present in potato.

The cheese additionally provides additional fats, which may also help to bump up your fats macros for the day and hold you full all the way in which to lunch. Not to say it’s tremendous scrumptious!

Cauliflower

While there are lower-carb greens that can be utilized as potato substitutes – comparable to rutabaga – these can typically nonetheless be a bit too excessive in carbs to be “worth it”. Even rutabaga has round eight grams of web carbs per 100 grams.

Enter our unlikely hero: cauliflower! I really like utilizing cauliflower to make keto and gluten-free variations of my favourite recipes, from mac and cheese to a loaded cauliflower casserole.

Can I Use Pre-Riced Cauliflower?

Yes! Feel free to avoid wasting your self a while by utilizing pre-riced cauliflower, and even frozen cauliflower rice from the shop. Make positive it solely comprises cauliflower rice and nothing else added, like sneaky carbs.

Keep in thoughts that you simply nonetheless have to take away the water first – see the directions within the recipe. Otherwise, your combination could not stick collectively like true hash browns.

If you employ frozen riced cauliflower, there will probably be various water, so make sure that to actually wring it out.

I personally prefer to rice cauliflower myself, as I discover it’s less expensive than shopping for pre-made cauliflower rice. But you do you.

cauliflower hash browns stacked

Nutritional Breakdown

Let’s be actual: you’re in all probability searching for out this Cauliflower Hash Browns recipe since you needed a low-carb different model that fulfills a high-carb craving – not since you need a nutritious breakfast choice. The excellent news? You’re about to get each!

These Cauliflower Hash Browns have:

  • 164 energy per servings
  • 3.2 grams web carbs
  • 2 grams fiber
  • 11.25 grams fats
  • 7 grams protein

Not solely are these hash browns free from high-carb potato, however they’re additionally not deep-fried in probably inflammatory vegetable oils comparable to canola and soybean.

Feel free to drizzle your baking tray with a bit olive oil for a more healthy choice. You may additionally use a baking sheet.

And sure, these Cauliflower Hash Browns are gluten-free!

How to Make This Recipe Even Better

I really like this recipe as is, however you possibly can completely be at liberty to experiment and make it excellent to your private cooking type.

That doesn’t simply imply altering up the tip outcome, however making this recipe even simpler to make!

Use a Food Processor

I do know, grating cauliflower may be tiresome, time-consuming and downright messy. You simply know you’re going to finish up with flecks of cauliflower completely in every single place. But should you ask me, this nice recipe makes it so value it.

If you might have a meals processor, be at liberty to pulverize the cauliflower in there and save your self a while (and potential wrist ache!).

Use an Air Fryer

These Cauliflower Hash Browns prove tremendous crispy and golden brown within the oven, so I can solely think about how wonderful they’d be within the air fryer!

Air fryer drawers are usually small, so you might not have the ability to make all six servings directly. You do have the choice of portioning and freezing single servings of the combination, then defrosting and cooking one to 2 hash browns as wanted within the air fryer.

What are keto hash browns made from?

There are completely different recipes for keto hash browns however the preferred model is made utilizing cauliflower rather than potatoes. Cauliflower has an analogous texture and taste to potatoes with a fraction of the carbs.

Are Cauliflower Hash Browns good for you?

Yes! Cauliflower hash browns are an effective way so as to add some veggies to your weight-reduction plan. Cauliflower is excessive in fiber, which has been proven to have many well being advantages.

Serving Suggestions

Anyone who’s ever had a McDonald’s breakfast is aware of the easiest way to serve a hash brown – proper out of a bit paper sleeve!

Jokes apart, these Cauliflower Hash Browns are extra versatile than you may suppose. Try including fried or scrambled eggs on high for a scrumptious, crunchy pillow. Who wants bread?

Don’t be afraid to go all out and create a multiple-course breakfast, with Cauliflower Hash Browns as a facet dish. Think sausage, avocado, mushrooms, eggs, wilted spinach and bacon. Now that’s a fry-up.

You may additionally strive including completely different seasonings and flavors into your cauliflower combination, comparable to dried or contemporary chopped herbs, garlic powder and possibly even a bit parmesan.

four cauliflower hash browns on a cutting board with an egg
four cauliflower hash browns on a cutting board with an egg

Cauliflower Hash Browns

Instructions:

  • Grate whole head of cauliflower right into a bowl utilizing a cheese grater or meals processor.

  • Microwave for 3 minutes and let cool. Place in paper towels or cheese material and ring out all the surplus water.

  • Place rung out cauliflower in a bowl, add remainder of substances and mix properly.

  • Form into six sq. formed hash browns on a greased baking tray.

  • Place in a 400 diploma oven for 15-20 minutes.

  • Let cool for 10 minutes and hash browns will agency up. Serve heat Enjoy!

Nutrition Facts

Cauliflower Hash Browns

Amount Per Serving

Calories 164
Calories from Fat 101

% Daily Value*

Fat 11.25g17%

Carbohydrates 5.2g2%

Fiber 2geight%

Protein 7g14%

* Percent Daily Values are based mostly on a 2000 calorie weight-reduction plan.



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