We use cauliflower ALL THE TIME. Of all our low-carb cauliflower recipes, these Cauliflower Hash Browns might just be our favorite!
They’re the perfect combination of simplicity and deliciousness. So if you’ve been looking for an easy low-carb hash brown recipe, look no further.
Due to the popularity of this recipe, we decided to record a recipe video! Check it out, and be sure to subscribe to our YouTube channel for more videos from us:
What Makes These Hash Browns Low Carb?
Before I moved to San Francisco I had no idea how huge the brunching trend was. All the new friends I made always suggested brunch, and who was I to say no to one of the best meals ever created? You could have pancakes and a burger in the same meal for gosh sake!
And so, after moving back to Philadelphia I wasn’t going to let the Sunday brunch tradition die just because I now lead a keto lifestyle. I had to reinvent brunch because it’s just that worth it!
So I present to you my Cauliflower Hash Browns, which are not only super easy to make, but are a great bed for eggs, bacon and avocado.
On the other hand, they could also just as easily be topped with ground beef, sour cream, guacamole and cheese!
Our Cauliflower Hash Brown Recipe
What I love most about these healthy Cauliflower Hash Browns, besides the low net carb count, is how easy they are to make. With only three ingredients you’ve got yourself a stand-alone meal or a delicious side that unites several different foods!
You can have them for breakfast, lunch or dinner. Another awesome feature of these is that they are cauliflower hash brown patties. So you can toss them in the fridge and reheat them at your leisure!
When I first made these Matt was overwhelmed with many different emotions. He had an excited look in his eye as he went to grab one and when it didn’t fall apart in his hand he giddily laughed and bit into it. “It’s like a real hash brown!” he exclaimed. At the time I was just experimenting, but I could tell from his reaction – as I usually can – that this was a low-carb recipe I needed to share.
How to Make Keto Hash Browns
Your regular potato-filled hash brown is essentially a delicious rectangle of carbs – not exactly keto-friendly!
Luckily, we’ve made some crucial swaps that keep the carbs low without compromising on the true hash browns experience. You’ll never be tempted by an early morning drive-thru again thanks to this Cauliflower Hash Browns recipe.
Egg
Eggs aren’t just a staple of any great savory breakfast, but are one of the main ingredients in any traditional hash browns recipe. So of course, I had to keep them in!
I love using eggs in cooking. Along with being a great, keto-friendly combo of fat and protein, they’re essential for binding all the ingredients together so you end up with nice deck-of-card-shaped hash brown instead of, well, a mess. Never underestimate the humble egg.
Cheese
They say the best part about the keto diet is the cheese, and this recipe has plenty. Like egg, the cheese helps to hold everything together. This is definitely useful without the glue-like starch that can be found in potato.
The cheese also adds extra fat, which can help to bump up your fat macros for the day and keep you full all the way to lunch. Not to mention it’s super delicious!
Cauliflower
While there are lower-carb vegetables that can be used as potato substitutes – such as rutabaga – these can often still be a little too high in carbs to be “worth it”. Even rutabaga has around 8 grams of net carbs per 100 grams.
Enter our unlikely hero: cauliflower! I love using cauliflower to make keto and gluten-free versions of my favorite recipes, from mac and cheese to a loaded cauliflower casserole.
Can I Use Pre-Riced Cauliflower?
Yes! Feel free to save yourself some time by using pre-riced cauliflower, or even frozen cauliflower rice from the store. Make sure it only contains cauliflower rice and nothing else added, like sneaky carbs.
Keep in mind that you still need to remove the water first – see the instructions in the recipe. Otherwise, your mixture may not stick together like true hash browns.
If you use frozen riced cauliflower, there will be quite a lot of water, so make sure to really wring it out.
I personally like to rice cauliflower myself, as I find it’s much cheaper than buying pre-made cauliflower rice. But you do you.
Nutritional Breakdown
Let’s be real: you’re probably seeking out this Cauliflower Hash Browns recipe because you wanted a low-carb alternative version that fulfills a high-carb craving – not because you want a nutritious breakfast option. The good news? You’re about to get both!
These Cauliflower Hash Browns have:
- 164 calories per servings
- 3.2 grams net carbs
- 2 grams fiber
- 11.25 grams fat
- 7 grams protein
Not only are these hash browns free from high-carb potato, but they’re also not deep-fried in potentially inflammatory vegetable oils such as canola and soybean.
Feel free to drizzle your baking tray with a little olive oil for a healthier option. You could also use a baking sheet.
And yes, these Cauliflower Hash Browns are gluten-free!
How to Make This Recipe Even Better
I love this recipe as is, but you can totally feel free to experiment and make it perfect for your personal cooking style.
That doesn’t just mean changing up the end result, but making this recipe even easier to make!
Use a Food Processor
I know, grating cauliflower can be tiresome, time-consuming and downright messy. You just know you’re going to end up with flecks of cauliflower absolutely everywhere. But if you ask me, this great recipe makes it so worth it.
If you have a food processor, feel free to pulverize the cauliflower in there and save yourself some time (and potential wrist pain!).
Use an Air Fryer
These Cauliflower Hash Browns turn out super crispy and golden brown in the oven, so I can only imagine how amazing they’d be in the air fryer!
Air fryer drawers tend to be small, so you may not be able to make all six servings at once. You do have the option of portioning and freezing single servings of the mixture, then defrosting and cooking one to two hash browns as needed in the air fryer.
What are keto hash browns made of?
There are different recipes for keto hash browns but the most popular version is made using cauliflower in place of potatoes. Cauliflower has a similar texture and flavor to potatoes with a fraction of the carbs.
Are Cauliflower Hash Browns good for you?
Yes! Cauliflower hash browns are a great way to add some veggies to your diet. Cauliflower is high in fiber, which has been shown to have many health benefits.
Serving Suggestions
Anyone who’s ever had a McDonald’s breakfast knows the best way to serve a hash brown – right out of a little paper sleeve!
Jokes aside, these Cauliflower Hash Browns are more versatile than you might think. Try adding fried or scrambled eggs on top for a delicious, crunchy pillow. Who needs bread?
Of course you could pair these hash browns with a big pile of keto ketchup. That’s always a safe bet.
Don’t be afraid to go all out and create a multiple-course breakfast, with Cauliflower Hash Browns as a side dish. Think sausage, avocado, mushrooms, eggs, wilted spinach and bacon. Now that’s a fry-up.
You could also try adding different seasonings and flavors into your cauliflower mixture, such as dried or fresh chopped herbs, garlic powder and maybe even a little parmesan.
Cauliflower Hash Browns Recipe – 3 Ingredients
Ingredients:
- 1 small head grated cauliflower(about 3 cups)
- 1 large Egg
- 3/4 cup Shredded Cheddar Cheese
- 1/4 tsp Cayenne Pepper (optional)
- 1/4 tsp garlic powder
- 1/2 tsp Pink Himalayan Salt
- 1/8 tsp black pepper
Instructions:
- Grate entire head of cauliflower into a bowl using a cheese grater or food processor.
- Microwave for 3 minutes and let cool. Place in paper towels or cheese cloth and ring out all the excess water.
- Place rung out cauliflower in a bowl, add rest of ingredients and combine well.
- Form into six square shaped hash browns on a greased baking tray.
- Place in a 400 degree oven for 15-20 minutes.
- Let cool for 10 minutes and hash browns will firm up. Serve warm Enjoy!
Notes
Written by
Megha Barot
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.
Would it be possible to add onion to the mix without it substantially changing the texture?
Ya that should more. It might add a bit of moisture. Maybe onion powder would be a better option?
I would saute onions first before song to the mix or maybe try chopped died onions, you know in the spice isle..
They look incredible! Do these come out nice and crispy? Wondering if adding any oil or butter to the mix would make them crispier?
Ya, lots of people have added oil to them to make them crispier. I would actually recommend that!
DUDES!!!! These are amazing.
I’m cooking these in muffin tins, I hope they turn out. They look really good, I put bacon on top.
Let us know how they turn out! You can load them up with all kinds of good stuff in tins I bet 🙂
This is a fabulous recipe. Have tried them twice now. Once as English muffin replacement for eggs Benedict, and as a wonderful side for my Friday night steak.
The hardest part of the instructions is the last one I think: Let cool for 10 min. I think it’ll end up being like bacon, where I should let it cool, but it’s worth burning off half my tastebuds to eat it at 300 degrees right out of the oven….
by “head” of cauliflower do you mean just the florets or both florets and stems?
Mostly just the florets, but use some of the stem too. We use everything except for the large stalk part.
Giving cooking more than just with a microwave a shot. I nailed the 3 minute cook time ? however should there have been a lot of moisture left as the mixture cooled? I had a hard time forming them without them falling apart??? In the oven now for breakfast in the morning.. hope they turn out ok.
Can someone with more cooking experience tell me if this recipe could coincide with this one? It calls for 4 cups of hash browns… http://www.delish.com/cooking/recipe-ideas/recipes/a19430/denver-omelet-cups-recipe-mslo0612/
Hey Matt,
Did you ring out the cauliflower after cooking? You want to get all the liquid out before trying to form them into hashbrowns.
question- do we go by net carbs or carbs?? if we are counting our carbs! thanks!
Hi Ashley! You go by net carbs.
These look really good. Im wondering how much pre riced cauliflower t use to equal 1 small head??
It’s about 4-5 cups!
Do you think these would freeze well? I am starting the keto lifestyle Monday and convenience is going to be a hug factor in my routine.
Ally, these might not be the best to freeze, but you could probably do it if you’re willing to sacrifice some flavor. They should last a few weeks
Perhaps freezing the mixture in square shaped before baking. Then you can pop one in the oven while you’re in the shower. Reheating melted cheese just doesn’t work, so any recipes using it as a binder should be frozen before the cheese is melted, to keep in the flavor.
Where do you find riced cauliflower?
You can either make your own by using a food processor or we know Trader Joes carries it. We’re not sure where else but it’s becoming easier to find in US grocery stores.
Costco carries big bags of this. Look in the frozen vegetable section of any major grocery chain store or any health food stores. They all have bags of this now.
Costco sells big bags of organic riced cauliflower:) in freezer section by frozen veggies.
Costco now carries riced cauliflower Also Walmart.
Yes! Great to know!
FYI. Safeway and Food Lion also carry it (Green Giant) also has a combination of riced cauliflower & broccoli found in the closed refrigerators section. Walmart super store has it in the refrigerated section where the fresh vegetables are (Green Giant Cauliflower Crumbles).
I’ll have to check my Costco!
Just found some riced cauliflower at Publix in the frozen vegetable aisle. I believe it was made by Green Giant. Now I know what I’m going to make with it!
Let us know how they turn out!!
Publix also sells containers of fresh grated cauliflower in the produce section, along with spiralized veggies!
Walmart carries it in produce on the wall w salads. Love love riced cauliflower
I just made these and they are fantastic! A welcome change from the bacon and egg routine. I used riced cauilflower in the steam bag instead of grating it myself. It worked great. Thank you for sharing this delicious recipe.
P.S. I love your youtube videos. Very informative and entertaining 🙂
Hi Amy! Thanks so much for trying them and sharing your thoughts – we also love making them not he weekends for a big brunch with eggs and bacon!
I came to the comments specifically to see if someone used the frozen riced cauliflower!! Did yo have to wring any water out? I have found in other recipes that there is not water to be wrung from the frozen riced cauliflower once cooked. Thanks for being the pioneer. 😉
Can these be made without the cheese? Just use the eggs and cauliflower?
I would say yes, but you might want to add a little more egg if you have trouble with them falling apart.
I just bought riced cauliflower last night. I’m going to try this recipe with that. I just don’t want to work that hard to grate cauliflower, so I really hope this works! McDonalds is/was a family staple the past few years. If this recipe works, I might just win over my family to keto!
Haha, grating cauliflower isn’t fun, but it does get it very fine! However, the cauliflower rice you bought should work, but the hash browns might not be as cohesive. Let us know how they turn out – Hope you win your family over!!
I use a food processor to make the cauliflower rice. Much easier than grating.
Yes it is!! I just like how fine it becomes when you grate it, but a processor is much much easier!
I’ve noticed that steaming and then mashing the cauliflower works about the same as grating.
Great tip – we’ll try that for ease moving forward!
I discovered that too!
Do these freeze well? Possibly warm up in a toaster oven?
Haven’t tried it but I imagine it would!
A microwave is usually a substitute for steaming. Steaming will soften the grated cauliflower without water-logging it.
The recipe sounds great!
Exactly!
Thanks for the recipe. Can’t wait to try tomorrow when my parents come for dinner. Im starting a keto diet and my dad is diabetic. I also don’t have a microwave. Playing off the idea of a sous vide machine, I’m going to put mine in a heavy duty plastic bag and drop in the pot of water. This will allow them to cook but I won’t need to do any extra ringing out of water. Just an idea for you, Karolina.
Great tip! I’ve actually been wanting a sous vide machine for the longest. Let us know how the recipe turns out for you!
Hi, I’m from Poland and I love your blog and recepies. I’ve stared keto 2 weeks ago and looking for delicious meals.
I would like to try your hash brown however I do not use the microwave. Would you be so kind and advice how can I prepare cauliflower in other way? Thank you in advance for answer!
Hi Karolina! You can also boil them in a pot of water like you would with normal potatoes! Hope this helps.
thank you
I steam mine.
You can put them in a big frying pan on low heat for a while which draws out the moisture. Don’t overcook though!
Hi gently steam in a pot of water till just cooked or tender. (3mins maybe a little more)
Have to watch it otherwise will be too soft
Drain as above in paper towel or cheese cloth a clean kitchen chic would work too and.follow recipe
you can steam it!
These look incredibly delicious! What temp should I microwave these at? High?
Yep, high is what we do!
Are the hash browns good for freezing.