Healthy Cauliflower Hash with Eggs Recipe – Low Carb, Easy

Looking for a healthy, low-carb, and satisfying breakfast or brunch option? The Cauliflower Hash with Eggs Recipe is your perfect answer. This simple yet flavorful dish combines the nutrient-rich properties of cauliflower with the protein punch of eggs, making it ideal for anyone pursuing a keto, paleo, or gluten-free lifestyle.

Cauliflower has surged in popularity due to its versatility and health benefits. In this dish, it’s used as a substitute for traditional starchy potatoes to create a hash that’s just as hearty and flavorful but significantly lighter in calories and carbs. Add a perfectly cooked egg on top, and you have a well-balanced, energizing meal to kickstart your day.

Whether you’re meal-prepping for the week or cooking a lazy Sunday brunch, this recipe is not only easy to prepare but also endlessly customizable. Toss in your favorite veggies, spice it up with hot sauce, or add avocado slices on top — this hash is your canvas for creative, healthy eating.

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Cauliflower Hash with Eggs Recipe

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Prep Time: 15 minutes

Active Time: 20 minutes

Resting Time: 5 minutes

Total Time: 40 minutes

Servings: 4

Course: Breakfast, Brunch

Cuisine: American, Low Carb, Keto

Calories: 210 kcal per serving

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Equipment Needed

• Large skillet or cast iron pan

• Cutting board

• Knife

• Cheese grater or food processor (for ricing cauliflower)

• Spatula

• Mixing bowl

• Measuring cups and spoons

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Ingredients

• 1 medium head of cauliflower (or 4 cups cauliflower rice)

• 1 small red bell pepper, diced

• 1 small green bell pepper, diced

• 1 small yellow onion, diced

• 2 cloves garlic, minced

• 1 tsp smoked paprika

• ½ tsp ground cumin

• ½ tsp salt (adjust to taste)

• ¼ tsp black pepper

• 2 tbsp olive oil or avocado oil

• 4 large eggs

• Fresh parsley or chives for garnish (optional)

• Optional add-ins: cooked turkey sausage, mushrooms, spinach, or shredded cheese

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Instructions

Step 1: Prepare the Cauliflower

If you’re not using pre-riced cauliflower, wash and dry the head of cauliflower. Remove the leaves and cut it into florets. Use a cheese grater or food processor to grate the florets into rice-sized pieces. You should end up with about 4 cups.

Step 2: Sauté the Vegetables

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced onions and sauté for 2–3 minutes until slightly translucent. Add the bell peppers and cook for another 3–4 minutes. Stir in the minced garlic, smoked paprika, cumin, salt, and black pepper.

Step 3: Add Cauliflower Rice

Push the sautéed veggies to the side of the skillet and add the remaining tablespoon of oil to the empty space. Add the cauliflower rice, mix everything together, and cook for about 7–10 minutes, stirring occasionally, until the cauliflower is tender and starts to brown slightly.

Step 4: Make Space for Eggs

Create four small wells in the hash mixture. Crack one egg into each well. Reduce the heat to low, cover the skillet with a lid, and cook for 4–5 minutes or until the egg whites are set but the yolks are still runny. For firmer yolks, cook a little longer.

Step 5: Serve

Remove from heat and let rest for 2–3 minutes. Garnish with chopped parsley or chives. Serve warm, optionally topped with hot sauce, avocado slices, or a sprinkle of cheese.

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Nutrition (Per Serving)

• Calories: 210 kcal

• Protein: 10 g

• Carbohydrates: 12 g

• Fiber: 5 g

• Net Carbs: 7 g

• Fat: 14 g

• Cholesterol: 186 mg

• Sodium: 310 mg

• Sugar: 4 g

Note: Nutrition facts are estimated and can vary based on specific ingredients and portion sizes.

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Why You’ll Love This Recipe

• Low Carb and Keto-Friendly – Perfect for weight management or anyone watching their carb intake.

• Gluten-Free and Dairy-Free – Naturally free of gluten and can be made dairy-free if you skip cheese.

• Loaded with Nutrients – Cauliflower is rich in fiber, vitamin C, and antioxidants, while eggs offer high-quality protein and essential fats.

• Quick and Customizable – Add more veggies, use egg whites only, or top it off with a sauce to make it your own.

• Meal Prep Friendly – You can make a big batch of hash and cook fresh eggs daily.

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Pro Tips for the Perfect Cauliflower Hash

1. Dry the Cauliflower Rice – Excess moisture can make your hash soggy. If you’re using frozen cauliflower rice, pat it dry with a paper towel.

2. Use a Cast Iron Skillet – It provides even heat distribution and helps achieve a crispy texture.

3. Don’t Overcrowd the Pan – This allows the cauliflower to brown nicely rather than steam.

4. Add Protein – Stir in diced ham, turkey bacon, or tofu for an extra protein boost.

5. Spice It Up – Add red chili flakes, jalapeños, or sriracha for a spicier version.

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Serving Suggestions

This Cauliflower Hash with Eggs Recipe can be served as a standalone meal or paired with other dishes for a bigger brunch spread. Here are some great pairings:

• Fresh fruit salad

• Avocado toast (on low-carb bread)

• Yogurt parfait

• Green smoothie

• Whole-grain or almond flour pancakes

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Storage and Reheating

• Store: Leftover hash (without eggs) can be stored in an airtight container in the refrigerator for up to 4 days.

• Reheat: Warm in a skillet over medium heat or microwave for 1–2 minutes. Cook eggs fresh when ready to serve.

• Freeze: Not recommended, as cauliflower may become too soft after thawing.

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Conclusion

The Cauliflower Hash with Eggs Recipe is more than just a low-carb alternative—it’s a delicious and nutritious meal you’ll want to make again and again. With its vibrant flavors, wholesome ingredients, and versatility, it’s a breakfast that checks all the boxes: healthy, hearty, and satisfying. Whether you’re watching your carb intake or just looking to eat clean, this recipe offers the best of both worlds.