Thursday, October 18, 2012

Low Carb Cauliflower Hash Browns

Here's breakfast:

Low carb hash browns made from cauliflower, and a cheddar turkey sausage. With coffee, this breakfast has 251 calories, 12 g carbs, 18 g protein, and 14 g fat. The hash browns are easy to make, tasty, and a great way to get your veggies in for breakfast!

Cauliflower Hash Browns

1 1/3 c finely chopped raw cauliflower
1 slice of a medium onion, diced
3/4 tsp olive oil
3/4 tsp butter
1 Tbsp Egg Beaters (or 1 egg white)
1 Tbsp Parmesan cheese (the powdery kind)

Heat the oil and butter in a nonstick pan over medium heat. Add the onion and cook for a few minutes. Meanwhile, mix the cauliflower in a bowl with the Egg Beaters and Parmesan cheese. Season to taste with salt, pepper, and garlic powder. Add to the hot pan and spread in a thin layer. Let cook for several minutes and when it begins to brown on the bottom, give it a flip/stir. Cook for several more minutes. You want to give it a stir every once in awhile, but not too often... let the cauliflower get browned and a little crispy! When it is softened and browned to your liking, it's ready to eat.

Stats for the entire "hash browns" recipe:

128 calories
8 g carbs
7 g protein
8 g fat

Next time, I am going to shred the cauliflower with my Salad Shooter for a more realistic hash brown texture. This would also be super good with some green peppers and cubes of ham added. Eat your veggies!


Lori said...

YUM! I hated cauliflower until I tried your pizza crust recipe with it. Now, I have a new way to try it. Thanks for creating and testing new recipes for us.

Anonymous said...

:D I tried the hash brown recipe tonight and, with the addition of the egg, it DOES give the impression of potatoes. :D I'll be making this again.

I went on to mix in mushrooms and chicken, so the final dish came out more like a rice stir fry--but I made sure I tasted the hash browns before I changed them. :D

Thanks, Lyn.


Siobhan said...

I like to make fried hash/cauliflower with tuna for dinner once in a while. I use my food processor to get the cauliflower to a pretty fine texture.

Anonymous said...

Lyn, how do you like the salad shooter? I have been thinking of getting one.

Thank you!


Lyn said...

Anonymous (Beth) ~

I really like it for big batches of things and big salads. I hardly ever get it out just for small amounts, but LOVE it for grating a bunch of cheese and storing it for later, grating a whole head of cauliflower for cauli rice/pizza crusts/recipes, and grating carrots for carrot cake. It slices cukes, carrots, celery, etc really fast and nicely. Just rinse the thing off right after you use it because if you let it dry, it can be a pain to clean. Maybe it is dishwasher safe; I always hand wash mine.

Anonymous said...

Thank you Lyn! You are always so nice about answering questions.

Enjoy your weekend.


Anonymous said...

You seem to eat a lot of sodium. Ever paid attention to that as a possible correlate to your weight gain?

Lyn said...


Water weight fluctuates daily, and it averages out over time. On days I eat higher sodium I also drink more water.