Can Hash browns be Healthy? Sure, especially if you bypass deep-fried and try oil-free air fryer hash browns. But if you want low carb, cauliflower is where it’s at.
These healthy Keto-friendly Cauliflower Hash Browns are the low carb, low-calorie alternative that tastes as good as potato hash browns but is better for you.
These tasty, crispy little darlings make a great addition to a brunch menu and are so versatile beyond the breakfast table so are perfect for a low carb or keto picnic menu. They’re also just as good cold as they are hot.
Ways to Serve Cauliflower Hash Browns
- Of course, these healthy hash browns are perfect for breakfast or brunch. Serve them on their own with tomato sauce or topped with poached eggs and avocado. Think of them as a low carb alternative to toast. I like them topped with roast vine tomatoes and poached eggs.
- Make them a little smaller for an alfresco brunch or even as a party or picnic appetiser. Top bite size Cauliflower Hash Browns with a dollop of Whipped Feta and a garnish of herb or chilli. You can even top with your favourite dip such as roast beet hummus or Baba Ganoush and garnish with slithers of roast red pepper for a Mediterranean flair. You might even want to add a pinch of cumin to the hash brown mix.
- Serve cracker size hash browns with an assortment of dipping sauces such as garlic yoghurt or a spicy Salsa Roja.
Ingredients
Want More Picnic Ideas with Cauliflower? Try our hearty Cauliflower Salad or our Vegetarian Buffalo Cauliflower Dip.
Recipe Tips & FAQ’s
Sure, if you want to save some time you can use frozen riced cauliflower or pre riced cauliflower. If you use pre riced cauliflower and are following a low carb diet and want keto hash browns, make sure it’s just cauliflower in the pack and there are no carb-loaded fillers added. As listed in the recipe, you need to remove as much of the liquid as possible to achieve the crunchiest hash browns. Keep this in mind, especially with frozen riced cauliflower as it will have a lot more water in it.
Squeezing as much moisture from the cauliflower rice is the most important step in this hash brown recipe. Removing that moisture will help bind the mix, prevent soggy hash browns and make them crispy. We give you more tips for removing the moisture in the recipe card.
Also, avoid making them too thick, don’t overcrowd your pan if shallow frying, Make sure the pan and oil are hot before putting the mix in and have the heat high enough to get that golden finish without burning. Don’t use too much oil, there is no need to deep fry these hash browns.
Same for oven cooking, not too thick, don’t overcrowd the baking sheet and have your oven nice and hot as if you were cooking oven fries. 
Yes, you can. Riced Cauliflower Hash Browns reheat really well either in the pan or in the oven at around 350F (I don’t recommend the microwave). You can keep a batch in the fridge and reheat them as you need. They are also delicious cold, let them sit out of the fridge for half an hour or so before eating.
Storage and Freezing Tips for Hash Browns
How to Store
These low carb hash browns will keep for 3-4 days in an airtight container in the refrigerator.
Freezing Cauliflower Hash Browns
These Riced Cauliflower Hash Browns freeze really well. Cook them either in a pan or in the oven and leave them to cool on a baking sheet in a single layer on parchment paper. Once they are cool, transfer that single layer to the freezer to flash freeze the hash browns. Once they are hard, transfer them to an airtight container (you may want to separate layers with parchment paper). They will keep well for 2-3 months. You can reheat them from frozen in the oven or a skillet pan.
Cauliflower Hash Browns
If you're looking for a low carb hash brown alternative, these tasty Cauliflower Hash Browns are Keto friendly and so quick and easy to make. There are also lots of ways to serve them beyond the breakfast table.
Ingredients
- 1 large cauliflower head
- 1 yellow onion (use ½ onion for low-carb diet)
- 2 eggs
- ½ teaspoon salt
- ½ cup parmesan cheese, shredded
- 5 tablespoons almond flour
- 1 tablespoon coconut flour (optional)
- 1 tablespoon fresh parsley, chopped
- 1 teaspoon garlic powder
- 2 tablespoons olive oil
- Oil for frying.
Instructions
- Chop cauliflower into florets and place it in a food processor. Pulse until you have cauliflower rice.
- Place the cauliflower rice inside a clean tea towel and squeeze as much excess water as possible from the rice. Set aside.
- Finely dice the onion and sauté with olive oil over medium heat until translucent. Season with salt. Add the riced cauliflower and stir until golden and soft. Remove from heat.
- Beat the eggs in a medium bowl, add the parmesan cheese, almond flour, chopped parsley, and garlic powder.
- Add the cauliflower rice mix to the eggs mixture and mix well.
- Heat some oil in a non-stick skillet, spoon the hash brown mix into the pan and flatten a little without squashing. Cook them over low heat on both sides until golden brown. You can also spoon the mix onto parchment paper on a baking sheet and oven bake them for a lighter option.
- Serve warm with a dipping sauce such as tomato, a spicy Spicy Salsa Roja or even a Whipped Fetta.
Notes
Recipe Variations
- Switch parsley for any herb you like, such as chives or even chilli, for some kick.
- You can sub Parmesan cheese for saltier Pecorino cheese or you can leave the cheese out altogether if you prefer.
- Feel free to experiment with flavours, such as adding a pinch or two of cumin or even sweet paprika (especially if you leave the cheese out).
Recipe Tips
- It is important to squeeze as much moisture from the cauliflower as possible to avoid a wet mix and ultimately soggy hash browns. Raw cauliflower tends to hold more liquid than cooked, so you can – microwave the cauliflower rice for a minute or two and spread it out to dry before squeezing in a tea towel. Or, use the eggplant method of sprinkling it with salt and letting it sit to draw out the moisture first.
- If your mixture ends up slightly watery, add one tablespoon of coconut flour to absorb the water excess.
Nutrition Information:
Yield:
12Serving Size:
1Amount Per Serving: Calories: 97Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 33mgSodium: 168mgCarbohydrates: 5gFiber: 2gSugar: 2gProtein: 5g
Nutrition data provided here is only an estimate
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