Looking for a healthy, low-carb breakfast that’s both satisfying and easy to make? These Cauliflower Hash Browns with Poached Eggs are a delicious twist on the classic hash brown, made with nutrient-rich cauliflower and topped with perfectly poached eggs.
Whether you’re following a keto, gluten-free, or weight loss meal plan, this recipe delivers a balanced combination of protein, fiber, and vitamins — all under 250 calories per serving.
🥕 Ingredients and Calories (for 2 servings)
| Ingredient | Quantity | Calories |
|---|---|---|
| Cauliflower (grated) | 1 cup | 25 kcal |
| Large Eggs | 2 | 140 kcal |
| Olive Oil (for frying) | 1 tsp | 40 kcal |
| Garlic Powder | 1/2 tsp | 5 kcal |
| Salt & Black Pepper | to taste | 0 kcal |
👩🍳 Preparation Steps
- Prep the cauliflower: Grate the cauliflower and squeeze out excess water using a clean towel or cheesecloth.
- Make the hash mixture: Combine grated cauliflower, one beaten egg, garlic powder, salt, and pepper.
- Shape and cook: Heat olive oil in a non-stick pan over medium heat. Form small patties and cook for 3–4 minutes per side until golden brown.
- Poach the eggs: In simmering water with a splash of vinegar, gently poach the remaining egg(s) for about 3 minutes for a soft center.
- Serve and enjoy: Place poached eggs on top of the crispy cauliflower hash browns. Add herbs, chili flakes, or avocado for extra flavor.
🍽 Nutritional Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 210 kcal |
| Protein | 11 g |
| Fat | 14 g |
| Carbohydrates | 5 g |
| Fiber | 2 g |
| Vitamin C | 25% DV |
| Vitamin K | 18% DV |
| Iron | 10% DV |
| Potassium | 310 mg |
🌿 Key Benefits of Cauliflower Hash Browns with Poached Eggs
✅ Low-Carb & Keto-Friendly: A great substitute for traditional potato hash browns — fewer carbs, more nutrients.
💪 High in Protein: The eggs boost satiety and muscle repair, perfect for a post-workout meal.
🧠 Rich in Vitamins: Cauliflower provides Vitamin C and K; eggs deliver B12 and choline for brain health.
🩸 Supports Weight Loss: High fiber and protein content keep you full longer, reducing overeating.
🧂 Versatile & Customizable: Add herbs, cheese, or avocado slices to match your flavor preferences.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
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