Cauliflower Hash Brown Egg Cups The Healthy Brunch Upgrade

Recipe Introduction

Quick Hook: Craving a Healthy Brunch?

Fancy a brunch that won't leave you feeling sluggish? These Cauliflower Hash Brown Egg Cups are it! Ditch the usual carbs and say hello to a savory, satisfying, and surprisingly healthy twist on a classic.

Brief Overview: From Humble Veggie to Brunch Star

The idea for these Low Carb Egg Cups came to me when I was trying to cut back on carbs but still wanted my weekend hash brown fix.

Think of it as a clever way to sneak in your veggies. These are super easy and take less than an hour.

This recipe makes 6 perfect little egg cups.

Main Benefits: Guilt-Free Goodness

One of the best things about these cups? They are packed with nutrients. Hello Healthy Brunch Ideas ! Plus, they are perfect for meal prep.

Honestly, what makes these Cauliflower Hash Brown Egg Cups special is the combination of the crispy cauliflower base with the rich, baked egg filling.

Cauliflower Hash Brown Egg Cups The Healthy Brunch Upgrade Recipe Card

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Preparation time:20 Mins

Cooking time:30 Mins

Servings:6 egg cups

Ingredients:

• 1 medium head cauliflower (about 2 lbs / 900g), riced
• 1 tablespoon olive oil (15 ml)
• ½ medium onion, finely chopped (about ½ cup / 100g)
• 2 cloves garlic, minced
• ½ teaspoon salt (2.5g)
• ¼ teaspoon black pepper (1.25g)
• ¼ teaspoon smoked paprika (1.25g) (optional)
• 6 large eggs
• 2 tablespoons milk or cream (30 ml)
• Salt and pepper to taste (for egg mixture)
• 2 tablespoons shredded cheese (cheddar, Monterey Jack, or Gruyere) (30g) (optional)
• Chopped chives or green onions, for garnish (optional)
• Cooked bacon, crumbled (4 slices), for garnish (optional)

Instructions:

• Rice the cauliflower using a food processor or box grater.
• Heat olive oil in a large skillet over medium heat. Add onion and cook until softened. Add garlic and cook until fragrant.
• Add the riced cauliflower to the skillet. Season with salt, pepper, and smoked paprika (if using). Cook, stirring occasionally, until the cauliflower is tender and slightly browned.
• Preheat oven to 375°F (190°C/ Gas Mark 5). Grease or line a 12-cup muffin tin.
• Divide the cauliflower hash brown mixture evenly among the muffin cups, pressing it firmly against the bottom and sides to create a well.
• In a mixing bowl, whisk together the eggs, milk/cream, salt, and pepper.
• Pour the egg mixture into the cauliflower hash brown cups, filling them about ¾ full.
• Bake for 20-25 minutes, or until the eggs are set and the tops are lightly golden brown.
• Let the egg cups cool slightly in the muffin tin before removing. Garnish with cheese, chives/green onions, and/or crumbled bacon.

Nutrition Facts

Calories:200

Fat:12g

Fiber:8g

Recipe Info

Category:Breakfast

Cuisine:American

Hash Browns, But Make It Healthy!

Crispy Cauliflower Hashbrowns: It's Possible!

How many times have you tried a low-carb version of something only to be disappointed? The key to Crispy Cauliflower Hashbrowns is getting rid of extra moisture! That means squeezing the riced cauliflower really well.

Trust me, it makes all the difference.

Prep Like a Pro

First, you'll need about 900g of cauliflower. You can rice it yourself with a box grater. Or, you can chuck it in a food processor.

Add it in a large skillet. Then add your onion and garlic, the olive oil, salt, pepper, and if you are feeling a bit cheeky you can add some smoked paprika for that Veggie Hashbrowns flavor.

Egg-cellent Filling and Baking Tips

Assembling the Egg Cups

Preheat your oven to 190° C (Gas Mark 5). Grease or line a 12-cup muffin tin. Spoon the Cauliflower Rice Hashbrowns into the muffin cups, pressing it down firmly.

You are building a base for deliciousness.

Baking to Perfection

Whisk your eggs with a bit of milk or cream. Now, pour the egg mixture into the cups. Bake for 20- 25 minutes.

They should be golden brown. Let them cool slightly before serving.

Make-Ahead magic and serving suggestions

Want a super easy weekday breakfast? These are also great as Make-Ahead Breakfast Cups ! Simply store your leftover Cauliflower Hashbrowns Easy in the fridge and reheat as needed.

They can be paired with a side of your favorite greek yogurt. These Gluten-Free Hash Browns are very easy to make, I really think you need to try it.

Right then, let's talk about what you'll need to whip up these awesome Cauliflower Hash Brown Egg Cups . Honestly, it's pretty straightforward, even if you're not exactly Gordon Ramsay in the kitchen! I tried making it the first time, and it was really easy.

Ingredients & Equipment

Main Ingredients

Okay, first up, the building blocks. We're aiming for six glorious egg cups here.

• Cauliflower Hash Browns : You'll need 1 medium head of cauliflower, about 2 lbs or 900g . Give it a good grating or blitz it in a food processor until it looks like rice. The fresher the better, gives crispier cauliflower hashbrowns
• Sauté Time: 1 tablespoon (15 ml) of olive oil. Go for extra virgin if you're feeling fancy. Half a medium onion, finely chopped, around ½ cup / 100g and 2 minced cloves of garlic.
• Seasoning: ½ teaspoon (2.5g) of salt, ¼ teaspoon (1.25g) of black pepper, and a cheeky ¼ teaspoon (1.25g) of smoked paprika if you fancy it.
• Egg Filling Fun: 6 large eggs, whisked up with 2 tablespoons (30 ml) of milk or cream. Don't forget salt and pepper to taste. And for that extra oomph , 2 tablespoons (30g) of shredded cheese, like cheddar or Gruyere, and some chopped chives.

Seasoning Notes

Right, spicing things up! The key here is keeping it simple but flavourful.

• Essential combos: Salt, pepper, and garlic are your best mates. A touch of smoked paprika adds a lovely depth.
• Flavor enhancers: If you're feeling adventurous, a pinch of chili flakes can bring some heat.
• Quick swaps: No smoked paprika? Regular paprika works. Don't have fresh garlic? Garlic powder will do in a pinch.

Equipment Needed

Don't worry, you won't need a professional kitchen. I just use the minimum when making these veggie hashbrowns .

• Essentials: A big skillet, a food processor or grater for the cauliflower, a 12 -cup muffin tin, a mixing bowl, and a whisk.
• Alternatives: If you haven't got a food processor, a box grater works just fine. No muffin tin? You could try using ramekins, but keep an eye on the cooking time.

And that's it! Grab your ingredients and equipment, and let's get cooking. You'll have these healthy brunch ideas whipped up in no time.

These Cauliflower Hash Brown Egg Cups Easy recipe will become your to go.

Cooking Method: Mastering Cauliflower Hash Brown Egg Cups

Hey, mates! Fancy a healthy brunch idea that’s also bloody delicious? You know, something that's both good for you and tastes amazing? Then you're gonna love these Cauliflower Hash Brown Egg Cups .

I've been making these for ages. They are always a hit, even with the picky eaters!

Prep Steps: Getting Your Ducks in a Row

First, the essential mise en place! Chop your onions and mince that garlic. Next, rice your cauliflower. Honestly, I use a food processor for this bit.

It’s so much faster. If you're using a grater watch your knuckles. Nobody wants to add blood to the recipe!.

To avoid any mishaps, make sure your hands are dry.

Step-by-Step Process: Cracking On

1. Get your skillet nice and hot with 1 tablespoon of olive oil.
2. Sauté your ½ cup of onions until they're soft. Toss in your minced garlic and cook until fragrant.
3. Now, add your riced cauliflower to the pan. Season with ½ teaspoon of salt and ¼ teaspoon of pepper, and smoked paprika, if you are feeling fancy. Get those crispy cauliflower hashbrowns cooking, keep stirring it, so it doesnt burn, until they're slightly browned.
4. Preheat your oven to 375° F ( 190° C/ Gas Mark 5) . Don't skip this!
5. Grease that muffin tin (or use silicone liners).
6. Spoon that veggie hashbrowns mixture into the muffin cups.
7. Whisk up your eggs with 2 tablespoons of milk and seasoning.
8. Pour the egg mixture into the cups and bake for 20- 25 minutes . The goal is set eggs that are lightly golden brown.

Pro Tips: Secret Weapon Techniques

Here’s a game-changer: squeeze the moisture out of the riced cauliflower. Use a tea towel or paper towels to remove excess water from cauliflower rice hashbrowns .

This will help your gluten-free hash browns get super crispy! A common mistake is not browning the cauliflower hashbrowns easy enough before baking.

Nobody wants soggy hash browns!. You can even make these ahead. Prepare the make-ahead breakfast cups the night before and bake them in the morning.

These low carb egg cups are a winner. I love how easy they are to customize. So, give these Cauliflower Hash Brown Egg Cups a go. You won't regret it!

Recipe Notes for Your Cauliflower Hash Brown Egg Cups

Honestly, these Cauliflower Hash Brown Egg Cups are so easy to make. You'll be whipping them up every weekend! I reckon they're a game-changer for anyone looking for a healthy but satisfying brunch.

So, here are a few extra tips and tricks to make sure yours turn out perfectly, every single time.

Serving Suggestions: Plating and Presentation

These little egg cups are pretty darn versatile. For a fancy brunch, arrange them beautifully on a platter. Garnish with fresh chives and a sprinkle of paprika.

On the side, a vibrant fruit salad adds a pop of colour. They also work beautifully as a grab-and-go breakfast for those hectic mornings.

A simple plate with two cups is perfect.

For drinks? How about a refreshing mimosa or a good old cuppa? That's what I would go for!.

Storage Tips: Keeping Your Make-Ahead Breakfast Cups Fresh

If you're batch cooking these Cauliflower Hash Brown Egg Cups (which, let's be real, you should be!), you'll want to know how to store them.

Once cooled, pop them in an airtight container. They'll keep in the fridge for up to 3 days.

Fancy freezing them? Go for it! Wrap them individually in cling film before freezing. They'll be good for up to 2 months.

To reheat, just microwave them for a minute or two or bake them in the oven at 350° F ( 175° C) until heated through.

Variations: Veggie Hashbrowns and More!

Want to mix things up? I love adding a handful of spinach or some chopped bell peppers to the Crispy Cauliflower Hashbrowns mix.

For a bit of spice, a pinch of red pepper flakes does the trick. If you're after a Keto Cauliflower Hashbrowns version, use full-fat cream instead of milk.

For a seasonal twist, consider using different veggies! Butternut squash or sweet potato work great in autumn. This can be easily adapted with seasonal ingredients!.

Nutrition Basics: Healthy and Delicious

Each Cauliflower Hash Brown Egg Cup is packed with goodness! You're getting a decent dose of protein, thanks to the eggs, and plenty of vitamins and fiber from the cauliflower.

Plus, they're lower in carbs than traditional hash browns. They are a great option for Healthy Brunch Ideas !

So, there you have it! All the tips and tricks you need to make the perfect Cauliflower Hash Brown Egg Cups .

Give them a go, and let me know what you think. Honestly, you'll be chuffed with the results. Happy cooking, my friends!