Heart-Healthy Cauliflower Hash Browns

Crispy, golden, and packed with nutritious ingredients, these Heart-Healthy Cauliflower Hash Browns are a guilt-free twist on a breakfast classic. Made with finely riced cauliflower, whole wheat bread crumbs, and aromatic seasonings like garlic and onion powder, this recipe delivers all the comfort of traditional hash browns without the heavy carbs or unhealthy fats. The key to achieving their perfect texture lies in squeezing out excess moisture from the cauliflower, allowing the patties to crisp up beautifully in the oven with just a touch of olive oil. Ideal for a wholesome breakfast or a savory snack, these baked cauliflower hash browns are loaded with fiber, low in calories, and bursting with flavor. Serve them warm with fresh avocado, a dollop of Greek yogurt, or your favorite dip for a heart-healthy start to your day!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams Cauliflower florets
• 2 large Eggs
• 60 grams Whole wheat bread crumbs
• 30 grams Green onions, finely chopped
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Salt
• 2 tablespoons Olive oil

Directions

Step 1

Preheat the oven to 200°C (390°F) and line a baking sheet with parchment paper.

Step 2

Cut the cauliflower into small florets and place them in a food processor.

Step 3

Pulse the cauliflower in the food processor until you achieve a rice-like consistency, being careful not to overprocess.

Step 4

Transfer the cauliflower rice to a microwave-safe bowl and microwave on high for 5 minutes. This helps to soften the cauliflower.

Step 5

Let the cauliflower cool slightly, then place it in a clean kitchen towel and squeeze out as much moisture as possible. This step is crucial for the hash browns to hold together.

Step 6

In a large mixing bowl, combine the squeezed cauliflower, eggs, whole wheat bread crumbs, green onions, garlic powder, onion powder, black pepper, and salt. Mix everything thoroughly until well combined.

Step 7

Take two tablespoons of the mixture and form it into a patty, about ½ inch thick. Repeat with the remaining mixture, placing the patties on the prepared baking sheet.

Step 8

Brush or spray a light coating of olive oil on each patty to help them crisp up in the oven.

Step 9

Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the hash browns are golden brown and crispy.

Step 10

Serve hot and enjoy your heart-healthy cauliflower hash browns with your favorite healthy toppings or sides.

Nutrition Facts

Serving size	(727.6g)

Amount per serving	% Daily Value*
Calories	765.9

Total Fat 41.4g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 372mg	0%
Sodium 1910.0mg	0%
Total Carbohydrate 75.6g	0%
Dietary Fiber 16.0g	0%
Total Sugars 14.9g
Protein 32.0g	0%

Vitamin D 82IU	0%
Calcium 249.8mg	0%
Iron 7.1mg	0%
Potassium 1886.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.4%

Protein: 15.9%

Carbs: 37.7%