Image
main content start
Cauliflower Hash Browns with Broiled Tomato & Egg
20 min prep time
20 min cook time
6servings
How to Make Cauliflower Hash Browns with Broiled Tomato & Egg
These cauliflower hash brown stacks are a clever, lower-carb alternative to traditional breakfast fare, layered with juicy broiled tomatoes and a silky poached egg. The combination of fiber, protein, and healthy fats makes this meal both filling and blood glucose (blood sugar)-friendly. It’s an excellent choice for those managing diabetes while still craving a hearty, savory breakfast. This recipe is low carb and vegetarian.
20 min prep time
20 min cook time
6servings
1 hash brown stack
Print Recipe >
Step-By-Step Instructions:
-
Remove the leaves and core from the cauliflower. Grate it using a box grater or pulse in a food processor until it resembles rice. Place the grated cauliflower in a clean kitchen towel and squeeze out excess moisture.
-
In a bowl, mix the grated cauliflower, egg whites, flour, garlic powder, onion powder, salt, and black pepper until well combined. Shape into 6 small patties.
-
Heat olive oil in a cast-iron or nonstick skillet over medium heat. Place patties in the skillet and press flat with the back of a spatula. Cook patties until golden brown and crisp on each side, about 3-4 minutes per side.
-
Turn the oven to broil on high. Arrange tomato slices on a lined baking sheet. Brush with olive oil and sprinkle with oregano, salt, and black pepper. Broil on high for 3-5 minutes until softened and slightly caramelized.
-
Fill a saucepan with 3 inches of water and bring to a gentle simmer. Add 1 tablespoon of vinegar. Crack each egg into a small bowl, then carefully slide it into the water. Cook for 3-4 minutes until the whites are set but yolks remain soft. Remove with a slotted spoon, drain on a paper towel.
-
To serve, stack a cauliflower hash brown, a broiled tomato slice, and a poached egg. Sprinkle with parsley.
Nutrition facts
6 Servings
-
Serving Size
1 hash brown stack
- Amount per serving Calories 130
- % Daily value*
-
Total Fat
5g
6%
- Saturated Fat 1.5g 8%
- Trans Fats 0g
- Cholesterol 125mg 42%
- Sodium 290mg 13%
-
Total Carbohydrate
13g
5%
- Dietary Fiber 4g 14%
- Total Sugars 4g
- Added Sugars 0g 0%
- Protein 9g
- Potassium 570mg 12%
Ingredients
head cauliflower (1 medium head)
3 cup
egg whites
4 large
all-purpose flour
1/4 cup
garlic powder
1/2 tsp
onion powder
1/2 tsp
salt
1/2 tsp
black pepper
1/2 tsp
olive oil
2 tsp
tomato (sliced into 1/4-inch rounds)
1 whole
dried oregano
1/2 tsp
white vinegar
1 tbsp
eggs
4 large
fresh parsley (Italian, chopped)
1 tbsp
Reviews & Ratings