Easy High-Protein Cauliflower Hash Browns with Poached Eggs Recipe
This easy high-protein recipe combines crispy cauliflower hash browns with perfectly poached eggs for a nutritious and satisfying meal. With a balance of protein and fiber, it’s a great low-carb breakfast or brunch option.
Ingredients
- 2 cups riced cauliflower
- 1/4 cup shredded Parmesan cheese
- 1 egg for the hash browns
- 2 large eggs for poaching
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 2 tbsp olive oil or butter
- Sea salt and black pepper to taste
Instructions
- Prepare the Hash Brown Mixture: In a mixing bowl, combine the riced cauliflower, Parmesan cheese, one egg, garlic powder, onion powder, salt, and black pepper. Stir thoroughly until the ingredients are well incorporated.
- Cook the Hash Browns: Heat olive oil or butter in a skillet over medium heat. Take small portions of the cauliflower mixture, form them into patties, and place them in the pan. Flatten slightly and cook for about 3-4 minutes on each side, or until golden and crispy. Transfer to a plate when done.
- Poach the Eggs: Bring a pot of water to a gentle simmer. Crack an egg into a small bowl, then carefully slide it into the water. Let it cook for about 3-4 minutes until the whites are firm but the yolk remains runny. Repeat for the second egg. Remove the eggs with a slotted spoon and drain on a paper towel.
- Assemble and Serve: Place the poached eggs on top of the crispy cauliflower hash browns. Season with additional salt and pepper if desired, and serve warm.
Notes
Herb-Infused: Mix in fresh chopped parsley or dill to enhance flavor.
Spicy Kick: Add a pinch of red pepper flakes for extra heat.
Cheesy Boost: Use a mix of Parmesan and mozzarella for added cheesiness.
Nutrition
Serving: 1gCalories: 220kcalCarbohydrates: 6gProtein: 12gSaturated Fat: 3gFiber: 2gSugar: 1g
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