Perfect Keto Breakfast: Cauliflower Hash Brown Egg Cups

Hash browns are traditionally made from potatoes. But in this case, they turn out to be too heavy for digestion and surely will bring you extra pounds. Another thing is the cauliflower hash browns. Stay with us and find three tasty cauliflower hash brown egg cups receipts that we have collected for you. 

They have fewer calories than potato ones, and besides, the usefulness of cauliflower is undeniable. For example, it contains a large amount of vitamin C, K, folic acid, as well as antioxidants. Dietary fiber of cauliflower has a positive effect on the intestinal microflora and therefore helps to heal the whole body.

So here are three delicious cauliflower hash brown egg cups that may also appear to be keto breakfast egg cups as well. 

1. Cauliflower Hash Brown Egg Cups With Cheddar and Chopped Bacon

Ingredients (for 6 hash browns)

• 1/2 head of cauliflower
• 150 gr grated cheddar
• 8 eggs (2 and 6 pieces separately)
• 1 clove of garlic
• 1 small onion
• 4 strips of bacon (for serving)
• chopped chives (for serving)
• 10 gr butter
• salt, pepper

Boil cauliflower florets until half ready. Drain the water; chop the cauliflower and onions in a blender. If there is no blender, you can grate cauliflower on a coarse grater, and onion on a fine grater. Add 2 eggs, cheddar, pepper, salt, and finely chopped garlic. Mix well. Grease a muffin tin with cooking spray. Put cauliflower mix into the tin, fill each one about two-thirds full. Then press the hash brown well with your fingers so that all the ingredients are held together. So, how long to cook egg cups? Place the hash brown for 13-17 minutes in a preheated oven at 375° F (until slightly golden). Take out, break the egg into each tin, and place it back to the oven for 7 minutes. 

Fry the strips of bacon, crumble them, and mix with chopped chives. Remove your hash brown from the oven and decorate it with bacon. Serve with yogurt sauce (yogurt, chopped garlic, herbs) or home-made mayo. As an option, you can mix an egg with bacon and chopped chives before putting it on top of your hash browns.

2. Cauliflower Hash Brown Egg Cups with Mozzarella and Sun-dried Tomatoes

Ingredients (for 6 hash browns)

• 1/2 head of cauliflower
• 100 gr mozzarella
• 8 eggs (2 and 6 pieces separately)
• chopped basil
• 1 small onion
• 6 sun-dried tomatoes
• chopped chives (for serving)
• 10 gr butter
• salt, pepper

Boil cauliflower until half ready. Drain the water, cut the cauliflower and onions in a blender. You can also use a box grater or a food processor. Add 2 eggs, pepper, and salt. Grease a muffin tin with cooking spray. Stir the mixture and put it into the tin, fill each one about two-thirds full. Slightly press the hash brown with your fingers or a spoon so that all the ingredients combine. Preheat the oven to 375° F. Place molds for 13-15 minutes in a preheated oven at 375° F (until slightly golden). Mix grated mozzarella, chopped basil, and sun-dried tomatoes. 

Remove the tin from the oven, add the cheese mix, and place in the oven for another two minutes. Take it out, break the egg into each mold, and put it back into the oven for 7 minutes. Garnish with chopped chives before serving. You can serve these hash browns with pesto or cheese dip. These are healthy breakfast egg cups that your kids will fall in love with.

3. Cheesy Cauliflower Hash Brown Egg Cups with Ham and Baby-spinach 

Ingredients (for 6 hash browns)

• 1/2 head of cauliflower
• 100 gr white cheddar
• 100 gr parmesan
• 8 eggs (2 and 6 pieces separately)
• 6 slices of ham
• 50 gr baby-spinach
• 10 gr butter
• salt, pepper

Cut cauliflower florets and boil them until half-ready. Process it in a food processor, or use blender until the texture resembles rice. Combine cauliflower, cheddar, parmesan, diced ham, baby spinach, and two eggs in a bowl. Mix well, add salt and pepper. Preheat the oven to 375° F and oil tin with cooking spray. Place cheesy mix into the tin, fill each one about two-thirds full. Then press it a little to make sure that all ingredients have combined. 

Place tins in the oven for 15 minutes (until slightly golden); add an egg to the top of each hash brown and place in the oven for 7 minutes more. Garnish with a couple of parmesan slices before serving. You can serve these hash browns with tomato pasta or sour cream mixed with herbs. As an option, you can combine the top egg with spinach before placing it on your hash browns. 

Conclusion

There is an opinion that the use of cauliflower causes a positive effect on the digestive system. It contains glucoraphanin, which protects the gastric mucosa from damage and prevents the development of pathogenic bacteria. Thanks to its anti-inflammatory properties, cauliflower is beneficial and can ease Crohn’s disease, neutralize internal inflammatory processes, regulate insulin production, and fight obesity and rheumatoid arthritis. Besides, this vegetable can be used to prevent diabetes and ulcerative colitis.

Try to cook these tasty egg cups with cauliflower, and maybe you will like it no less than potato ones! Do not hesitate to share your favorite cauliflower hash brown egg cups or another keto egg cup recipe from your keto diet menu in the comments below.

Author’s bio: Daniel Torres is a father of three boys and an organic food lover. He tries to make his food tasty, but healthy, so he searches new receipts and shares the useful information in his nutrition blog Keto Supplement Pills. In his free time, Daniel takes his sons to watch football and go to the gym.