This easy and nutritious version of breakfast hash uses cauliflower rice instead of potatoes, and turkey sausage instead of breakfast sausage, for a healthier, low-carb breakfast. Top it off with fried eggs for a satisfying morning meal.

Abbie Gellman, M.S., RD, CDN
Source: Diabetic Living Magazine, Winter 2019


Ingredient Checklist


Instructions Checklist
  • Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and garlic; cook, stirring, until translucent. Add sausage; cook, stirring, until cooked through, 4 to 5 minutes. Transfer the mixture to a plate.

  • Increase heat to medium-high and add cauliflower rice to the pan in an even layer. Cook without stirring until it starts to turn golden brown, 2 to 3 minutes. Then stir and add salt, pepper, and water. Cover and cook until tender and golden, 3 to 4 minutes. Stir the sausage mixture back in and heat through, about 2 minutes.

  • Heat 1 teaspoon oil in a medium nonstick skillet over medium heat. Break 4 eggs into the pan and cook until the whites are set but the yolks are still runny, about 3 minutes (or up to 5 minutes for firmer yolks). Transfer to a plate and repeat with the remaining 1 teaspoon oil and the remaining 4 eggs.

  • Divide the hash among 4 plates and top each with 2 fried eggs.


Tip: Look for cauliflower rice in the freezer section of your grocery store. To make your own, place 2 cups cauliflower florets at a time in a food processor and pulse until chopped into rice-size pieces. One 2-pound head of cauliflower makes about 4 cups of cauliflower rice.

Nutrition Facts

317.4 calories; protein 25.9g 52% DV; carbohydrates 7.8g 3% DV; exchange other carbs 0.5; dietary fiber 2.7g 11% DV; sugars 3.5g; fat 18.8g 29% DV; saturated fat 4.9g 25% DV; cholesterol 414.5mg 138% DV; vitamin a iu 583.4IU 12% DV; vitamin c 52.2mg 87% DV; folate 53.2mcg 13% DV; calcium 97.6mg 10% DV; iron 2.9mg 16% DV; magnesium 25.1mg 9% DV; potassium 319.2mg 9% DV; sodium 654.1mg 26% DV.

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