Cauliflower Hash with Sausage & Eggs


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.

Prep Time:
15 mins
Additional Time:
10 mins
Total Time:
25 mins
4 servings


  • 4 teaspoons olive oil, divided

  • 1 small onion, diced

  • 2 cloves garlic, minced

  • 8 ounces turkey sausage

  • 16 ounces cauliflower rice (4 cups; see Tip)

  • ¼ teaspoon salt

  • teaspoon ground pepper

  • 3 tablespoons water

  • 8 large eggs


  1. 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.

  2. 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.

  3. 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.

  4. 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 (per serving)

317 Calories
19g Fat
8g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/2 cups hash and 2 eggs
Calories 317
% Daily Value *
Total Carbohydrate 8g 3%
Dietary Fiber 3g 10%
Total Sugars 4g
Protein 26g 52%
Total Fat 19g 24%
Saturated Fat 5g 25%
Cholesterol 415mg 138%
Vitamin A 583IU 12%
Vitamin C 52mg 58%
Folate 53mcg 13%
Sodium 654mg 28%
Calcium 98mg 8%
Iron 3mg 16%
Magnesium 25mg 6%
Potassium 319mg 7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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