Name: Quick Cauliflower Hash Browns
Total time: 30 min
Ingredients: 3 cups frozen shredded hash browns; 1 (10 ounce) package frozen riced cauliflower; 1 cup frozen chopped seasoning blend (onions, bell peppers, celery) or stir-fry blend (onions, bell pepper); 0.25 teaspoon salt; 0.25 teaspoon ground pepper; 3 tablespoons canola or vegetable oil, divided; 4 large eggs

Quick Cauliflower Hash Browns

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A trio of frozen products that are easy to keep on hand make this breakfast dish a snap. Try it for dinner, too! No need to thaw the veggies first; cook them from frozen. Serve with a dash of hot sauce, if desired.

Joyce Hendley, M.S.

Published on January 25, 2021

Quick Cauliflower Hash Browns — Photo: Brie Passano

Active Time:

30 mins

Total Time:

30 mins

Servings:

Nutrition Profile:

Diabetes Appropriate Low Carbohydrate

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Ingredients

3 cups frozen shredded hash browns
1 (10 ounce) package frozen riced cauliflower
1 cup frozen chopped seasoning blend (onions, bell peppers, celery) or stir-fry blend (onions, bell pepper)
¼ teaspoon salt
¼ teaspoon ground pepper
3 tablespoons canola or vegetable oil, divided
4 large eggs

Directions

Combine hash browns, cauliflower, seasoning (or stir-fry) blend, salt, and pepper in a large bowl. Add 2 Tbsp. oil and toss to coat.
Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add the potato mixture; cook, stirring with a spatula, until the vegetables begin to soften and hold together a little, about 2 minutes. Continue cooking, undisturbed, until beginning to brown on the bottom, about 5 minutes. Gently lift portions with the spatula and flip, so that browned sides are on top. Break up a little with the spatula and continue cooking, undisturbed, until the underside is lightly browned, another 4 to 5 minutes. Continue cooking, breaking up and flipping, until most of the mixture is browned and crisped, 8 to 10 minutes more. Divide the mixture among 4 plates and keep warm.
Add the remaining 2 tsp. oil to the skillet and return to medium heat. Crack the eggs into the pan and fry to desired doneness. Top each hash brown portion with a fried egg and serve at once.

Nutrition Facts (per serving)

237	Calories
15g	Fat
14g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size ⅔ cup hash + 1 egg
Calories 237
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 2g	7%
Total Sugars 3g
Protein 9g	18%
Total Fat 15g	19%
Saturated Fat 2g	10%
Cholesterol 186mg	62%
Sodium 255mg	11%

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.