Cauliflower Hash Brown Egg Cups (Low Carb + Gluten Free)

Cauliflower Hash Brown Egg Cups are low carb, gluten free, and surprisingly satisfying. Finely chopped cauliflower is baked into crisp little hash brown cups, then filled with an egg that cooks up perfectly runny in the center. They feel indulgent, but stay light and point friendly, making them a great option for breakfast or brunch without the heaviness.

I’ll admit, I thought these cauliflower hash brown cups were going to be an all day project, but they came together far more easily than expected. Once you see how simple they are, they stop feeling intimidating and start feeling fun. If you want to turn them into a full brunch plate, pair them with my Maple Pecan Sticky Buns. The warm maple flavor and sweet pecan filling balance the savory egg cups beautifully and make the whole spread feel extra special.

What Makes This Recipe So Good

These Cauliflower Hash Brown Egg Cups work because the cauliflower is properly pre baked before the eggs are added. That extra step removes excess moisture and helps the cauliflower hash browns crisp up and hold their shape, so you get sturdy cups with golden edges instead of soft or soggy ones.

Another reason this recipe stands out is how balanced it feels. The savory cauliflower hash brown cups provide texture and flavor without overpowering the egg, letting the yolk stay rich and runny in the center. It is a simple method that delivers reliable results, whether you are making them fresh or prepping them ahead for easy breakfasts during the week.

What Goes Into Cauliflower Hash Brown Egg Cups

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These Cauliflower Hash Brown Egg Cups use simple, everyday ingredients, but each one plays an important role in getting the texture and structure just right.

• Cauliflower: Finely chopped cauliflower replaces traditional potatoes, creating a low carb, gluten free base. Removing the stalks and squeezing out excess moisture helps the hash browns bake up firm and lightly crisp instead of soft or watery.
• Eggs: One extra large egg binds the cauliflower mixture together, while small eggs are used for baking inside the cups. Using small eggs is key so the whites stay contained and do not overflow while baking.
• Cheese: A combination of cheddar or mozzarella with Parmesan adds flavor and helps the cups hold their shape. The Parmesan contributes a slightly crisp edge, while the melting cheese keeps the interior tender.
• Seasoning: Salt, pepper, and garlic or onion powder season the cauliflower without overpowering it. Keeping the seasoning simple lets the egg remain the star once baked.

Note: Please see recipe card at the bottom for a full list of ingredients with measurements.

How To Make Cauliflower Hash Brown Egg Cups

1. Preheat and Prep the Pan: Preheat the oven to 230℃ | 350℉. Lightly spray a 12 hole muffin tin with cooking oil spray or grease with butter, wiping away any excess with a paper towel. Set aside.

2. Rice the Cauliflower: Pulse the cauliflower florets in a food processor in two batches for 30 to 50 seconds until a fine rice forms. A few larger pieces are fine, but avoid over processing or it will turn into a puree.

3. Cook the Cauliflower: Measure out 3 cups of cauliflower rice and transfer to a microwave safe bowl. Microwave for about 8 minutes until soft, or steam gently until tender. Let cool for at least 5 minutes before handling.

4. Remove Excess Moisture: Wrap the cooked cauliflower in paper towels, a clean tea towel, or cheesecloth and squeeze firmly over the sink. Keep squeezing until very little liquid comes out, as this step is key for crisp cups.

5. Mix the Base: Transfer the drained cauliflower to a dry bowl and add the whisked egg, cheeses, salt, and garlic powder. Mix well until evenly combined.

6. Form the Cups: Divide the mixture evenly between the muffin holes and press firmly with your fingertips to form compact nests with a clear well in the center.

7. Bake: Bake for 15 to 20 minutes until cups are golden and crisp. Remove from the oven, crack a small egg into each cup, season, then return to the oven for 10 to 15 minutes until eggs are cooked.

8. Cool and Serve: Let the cups cool for 5 minutes before removing. Run a knife gently around the edges, lift carefully with a fork, and garnish with parsley or chili flakes if desired.

These Cauliflower Hash Brown Egg Cups pair best with something that balances their savory, eggy richness. For a sweet contrast, Maple Pecan Sticky Buns are a standout option. The warm maple glaze and nutty pecans complement the runny yolks beautifully and turn the cups into a brunch-worthy centerpiece rather than just a side.

If you want something lighter or more casual, Peanut Butter Chocolate Chip Banana Bread adds just enough sweetness without overpowering the plate, while Caprese Crostini With Grilled Avocado brings a fresh, creamy bite that keeps the meal feeling balanced. Together, these pairings round out the cauliflower hash brown cups into a complete and satisfying brunch spread.

Tips For Cauliflower Hash Brown Egg Cups

• Squeeze the cauliflower aggressively: The drier the cauliflower, the better your cups will hold together. If you think you’ve squeezed enough, give it one more go. This is the difference between crisp cups and ones that fall apart.
• Use small eggs, not large: Large eggs will overflow and make a mess in the oven. Small eggs fit neatly into the cauliflower hash brown cups and cook more evenly.
• Press the mixture firmly: Really compact the cauliflower into the muffin tin, especially around the sides. Loose packing leads to crumbly cups once baked.
• Watch the eggs closely: Ovens vary, so start checking the eggs a couple of minutes early. Pull them out when the whites are just set if you want a soft, runny yolk.

Recipe FAQ’s

WATCH US MAKE Cauliflower Hash Brown Egg Cups RIGHT HERE!