This post may contain affiliate links. Please read our disclosure policy.
Cauliflower Hash Brown Egg Cups are low carb and gluten free! Point friendly hash browns made into cups with a perfectly runny egg.
Cauliflower Hash Brown Egg Cups was something I thought would take up a whole entire day…and it didn’t. Something that I thought would stress me out…and didn’t at all. Come to think of it, this might be something that scares the pants off of you as much as it did to me!
Cauliflower Hash Brown Egg Cups
Here I was thinking crispy, deep fried hash browns would be a thing of the past…you know, with the going healthy kick I’m on. But I was wrong. Or to put it bluntly, I proved myself wrong with a huge kick up the hash brown butt. I’m going to break it down into steps with photos to help convince you guys that you have to try these. Are they complicated? No. Do they take some work? Yeeahhh…KIND OF. Are they worth it? YES.
Just look at that runny egg!
How To Make Cauliflower Hash Brown Egg Cups
- Process a whole head of cauliflower (stalk and leaves removed) in two batches until it resembles a ‘rice.’ A couple pulses for about 30 seconds, you should end up with just over 3 cups of cauliflower rice.
- Pour the ‘rice’ into a microwave safe bowl and heat through for a good 8-10 minutes. Alternatively lightly steam until it becomes soft and, well, smushy. (You may have around 1/2 cup left over, which you can save for later.)
- Squeeze as much liquid as you can out of your cauliflower, or the cups will be soft and may fall apart after baking. You can use paper towels (be prepared to use a few doubled up), a cheesecloth or a tea towel just make sure you squeeze out as much liquid as you can.
Why am I saying this? Well, let’s just say after 2 times trialling and flopping at my cups, I want you to be successful from the very beginning. It reads harder than it is. I promise.
Once the cauliflower is dry, add your egg, cheeses and seasonings and mix to form a ‘dough.’
Spoon them into your lightly greased muffin trays (or ramekins), and press them down to form cups. Easy, yes? Right.
Bake them in your oven until they’re all golden and the aroma in your kitchen has changed from cauliflower to golden melted cheesy smells. Remove from the oven; break your eggs into each cup (make sure they’re small-medium sized eggs or you will have egg whites spilling out everywhere and all over the place. How do I know that? Um…doesn’t matter), and return to your oven for about 15 minutes or until the whites are set and the yolks are to your liking.
Depending on how you like your eggs…this egg porn right here was the highlight of my month. Good morning egg porn. We heart you. For more low carb recipes, try this Creamy Garlic Shrimp Cauliflower Rice Risotto!
WATCH US MAKE Cauliflower Hash Brown Egg Cups RIGHT HERE!
MORE RECIPES:
Oven Fried Tempura Batter Shrimp Lettuce Wraps with Teriyaki Sauce
Garlic Prawn (Shrimp) Salad Wanton Cups
Sweet Potato Hash Brown Breakfast Casserole
Egg Muffins: 3 Easy Meal Prep Ideas For Breakfast
You might also like
Get a free eBook!
Subscribe to Cafe Delites FOR FREE and receive recipes straight into your inbox!
Cauliflower Hash Brown Egg Cups
Ingredients
- 1 head cauliflower stalk and leaves removed, cut into florets
- 1 extra large egg whisked
- 1/2 cup cheddar cheese or Mozzarella
- 1/4 cup grated Parmesan cheese
- 1/2-1 teaspoon salt to your tastes
- 1 pinch pepper optional, to taste
- 1/2 teaspoon garlic powder or 1 teaspoon onion powder
- 12 small eggs – not large or the whites will spill over the cups
Instructions
- Preheat oven to 230℃ | 350℉ Lightly spray a 12-hole muffin tin with cooking oil spray (or grease with butter), wipe over excess with a paper towel and set aside.
- Pulse the cauliflower in two batches for about 30-50 seconds until a fine ‘rice’ is formed. It’s ok if there are a few bigger pieces in there. (Be careful not to over process or the cauliflower will form a raw puree.)
- Measure out 3 cups (480g or 17oz in weight) of the cauliflower rice into a microwave safe bowl and heat for about 8 minutes or until soft. Alternatively, lightly steam over a pot of boiling water or in a vegetable steamer until soft. Remove and allow to cool for a good 5 minutes before handling.
- Using paper towels, an old tea towel or a cheesecloth, squeeze out as much liquid as you can until hardly any liquid can be squeezed out. (It’s easier to wrap the cauliflower in the towel (or cloth) and squeeze it into a ball over the sink. Less mess)
- Transfer back into your bowl (make sure there’s no liquid in it), and add the whisked egg, cheeses, salt and garlic powder. Divide the mixture into each muffin hole and firmly press them with your fingertips to create a ‘nest’ or cup.
- Bake for about 15-20 minutes or until the cheese has melted, the cups are golden and the edges are browned. Remove from the oven; break the eggs into each cup; season with salt and pepper; return to the oven and bake for a further 10-15 minutes, or until the whites are set and the yolks are cooked to your liking.
- Allow them to cool for 5 minutes before handling them, or they may fall apart. Lightly slide a knife around the sides of each cup. Using a fork, gently lift one side first to make sure they’re not sticking to the bottom, and lift out of the pan.
- Garnish with red chilli flakes and parsley (optional) or leave as is.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Great recipe! I added fresh chives and garlic salt to the mix. Yummy!
I loved the breakfast egg muffins recipe you also have. I was wondering if I could combine that recipe with the cauliflower crust In this recipe? Like mini cauliflower crust quiches. How would I do it?
I wonder if these can be made in casserole form instead?
Tried these out tonight for dinner.. love reading options to pre-make for early morning.. one thing the cauliflower is super hot to ring out the water. Do you just let it cool off before trying to get all the water out? I was expecting a crispy crust which was true on the out side, but the cauliflower that was in the bottom was light and fluffy like bread.. absolutely delicious and my son and husband loved them too.. I also used one head of cauliflower and it made 8, so next time I’m going to try using two heads of cauliflower, left overs and the storing ideas in the freezer are brilliant.. thank you for the fun new recipe!!
so If I make the cups the night before…..do I refrigerate or just leave in air tight container? and the next day put them back in the muffin tins?
Can you make this vegan without the egg and use mushroom and tempeh instead?
Can this recipe be safely halved?
Awesome, looking forward to making these. Just a li’l tip… Trader Joe’s now sells “cauliflower rice.” SO easy!
Could you make these ahead of time and store them? If so what would be a good way to re-heat?
Hi Melissa. You could make the cups ahead of time, store and freeze, and when ready to serve, thaw them out completely, add the egg and bake again to cook the egg while reheating the hash brown. 😉
Do you know if you can do the cups the day before and then store in an air tight container or zip bag for the next morning? We get up at 330am and workout before my hubby leaves at 430am for work, lol.
Yes definitely! Baking them first is what we do too! I hope you enjoy them!