Heart-Healthy Cauliflower Hash Browns
Savor the guilt-free indulgence of **Heart-Healthy Cauliflower Hash Browns**, a delightful twist on a classic comfort food that’s as nutritious as it is delicious. Perfect for breakfast or a snack, these baked hash browns feature cauliflower as the star, blended with whole wheat breadcrumbs, eggs, and a medley of spices like garlic powder and onion powder for a flavor-packed bite. The recipe skips the fryer and uses olive oil to achieve a golden, crispy texture, making it a smart choice for health-conscious food lovers. Quick to prepare and ready in just under an hour, these hash browns are gluten-friendly and packed with fiber, ideal for those seeking a low-carb alternative to traditional potato versions. Serve them hot and pair with avocado slices, a dollop of yogurt, or fresh greens to elevate your wholesome meal.
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Recipe Information
Ingredients
- 500 grams Cauliflower florets
- 2 large Eggs
- 60 grams Whole wheat bread crumbs
- 30 grams Green onions, finely chopped
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Olive oil
Instructions
Preheat the oven to 200°C (390°F) and line a baking sheet with parchment paper.
Cut the cauliflower into small florets and place them in a food processor.
Pulse the cauliflower in the food processor until you achieve a rice-like consistency, being careful not to overprocess.
Transfer the cauliflower rice to a microwave-safe bowl and microwave on high for 5 minutes. This helps to soften the cauliflower.
Let the cauliflower cool slightly, then place it in a clean kitchen towel and squeeze out as much moisture as possible. This step is crucial for the hash browns to hold together.
In a large mixing bowl, combine the squeezed cauliflower, eggs, whole wheat bread crumbs, green onions, garlic powder, onion powder, black pepper, and salt. Mix everything thoroughly until well combined.
Take two tablespoons of the mixture and form it into a patty, about ½ inch thick. Repeat with the remaining mixture, placing the patties on the prepared baking sheet.
Brush or spray a light coating of olive oil on each patty to help them crisp up in the oven.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the hash browns are golden brown and crispy.
Serve hot and enjoy your heart-healthy cauliflower hash browns with your favorite healthy toppings or sides.
Nutrition Facts
Calories |
766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.4 g | 53% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1910 mg | 83% | |
| Total Carbohydrate | 75.6 g | 27% | |
| Dietary Fiber | 16.0 g | 57% | |
| Total Sugars | 14.9 g | ||
| Protein | 32.0 g | 64% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 250 mg | 19% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1886 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
