Low Sodium Cauliflower Hash Browns
Crispy, golden, and guilt-free, these Low Sodium Cauliflower Hash Browns are a healthier twist on a breakfast classic. Perfectly seasoned with garlic and onion powder, these hash browns deliver flavor without the high sodium load, making them an ideal choice for heart-healthy diets. The finely grated cauliflower creates a tender yet crispy texture, while a touch of olive oil ensures a satisfying crunch. Quick and easy to make in just 30 minutes, these hash browns pair wonderfully with eggs for breakfast, or they can be served as a delicious, low-carb side dish. Garnished with fresh parsley, they’re as visually appealing as they are tasty, and a sneaky way to add more vegetables to your meal!
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Recipe Information
Ingredients
- 1 head Cauliflower florets
- 1 large Egg
- 0.25 cup All-purpose flour
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.25 teaspoon Black pepper
- 2 tablespoons Olive oil
- 1 tablespoon Parsley, chopped
Instructions
Begin by finely grating the cauliflower florets using a box grater or a food processor until you have about 3 cups of grated cauliflower.
Transfer the grated cauliflower to a clean kitchen towel or cheesecloth. Wrap it up and squeeze tightly to remove as much excess moisture as possible. This step is crucial for getting crispy hash browns.
In a large mixing bowl, combine the drained cauliflower, egg, flour, garlic powder, onion powder, and black pepper. Stir until well incorporated.
Heat olive oil in a large non-stick skillet over medium heat.
Scoop about 1/4 cup of the cauliflower mixture into the skillet for each hash brown, spacing them evenly apart. Flatten each mound slightly with a spatula to form patty shapes.
Cook the hash browns for about 3-4 minutes on each side, or until they are golden brown and crispy.
Once cooked, transfer the hash browns to a paper towel-lined plate to drain any excess oil.
Garnish with chopped parsley before serving for a fresh touch.
Nutrition Facts
Calories |
622 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.8 g | 47% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 4.6 g | ||
| Cholesterol | 220 mg | 73% | |
| Sodium | 294 mg | 13% | |
| Total Carbohydrate | 56.1 g | 20% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 11.7 g | ||
| Protein | 21.7 g | 43% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 180 mg | 14% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1964 mg | 42% | |
*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.
