Keto Breakfast: Cauliflower Hash Brown Egg Cups Perfect 


Keto Breakfast: Cauliflower Hash Brown Egg Cups Perfect

Meta: So you’d like to chastise yourself by religiously sticking to a high-fat low-carb keto diet? Let no one give you a scare – keto diet simply has the best recipes out there. This simple easy to cook hash brown recipe will show why the keto diet is the best.

Hello, fellow ‘Ketogenist’! Seems you’ve found yourself in the very same predicament most of us had to go through. I mean, we can’t all be chefs, right? That doesn’t mean you should fail to treat yourself to the best meals ever – being on a diet notwithstanding. The problem is, humans are always afraid of change. We thus end up complicating things more than it needs to. This is the same case for keto diet beginners – they are consumed by all the processes and give up without giving it a worthwhile shot.

Well, this article is meant to dispel your fear and show you just how it’s super fun and shockingly easy to kick off your day the hash brown way. This hash brown recipe is not only easy and effective to make, but you’ll be tempted to try it every single day. Don’t get carried away and overdo it though – after all, expensive things have a limited supply. All our diets are low-carb high-fat diets with a considerable amount of protein. You need all the protein you can kick off your day, and this hash brown recipe is going to give you just that. It will also act to supplement your best exogenous ketones. I hope you enjoy making your hash browns.

Getting Started On Your Hash Brown Recipe

The recipe below is not only going to lay out how to make hash browns that will have your neighbors knocking on your door but is also going to state the nutrition value you’ll be getting from your meal. We have compiled the best ingredients and the easiest process to follow. Once you’ve become a hash brown pro, you can occasionally add in some other ingredient of your choice. Kindly share in the comment box below any other ingredient you might have added to spice up your hash brown recipe.

How to Make Hash Brown


  • One large head of cauliflower – make sure you have removed the leaves and the stalks. Grate or cut the cauliflower.
  • One additional egg (get a gigantic one if you can or two medium-sized for the 6th process) – whisked.
  • ½ cup of mozzarella or cheddar cheese. Include parmesan cheese too (¼ grated cup.)
  • 1 tsp salt
  • 1 tsp onion powder. Alternatively, you could use ½ tsp powdered garlic
  • Include pepper though this is optional
  • 12 small eggs (assuming you’ll be using a 12-hole muffin tin).

Once you’ve gotten the hang of making hash brown breakfast cups, you can vary the serving to your liking. For now, this serving will be sufficient for 3 people.



  1. Thoroughly clean your hands with soap since you’ll be getting pretty handy with your hash browns.
  2. Let the oven preheat to around 446F/230°C. Meanwhile, grease your muffin tin with butter or spray/apply cooking oil lightly. Don’t overdo it to avoid wastage and wipe the excessive oil extension with a paper towel.
  3. Now get the cauliflower and pulse in a bowl till a cauliflower rice-like mixture forms. Applying too much pressure for a long time will result in a raw puree forming which isn’t what we intend to achieve for our cauliflower hash brown egg cups. This process should be done in about a minute.
  4. The cauliflower formed should be around 500 grams or 17.6 oz. Take this measure (of about 3 cups) and lightly steam in a vegetable steamer or over boiling water till it softens. As an alternative, place in a safe bowl then in the microwave for around 9 minutes. Once softened, remove and let it cool for a decent 7 minutes before proceeding to the next phase.
  5. Make use of cheesecloth, old tea towels or paper towels to strain the cauliflower rice off as much water as you can. Wrap it and dry it out on top of a sink to avoid messing up the place.
  6. Taking the mixture back into the dried bowl, add the garlic/onion powder, cheeses, salt, and whisked egg. Equally subdivide this mixture into your muffin tray while pressing firmly with your fingers to form ‘nests’ or ‘cups’.
  7. Transfer into the oven and bake for 20 minutes till all the cheese/mozzarella has melted. Your kitchen should now have a deep baked cheesy smell that should start calling unwanted visitors to your kitchen. Remove from the oven and enjoy the golden brown sight as you pour the 12 small eggs in each cup. Season with a little more pepper and salt (to your liking) and return to oven for 15 minutes more. The yolk should be cooked to your liking and the whites should be spread on the cauliflower hash brown egg cups.
  8. After around 7-10 minutes of cooling down, remove carefully from tray to prevent them from breaking up. Strategically use a knife or a fork for this.
  9. Use parsley or red chili flakes to garnish (up to you) or simply enjoy the hash brown egg cups tasty as they are.
  10. Enjoy the first hash brown then take a picture and make us envious in the comment section below. No need for excessive training with this easy hash brown guide.


Hash Brown Calories Intake

Calories in kilojoules 99kcal
Fats 7g
Saturated fats 3g
Protein 8g
Carbs 1g
Cholesterol 185mg
Ka (Potassium) 99mg
Na (Sodium) 230mg
Vit A 325IU
Vit C 4.5mg
Ca (Calcium) 88mg
Fe (Iron) 0.99mg


There you have it, the best hash brown breakfast cups are easy to make within one hour. Almost similar in nutrient content to the common keto hash brown casserole, this option just won’t let you down.


Author’s Bio:

Kelly Strode is a lover of tea, coffee, lots and lots of chocolates and exercise. She produces lifestyle content including a DIY-girl section and helps women and anyone who wants to live healthy achieve it. Her blog showing the best exogenous ketones proves how easy and advantageous it is to embrace certain diets.


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