KETO 2.0 PLUS CAULIFLOWER HASH BROWNS
Here is a recipe for you, so you can enjoy Keto 2.0 Plus Cauliflower Hash Browns and have your crispy delicious, but good for you hash browns without any guilt. Keto 2.0 Plus Cauliflower Hash Browns taste so good because we replaced the starchy, mild-flavored potato with a vegetable that easily absorbs the richer flavors of cheese, spices, and fats. This creates a savory, satisfying dish that is surprisingly similar to the original comfort food, while its low-carb and high-fiber profile makes it very healthy.
One cup of chopped cauliflower has just 27 calories and 5 grams of carbs, compared to 164 calories and 37 grams of carbs for a cup of raw potato.
Why they taste so good:
Absorbs flavor:
Unlike bland potatoes, cauliflower has a mild, neutral flavor that readily soaks up whatever seasonings you use. Recipes often add garlic powder, onion powder, paprika, and salt and pepper to the cauliflower, which infuses every bite with savory goodness.
Cheese creates richness:
The addition of shredded cheddar or parmesan cheese adds a salty, umami-rich flavor that is incredibly satisfying and comforting. When cooked, the cheese melts and helps create the crispy, golden-brown edges people crave in a good hash brown.
Achieves a crispy texture:
The key to making delicious cauliflower hash browns is to squeeze out as much moisture as possible from the riced cauliflower before cooking. The drying process, combined with pan-frying or baking with oil, helps develop a crispy, browned exterior that mimics the texture of potato hash browns, while the inside remains tender.
Mimics a classic comfort food:
For those following a keto or low-carb diet, these hash browns provide a guilt-free way to enjoy a classic breakfast food. They deliver the familiar flavors and satisfying texture of potato hash browns, which can satisfy cravings without the high-carb content.
Why they are so good for you:
Gluten-free:
As a vegetable-based dish, cauliflower hash browns are naturally gluten-free, making them a great option for people with celiac disease or gluten sensitivities.
Low in calories and carbs:
A serving of riced cauliflower has significantly fewer calories and carbohydrates than potatoes, which makes it ideal for keto or low-carb diets. One cup of chopped cauliflower has just 27 calories and 5 grams of carbs, compared to 164 calories and 37 grams of carbs for a cup of raw potato.
Packed with fiber:
Cauliflower is a high-fiber vegetable that supports healthy digestion and can help you feel full and satisfied for longer. This can aid in weight loss by reducing overall calorie intake.
Rich in vitamins and minerals:
Cauliflower is an excellent source of vitamins C and K, which are important for immune function, bone health, and wound healing. It also contains good amounts of folate, potassium, and choline.
Contains antioxidants:
Like other cruciferous vegetables, cauliflower is rich in antioxidants and anti-inflammatory compounds, which help protect your body from cell damage and reduce the risk of chronic diseases.
In Summary:
I have loved good, crispy, ALMOST to the point of being burned, hash browns since I was a kid, but once I realized how fattening they were and then when I started keto, how they turned to sugar, I felt guilty every time I even wanted any. Just wanting them made me feel guilty, eating them was practically a tragedy. With my research and some hard work and research, creating low carb hash browns, I can now enjoy hash browns with no guilt and they are delicious.
KETO 2.0 PLUS CAULIFLOWER HASH BROWNS
Equipment
- Tea Towel or Microfibre Cloth
Ingredients
- 1 small cauliflower 450g/1 pound
- 2 tablespoon scallions / spring onion chopped
- 2 eggs
- ½ cup mature cheddar grated 50g
- 3 tbsp coconut flour
- ½ teaspoon garlic powder
- ¼ teaspoon turmeric
- ¼ teaspoon baking powder
- pinch of salt
Instructions
- Preheat the oven to 200 Celsius / 400 Fahrenheit.
- If you have a food processor, break the cauliflower into florets and process until it resembles rice. You might need 2-3 rounds for this.
- Alternatively, use a box grater.
- Microwave the cauliflower for 2 minutes. Spread onto a clean tea towel, let it cool down a bit.
- Then pull the tea towel together and form a cauliflower ball (see image in text).
- Squeeze as much moisture as possible out of the cauliflower. You should end up with AT LEAST ½ cup of liquid.
- Place the riced cauliflower back into the bowl, add the rest of the ingredients and mix.
- Form dough balls with your hands and place on a flat or an upturned regular baking tray which you have lined with parchment paper.
- This way, no moisture gets trapped on the sides and the cauliflower fritters get crispier.
- Bake for 18-20 minutes or until the top is golden and the underside and the edges are lightly browned.
Notes
STORAGE
You can store low carb cauliflower hash browns in an airtight container in the fridge for 3 days. Alternatively, freeze them for up to 3 months. I place them between sheets of parchment paper so they do not stick together.- Cauliflower – Must be as FRESH as possible. Make sure it’s firm, white and try to buy cauliflower heads with their leaves on. I prefer using a cauliflower head over store-bought riced cauliflower. The latter tends to be coarser than when I grate cauliflower at home.
- Scallions – Also called spring onions. If you use regular onions, fry them first until soft.
- Eggs and cheese – To bind the dough and add flavor.
- Coconut flour – A naturally low carb, gluten-free flour.
- Baking powder – To make the hash browns light and fluffy.
- Spices – Garlic powder, turmeric and salt. The reason for the vibrant yellow colour of the hash browns is turmeric. It is not only delicious, but also an absolute superfood. It is closely related to ginger and is thought to have anti-inflammatory and antioxidant properties.
Here are the basic steps.
Scroll down to the recipe card for the detailed method, oven timings and nutrition info.VARIATIONS
Below are ideas how you can tweak the recipe: Spices: Feel like experimenting with more spices? Cumin would work well in this recipe, as would freshly grated ginger. Lovers of heat could add some cayenne pepper. Change the cheese: Option to substitute the cheddar with parmesan or pecorino cheese. If you chose the latter, go easy on the salt – pecorino is rather salty on its own. Dairy-free: For a dairy-free cauliflower hash brown recipe, use nutritional yeast in place of the cheese. I would also add 1-2 tablespoons of ground flaxseed to hold the fritters together. No coconut flour: Use ½- â…” cup or 50-65 grams of almond flour instead.Option to fry cauliflower hash browns in a non-stick pan over medium heat. Use either oil or butter. This takes 4-5 minutes per side. Serve with a simple homemade mayonnaise or another dipping sauce of your choice.
Store leftovers in the fridge for up to 3 days or freeze for up to 3 months.
NUTRITION
Calories: 45kcal
Total Carbohydrates: 3.4g
Protein: 3.1g
Fat: 2.4g
Fiber: 1.7g
Sugar: 0.8g
