You’ll find different versions of Keto Cauliflower Hash Browns recipe out there because cauliflower hash browns are among the most nutritious and delicious foods you can eat on the keto diet.
Instead of potatoes, which regular hash browns are made with, this recipe uses processed cauliflower. Yet, they are just as good as the regular ones.
Where did Hash Browns Originate?
I decided to look into the origins of hash browns and the majority of articles suggest that they started to appear on hotel breakfast menus in New York in the 1890s. But then I discovered an article on The Old Foodie that stated a recipe for them appeared in the Minnesota Farmers’ Institute Annual as long ago as 1835.
Are Hash Browns Keto-Friendly?
Traditionally, hash browns consist of finely chopped cooked potatoes fried until browned. They are a popular American breakfast dish often served with eggs, toast, or baked beans.
And as you know, potatoes are among those foods you need to avoid in keto since they are high in carbs. Therefore, hash browns made from potatoes are not keto-friendly. In fact, each serving of hash browns contains a whopping 32 grams of carbs, enough to kick you out of ketosis.
How To Make Keto-Friendly Hash Browns?
Thankfully, there are alternatives to potatoes when making hash browns. The most popular among them is cauliflower. For instance, this Keto Cauliflower Hash Browns recipe uses grated cauliflower.
You can also process it in the food processor to arrive with a similar texture to mashed potatoes. Some recipes use shredded radish, while others use broccoli.
Cauliflower is the best choice for a low carb alternative to potatoes. One cup of cauliflower florets contains only 5.3 grams of net carbs. Therefore, it’s super safe for the keto diet.
Aside from hash browns, you can use cauliflower in making low-carb versions of rice and other starchy foods.
Keto Cauliflower Hash Browns Recipe
If you find yourself craving hash browns now that you’re on the keto diet, here’s a Keto Cauliflower Hash Browns recipe from Ruled.me you can follow. It’s super easy to prepare, using ingredients you may already have in your kitchen.
Health benefits of cauliflower
Cauliflower is a brassica vegetable so is good for your liver. Vegetables in this family, also called cruciferous, stimulate both Phase 1 and 2 detox enzymes. These enzymes help with detoxifying various toxins that get into your body so is good for your health.
It is rich in sulfur which helps to support gut health and and improve your immune system defence against infection. Sulfur supports the production of glutathione which is important for maintaining the gut lining as well as supporting its regeneration. Glutathione is a potent antioxidant that protects cells from inflammatory damage.
While it’s not on EWG’s Dirty Dozen list for 2022 it is not on their Clean Fifteen list either. It is however low in pesticide residue but is still worth buying organic if you can.
Cauliflower is low in fat and carbs, high in fiber, folate, potassium and vitamin C so is a great vegetable to add to your keto diet, raw, steamed, puréed, mashed, grated or roasted.
The stem is just as nutritious so don’t throw it away. You can use it in a vegetable soup or slaw. Simply pulse it ior shred it in a food processor.
Fritters are similar to hash browns so if you want another low carb cauliflower recipe try these tasty Cauliflower Fritters with Tartar Sauce. Also delicious are these Keto Zucchini Fritters with Goat Cheese and Yogurt Sauce and these Indian Keto Broccoli Fritters.
An alternative cauliflower dish to try is this low carb Cauliflower Potato Mash Recipe.
Ingredients
Makes 4 servings
- 16 oz organic cauliflower
- 3 large organic/pastured eggs
- 5 medium-sized onion
- 8 tbsp. grass-fed butter
- 1 tsp Redmond Real Sea Salt
- black pepper to taste
Directions
1. Grate or process the cauliflower and onion into small pieces and place them in a bowl.
2. Add the eggs and seasoning and combine well. Leave to stand for up to 10 minutes.
3. In a frying pan, melt the butter thoroughly, enough to cover the entire bottom.
4. Scoop the cauliflower mixture to the pan to form the hash browns and fry for 4 to 5 min on each side. Avoid flipping them before the sides become crisp or they may break apart. Add more butter to the pan as necessary.
5. Keep the finished hash browns in foil to stay warm. Once done, serve the cauliflower hash browns with the butter from the pan. You can eat them with eggs, bacon, or other low-carb breakfast staples.
This Keto Cauliflower Hash Browns recipe yields four servings of hash browns. Each contains only 3.25 grams of net carbs, so feel free to eat a serving or two.
Here’s a video demo on how to prepare this tasty recipe.
