Cauliflower Hash Brown Egg Cups Recipe

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Margie Fisher Modified: March 22, 2022
Cauliflower Hash Brown Egg Cups Recipe

How To Make Cauliflower Hash Brown Egg Cups

Start your day with a healthy breakfast with these egg cups recipe made with cauliflower, hash brown, and eggs baked together until golden brown.

Preparation: 15 minutes
Cooking: 20 minutes
Total: 35 minutes

Serves:

Ingredients

  • 1cauliflower head,stalk and leaves removed, cut into florets
  • 1large egg,whisked
  • ½cupcheddar cheese,or Mozzarella
  • ¼cupGrated Parmesan Cheese
  • 1tspsalt,to taste
  • pepper
  • ½tspgarlic powder,or onion powder
  • 12eggs,medium sized

Instructions

  1. Preheat oven to 350 degrees F. Lightly spray a 12-hole muffin tin with cooking oil spray or grease with butter, wipe over excess with a paper towel, and set aside.

  2. Pulse the cauliflower in two batches for about 30 to 50 seconds until a fine ‘rice’ is formed.

  3. Measure out 3 cups of the cauliflower rice into a microwave-safe bowl and heat for about 8 minutes or until soft. Alternatively, lightly steam over a pot of boiling water or in a vegetable steamer until soft.

  4. Remove and allow to cool for a good 5 minutes before handling.

  5. Using paper towels, an old tea towel, or a cheesecloth, squeeze out as much liquid as you can until hardly any liquid can be squeezed out.

  6. Transfer back into your bowl and add the whisked egg, cheeses, salt, and garlic powder. Divide the mixture into each muffin hole and firmly press them with your fingertips to create a ‘nest’ or cup.

  7. Bake for about 15 to 20 minutes or until the cheese has melted, the cups are golden, and the edges are browned.

  8. Remove from the oven; break the eggs into each cup; season with salt and pepper; return to the oven and bake for a further 10 to 15 minutes or until the whites are set and the yolks are cooked to your liking.

  9. Allow them to cool for 5 minutes before handling them or they may fall apart. Lightly slide a knife around the sides of each cup.

  10. Using a fork, gently lift one side first to make sure they’re not sticking to the bottom, and lift out of the pan.

  11. Garnish with red chili flakes and parsley or leave it as is.

Nutrition

  • Calories: 114.32kcal
  • Fat: 7.28g
  • Saturated Fat: 3.11g
  • Trans Fat: 0.08g
  • Monounsaturated Fat: 2.44g
  • Polyunsaturated Fat: 1.01g
  • Carbohydrates: 3.03g
  • Fiber: 0.98g
  • Sugar: 1.08g
  • Protein: 9.27g
  • Cholesterol: 183.18mg
  • Sodium: 234.90mg
  • Calcium: 111.57mg
  • Potassium: 211.71mg
  • Iron: 1.09mg
  • Vitamin A: 96.43µg
  • Vitamin C: 21.60mg
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