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Cauliflower Hash Brown Egg Cups

Cauliflower Hash Brown Egg Cups
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Cauliflower Hash Brown Egg Cups are a healthy, low-carb breakfast or snack option that combines the crispy texture of hash browns with tender riced cauliflower and baked eggs. Easy to prepare, these savory cups are packed with flavor and perfect for meal prepping, grab-and-go meals, or a nutritious bite any time of day.

Ingredients

Scale

Main Ingredients

  • 1 medium head fresh cauliflower, riced (about 4 cups)
  • 6 large eggs
  • 1 cup shredded cheddar or mozzarella cheese
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • Salt and pepper, to taste
  • Olive oil or cooking spray (for greasing muffin tin)

Instructions

  1. Prepare the Cauliflower: Rice the fresh cauliflower using a food processor or grater until it resembles small, rice-like pieces. Blanch or microwave the riced cauliflower briefly to soften slightly, then squeeze out any excess moisture thoroughly using a clean kitchen towel or cheesecloth to prevent sogginess.
  2. Mix the Base: In a large bowl, combine the riced cauliflower, shredded cheese, eggs, onion powder, garlic powder, salt, and pepper. Stir until the mixture is evenly combined and well-seasoned.
  3. Prepare Your Muffin Tin: Lightly grease a muffin tin with olive oil or cooking spray to ensure the egg cups come out easily and have a crispy, non-stick outer crust.
  4. Fill the Cups: Divide the cauliflower mixture evenly into each muffin cup, pressing down gently to form a base and walls to hold the egg filling.
  5. Add Eggs and Bake: Crack one egg into each cup over the cauliflower base, taking care not to break the yolk. Bake in a preheated oven at 375°F (190°C) for 18-20 minutes, or until the eggs are set and edges turn golden and crisp.
  6. Cool and Serve: Let the cups cool slightly in the pan before removing them to help firm up and prevent breaking. Serve warm or store for later enjoyment.

Notes

  • Drain the riced cauliflower very well to keep the hash browns crispy, not soggy.
  • Use room temperature eggs for better mixing and even baking.
  • Don’t overfill muffin cups; leave some space for eggs to rise to avoid spillovers.
  • Use a non-stick muffin tin for easy release and cleanup.
  • Try different cheese varieties for altered flavor intensity—from sharp to mild.

Nutrition

Keywords: cauliflower, hash browns, egg cups, low carb, healthy breakfast, snack, meal prep, gluten free

Find it online: https://marybaking.com/cauliflower-hash-brown-egg-cups/