Low Carb Cauliflower Hash

Cauliflower is one of the most versatile ingredient in a low carb diet. It can be used to replace meat like a cauliflower steak, shredded and used in place of high carb rice and it can also be eaten raw, baked, grilled, boiled, broiled…pfew! The possibilities are endless and I think you get the picture!

This dish would make a hearty breakfast for 6 but I wouldn’t pigeon hole it as a breakfast item. It is just as delicious as a side dish at a potluck or a delicious dinner for 4. Heck, you could even shred chicken and amp up the protein even more! How about try a different cheese like mozarella, substitute the bacon for pepperoni and add some garlicky tomato sauce…..voila, Pizza Hash!

Cauliflower is not only versatile but it is also packed with health benefits, its low carb and scores below 15 on the Glycemic Index.

5 Health Benefits of Cauliflower

  1. Cauliflower contains vitamin C, which helps with collagen production, and vitamin K, which may help prevent bone loss.
  2. Eating cauliflower can help boost HDL cholesterol (the good kind) levels and lower blood pressure.
  3. Cauliflower and other cruciferous vegetables (such as Broccoli, Brussel Sprouts and Bok Choy just to name a few) contain Indole-3-carbinol, a phytonutrient that has been shown to aid the liver in its detox functions.
  4. Choline, a nutrient found in cauliflower and other vegetables, helps with gastrointestinal health.
  5. Some studies have shown that Indole-3-carbinol and sulforaphane in cauliflower and other cruciferous vegetables have anti-inflammatory properties.

There are only 12g net carbs per serving (4 people) and a whopping 26g of pure protein. A healthy meal that even the most picky eater will devour. Just say bacon and they will all come running to the table!

 

 

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Low Carb Cauliflower Hash
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Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
Prep Time 10 minutes
Cook Time 40 minutes
Servings
servings
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. In a large cast iron skillet fry bacon over medium heat until crispy. Transfer bacon to a paper towel-lined plate.
  2. Using the bacon fat in the skillet, add onion, bell pepper, and cauliflower. Cook stirring occasionally, until the vegetables begin to soften and turn golden. Season with salt, pepper, and paprika.
  3. Add 2 tablespoons of water and cover. Cook until the cauliflower is tender and the water has evaporated, about 5 minutes.
  4. Stir in the garlic and onion powder and cook until the garlic is fragrant, about 30 seconds. Using a wooden spoon, make four holes in the hash and crack an egg into each hole and season with salt and pepper. Sprinkle cheese and cooked bacon bits over the entire skillet. Replace lid and cook until eggs are cooked to your liking, about 5 minutes for a just runny egg. Serve warm and top with hot sauce if desired.
Recipe Notes

Nutrition Facts
Low Carb Cauliflower Hash
Amount Per Serving
Calories 392 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 14g 70%
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 276mg 92%
Sodium 679mg 28%
Potassium 816mg 23%
Total Carbohydrates 18g 6%
Dietary Fiber 6g 24%
Sugars 7g
Protein 26g 52%
Vitamin A 53%
Vitamin C 262%
Calcium 51%
Iron 14%
* Percent Daily Values are based on a 2000 calorie diet.

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By |2019-01-25T18:47:32+00:00January 25th, 2019|Breakfast, Dinner, Low Carb, Lunch, Recipes, Specialty|

About the Author:

Hello and thanks for popping by! My name is Kim and I love to cook low carbs recipes, desserts, salads and soups. I am always on the hunt for new recipes to make over. My husband Paul was diagnosed with slow onset Type 1 diabetes (LADA) over 5 years ago so we were forced to change the way we did things when it came to cooking. We have always been a healthy and active family. I play soccer, we both run 3-4 times per week and walk 5km most week days after dinner. Our kids play soccer and rugby and are no strangers to a healthy lifestyle. Spending time in the kitchen is always time well spent in my humble opinion and I love to share my cooking successes with you here. There may be hiccups along the way but we keep going and I hope our passion for food translates to your kitchen. Feel free to explore and remember to check us out on Face Book, Twitter, Instagram and Flickr.

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