Kirbie's Cravings

Cauliflower Hash Egg Cups

two Cauliflower Hash Egg Cups

These cauliflower hash egg cups are a low carb and healthier alternative to regular hash egg cups. They make delicious breakfast bites that you can even take on-the-go.
close-up photo of Cauliflower Hash Egg Cups with a runny yolk
Has anyone tried the new Amazon Fresh service for groceries? I recently decided to activate my free trial and so far I haven’t bought anything. I thought it might be a solution from those emergency grocery runs I often have to do, like when I needed an extra dozen eggs for this recipe, but each order requires a minimum of $35.

And, at least for Southern California, the offerings are a bit slim. Many things I wanted weren’t available. After browsing for a while, I finally got to the minimum purchase amount, only to be told that the earliest delivery was three days away, despite the program advertising same day delivery. So right now I’m very much regretting activating my free trial as it looks like it’s going to go to waste. I ended up not finishing my order and just going out to get my eggs so I could make this dish.

process photo collage showing how to make the cauliflower cups
close-up of Cauliflower Hash Egg Cups on a plate
I’m still on my cauliflower kick. I previously made cauliflower tots which I adored. These are a similar concept, except the tots are baked into muffin cups, with an egg cooked on top. The cauliflower hash doesn’t get as crisp because of the egg, but it’s still tasty.

You can cook the eggs to your own desired doneness preference. I prefer mine slightly runny though you can also cook the yolk all the way through as well.

Cauliflower Hash Egg Cups photo collage

If you adore cauliflower like me, check out these my other cauliflower posts: cauliflower tots, bang bang cauliflower, parmesan cauliflower bitesbuffalo cauliflower bites, cauliflower bread sticks, cauliflower pizza crust, cauliflower fried rice, creamy mashed cauliflower.


Cauliflower Hash Egg Cups

Servings: 12 egg cups
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: Breakfast
Cuisine: American
These cauliflower hash egg cups are a low carb and healthier alternative to regular hash egg cups. They make delicious breakfast bites that you can even take on-the-go.


  • cups finely chopped cooked cauliflower
  • 2/3 cup Italian seasoned panko bread crumbs (see note)
  • 1 cup shredded white cheddar cheese
  • 13 large eggs


  • To prepare the cauliflower, first steam florets until soft. Then either finely chop with a knife, or pulse a few times in a food processor until it resembles large course crumbs.
  • Add the chopped cauliflower, breadcrumbs, cheese and 1 egg into a large mixing bowl. Mix with a large spoon until everything is combined.
  • Preheat oven to 400°F. Grease the muffin tins of a muffin pan. Add about 1/4 cup of cauliflower mixture to each muffin tin. Use hands to compact the mixture and push it evenly down into the tin so that it fills about half of the tin. Bake for about 20 minutes until hash is a golden brown and the top and edges appear crispy.
  • Remove hash from oven. Break an egg onto each cup, removing about 1/2 of the egg white (so only half the egg white and the egg yolk goes onto each hash cup.) You can use remaining leftover egg whites for another recipe/meal. Place back in oven and bake for another 6-10 minutes until eggs reach desired doneness. You can hover over the oven during this time and turn on your oven light to check on the eggs.
  • Let egg cups cool a few minutes before removing. Use a small spatula to loosen the sides and remove each cup. Eat while warm.


  • Make sure you used seasoned panko otherwise, if you use plain ones, you'll need to add other seasonings.


Serving: 1egg cup, Calories: 145kcal, Carbohydrates: 6.1g, Protein: 10.2g, Fat: 8.7g, Saturated Fat: 3.6g, Sodium: 231.9mg, Fiber: 0.7g, Sugar: 1g, NET CARBS: 5

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!


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Cauliflower Crusted Grilled Cheese

Cauliflower Tots

Cauliflower Waffles

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14 comments on “Cauliflower Hash Egg Cups”

  1. I’m wondering if you have to squeeze all the liquid out of the cauliflower before cooking it as you do for cauliflower pizza crust. I love making the pizza crust and would love to try these.

  2. Although I’m not a big cauliflower fan, I am intrigued by these. How well does the base stay together while eating? Also, how hard is it to separate half the white of the egg. That intimidates me the most about this recipe.

    • the base stays together very well during eating. It’s not hard to take out a little of the egg white. When you crack your egg, usually some of the egg white and egg yolk is in one half and some remaining egg white is in the other shell. Just carefully pour out the egg yolk side and most of the egg white on that side, but don’t fully pour out all the whites. Or you can fully pour everything into the molds and then use a spoon to spoon out excess egg white.

  3. Could you make these ahead of time and store them? If so what would be a good way to re-heat?

    • I think it’s okay to store the base but not if you already have the egg on top. You can store the cauliflower base in the freezer and then reheat them in the oven

  4. Hi Kirbie, I just discovered your blog yesterday and I’m so glad I did!!  Cauliflower is my absolute favorite veggie, in fact one of my favorite foods of any kind and you have SO MANY recipes for it!  Can’t wait to make these!

  5. What an interesting recipe!!! I would never have thought to make something like this. Something new to try! I just need to buy some cauliflower now. 🙂

  6. I was really excited about Amazon Fresh and sad to hear its not really all the way there. I hear good things about Instacart so hopefully that will make it to SD eventually. 

    Oh and love the cauliflower in this! Healthy but yummy alternative to potato.

  7. I’m so excited about these!!! What a great idea, can’t wait to try