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.
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.
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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.
If you adore cauliflower like me, check out these my other cauliflower posts: cauliflower tots, bang bang cauliflower, parmesan cauliflower bites, buffalo cauliflower bites, cauliflower bread sticks, cauliflower pizza crust, cauliflower fried rice, creamy mashed cauliflower.
- 2 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.
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. All images and content are © Kirbie's Cravings.
Cauliflower Hash Egg Cups
Amount Per Serving (1 egg cup)
Calories 145 Calories from Fat 78
% Daily Value*
Total Fat 8.7g 13%
Saturated Fat 3.6g 18%
Trans Fat 0.1g
Polyunsaturated Fat 1.3g
Monounsaturated Fat 2.9g
Cholesterol 210.9mg 70%
Sodium 231.9mg 10%
Total Carbohydrates 6.1g 2%
Dietary Fiber 0.7g 3%
Protein 10.2g 20%
Vitamin A 8%
Vitamin C 15%
* Percent Daily Values are based on a 2000 calorie diet.
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