Cauliflower Hash Egg Cups

Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Course: Breakfast
Cuisine: American
Servings: 12 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.


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


  1. 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.
  2. Add the chopped cauliflower, breadcrumbs, cheese and 1 egg into a large mixing bowl. Mix with a large spoon until everything is combined.

  3. 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.

  4. 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.

  5. 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.
Nutrition Facts
Cauliflower Hash Egg Cups
Amount Per Serving (1 egg cup)
Calories 145 Calories from Fat 78
% Daily Value*
Fat 8.7g13%
Saturated Fat 3.6g23%
Trans Fat 0.1g
Polyunsaturated Fat 1.3g
Monounsaturated Fat 2.9g
Cholesterol 210.9mg70%
Sodium 231.9mg10%
Carbohydrates 6.1g2%
Fiber 0.7g3%
Sugar 1g1%
Protein 10.2g20%
Vitamin A 400IU8%
Vitamin C 12.4mg15%
Calcium 110mg11%
Iron 1.4mg8%
Net Carbs 5g10%
* Percent Daily Values are based on a 2000 calorie diet.
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.

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