Cauliflower Hash Browns Keto Recipe

Hash browns smothered in ketchup are one of my favorite breakfast foods that I’ve been really missing since sticking to my Keto diet menu, but this cauliflower hash browns recipe is the perfect alternative, a pretty easy breakfast recipe and of course a keto friendly breakfast recipe too. 

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The base of the recipe is obviously cauliflower, hence the name “Cauliflower hash browns”. You’ll need about threes cups of grated, finely chopped or riced cauliflower.

If you have a Trader Joe’s near you I recommend getting their riced cauliflower, which you can find in the produce section in a light blue bag already finely grated. This is the easiest option and you’ll only need one bag, I picked it up from Trader Joe’s for only two dollars and some change.

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The other options are to grate an entire head of cauliflower or break up a head of cauliflower and chop it in a food processor. 

After you have your Cauliflower rice you’ll want to microwave it for three minutes, let it cool and then use a paper towel or cheesecloth to ring out the excess water. Nobody likes soggy hash browns! 

While the cauliflower is in the microwave grate one cup of cheddar cheese. You can use already shredded cheddar cheese, however, I always recommend grating your own cheese.

The pre-shredded cheese has yucky stuff added to it that prevents it from sticking together and we want to keep our ingredients as preservative and processed free as possible. 

Now in a medium bowl, you’ll combine the cauliflower, cheddar cheese, one egg, one egg white, 1/2 tsp of garlic powder, 1/2 tsp of onion powder, salt, and pepper to taste.

Before frying the hash browns, heat a tablespoon of olive oil in a skillet over medium heat. Once the pan and oil are hot, drop spoonfuls of cauliflower mixture onto the pan and flatten them into patties with a spatula.

I formed mine into squares so they’d be pretty for the picture, but they turn out better if they are a little thinner. Cook for about 4 minutes or until Botton is browned then flip and cook on the other side for the same amount of time. 

If you make them by the spoonfuls you will likely make more than the suggested 6 servings, in that case, these are the nutrition facts for the entire recipe so you can divide these numbers by how many cauliflower hash browns you make. 604 kcal, 42.5g total fat, 13.8g Net Carbs, 6.3g sugar, 38.9g protein.

Enjoy your cauliflower hash browns alongside a sunny side up egg and a few strips of bacon or enjoy them by themselves for a vegetarian keto breakfast.

I like dipping my cauliflower hash browns in ketchup, which I found this Trader Joes organic ketchup, which is 3g Carbs per tablespoon. 

Keep in mind if you are on a keto diet menu you count net carbs, so Total Carbs - Dietary Fiber = net carbs. 

If you make 6 has browns the Macros are:

  • Calories: 100.7

  • Total Fat: 7.1g

  • Net Carbs: 2.3g

  • Protein: 6.5g

If you try out this recipe be sure to tag me on instagram @themermaidwithmuscles so I can see how it turned out!

cauliflower hash browns keto Recipe

 Makes 6 Servings

Prep time: 10 Minutes

Cook time: 20 Minutes


  • 3 cups of Trader Joe's Riced Cauliflower or 1 head Cauliflower

  • 1 cup Shredded Cheddar

  • 1 egg

  • 1 egg white

  • 1/2 teaspoon onion powder

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon pink salt

  • 1/8 teaspoon black pepper

  • 1 tablespoon olive oil

  • trader joes organic ketchup (optional)

  • fresh chopped parsley to garnish (optional)


  1. If you do not have Trader Joe's riced Cauliflower,  rice a head of cauliflower. You can either finely chop it in a food processor or grate it. 

  2. Microwave the riced cauliflower for 3 minutes, until tender and set it aside to cool. 

  3. Meanwhile, in a medium bowl, combine shredded cheddar, egg, egg white, onion powder, garlic powder, salt and pepper 

  4. Once the cauliflower is cool enough to handle place it in a paper towel or cheese cloth and squeeze tightly to ring out all the excess moisture. 

  5. Add drained cauliflower to mixture and mix well. 

  6. Over medium heat, heat the olive oil in a large skillet. 

  7. Once the pan and oil are hot drop spoonfuls of the cauliflower mixture into the pan and flatten with a spatula. (I formed mine into squares for the pictures, but you don't have to do that) cook on each side for 4 minutes or until browned

  8. Depending on the size of your spoonfuls you will likely be able to make more than 6 servings so check above for the nutrition facts for the full recipe so you can determine the correct carbs, fats, calories etc for your cauliflower hash browns

  9. serve with Trader joe's organic ketchup (optional) 

Other Favorite Breakfast Recipes:

Keto Sausage Gravy And Biscuits Easy Recipe

The Best Keto Pancakes Recipe With Coconut Flour

cauliflower hash browns keto recipe

Nutritional information is provided and I keep it as accurate as possible. Keep in mind nutrition facts on all ingredients may vary depending on the different brands you may use. I am not a doctor and advise solely from personal experience. Please consult your doctor before adding any supplement or foods to your current diet.

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