Cauliflower Hash Brown Egg Cups
User Reviews
4.8
12 reviews
Excellent
Cauliflower Hash Brown Egg Cups
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Hash Brown Egg Cups are Low Carb and Gluten Free with a perfectly runny egg!
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Ingredients
- 1 head cauliflower stalk and leaves removed, cut into florets
- 1 extra large egg whisked
- ½ cup cheddar cheese or Mozzarella
- ¼ cup grated Parmesan cheese
- ½-1 teaspoon salt to your tastes
- 1 pinch pepper optional, to taste
- ½ teaspoon garlic powder or 1 teaspoon onion powder
- 12 small eggs - not large or the whites will spill over the cups
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Instructions
- Preheat oven to 230℃ | 350℉ Lightly spray a 12-hole muffin tin with cooking oil spray (or grease with butter), wipe over excess with a paper towel and set aside.
- Pulse the cauliflower in two batches for about 30-50 seconds until a fine 'rice' is formed. It's ok if there are a few bigger pieces in there. (Be careful not to over process or the cauliflower will form a raw puree.)
- Measure out 3 cups (480g or 17oz in weight) of the cauliflower rice into a microwave safe bowl and heat for about 8 minutes or until soft. Alternatively, lightly steam over a pot of boiling water or in a vegetable steamer until soft. Remove and allow to cool for a good 5 minutes before handling.
- Using paper towels, an old tea towel or a cheesecloth, squeeze out as much liquid as you can until hardly any liquid can be squeezed out. (It's easier to wrap the cauliflower in the towel (or cloth) and squeeze it into a ball over the sink. Less mess)
- Transfer back into your bowl (make sure there's no liquid in it), and add the whisked egg, cheeses, salt and garlic powder. Divide the mixture into each muffin hole and firmly press them with your fingertips to create a 'nest' or cup.
- Bake for about 15-20 minutes or until the cheese has melted, the cups are golden and the edges are browned. Remove from the oven; break the eggs into each cup; season with salt and pepper; return to the oven and bake for a further 10-15 minutes, or until the whites are set and the yolks are cooked to your liking.
- Allow them to cool for 5 minutes before handling them, or they may fall apart. Lightly slide a knife around the sides of each cup. Using a fork, gently lift one side first to make sure they're not sticking to the bottom, and lift out of the pan.
- Garnish with red chilli flakes and parsley (optional) or leave as is.
Notes
- Use small-medium size eggs or you will have egg whites spilling out everywhere and all over the place.
Nutrition Information
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Calories
101kcal
(5%)
Carbohydrates
3g
(1%)
Protein
8g
(16%)
Fat
6g
(9%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Trans Fat
0.02g
Cholesterol
165mg
(55%)
Sodium
239mg
(10%)
Potassium
211mg
(6%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
296IU
(6%)
Vitamin C
23mg
(26%)
Calcium
86mg
(9%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 12cups
Amount Per Serving
Calories 101 kcal
% Daily Value*
| Calories | 101kcal | 5% |
| Carbohydrates | 3g | 1% |
| Protein | 8g | 16% |
| Fat | 6g | 9% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 165mg | 55% |
| Sodium | 239mg | 10% |
| Potassium | 211mg | 4% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 296IU | 6% |
| Vitamin C | 23mg | 26% |
| Calcium | 86mg | 9% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.8
12 reviews
Excellent
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