Skip to main content

Natural Awakenings Boston

Cauliflower Hash Egg Muffins

Sep 30, 2020 09:30AM ● By Lacey Baier
Cauliflower Hash Egg Muffins Recipe

photo by Lacey Baier

This is a healthier, low-calorie alternative to the classic breakfast of hash browns and eggs, and more nutritious, too, because cauliflower is packed with fiber, minerals and vitamins. Plus, eating muffins for breakfast is always a good idea, especially when the muffins are good for you. 

Fortunately, there are ways to make hash browns clean, because they’re amazing and need to be in the food rotation. First, use a little bit of olive oil instead of deep-frying, and opt for a healthier, low-carb alternative for potatoes, like cauliflower. Then, turn everything into muffins. Because it’s easier to prepare, they are great for a make-ahead breakfast and the flavors will be better.

½ Tbsp olive oil, plus more for greasing the pan
½ cup finely diced yellow onion 
3 cups riced cauliflower  
2 egg whites
¼ cup grated Parmesan cheese 
½ tsp sea salt
¼ tsp ground black pepper
¼ tsp garlic powder
12 eggs
2 green onions, sliced, for garnish 

Preheat the oven to 425° F and grease a 12-cup muffin pan with olive oil. 

Heat the olive oil over medium-high heat in a large skillet. Add the onion, and cook until tender, 4 to 6 minutes. Add the cauliflower and cook until it becomes slightly tender, 3 to 4 minutes. 
Transfer the cauliflower mixture to a large bowl, then add the egg whites, Parmesan, salt, pepper and garlic powder. Mix well. 

Scoop a little less than ¼ cup of the cauliflower mixture into each muffin cup. Using your fingers or a spoon, press the cauliflower mixture down and around the sides of the muffin cups to create nests. Bake the nests for 18 to 20 minutes, or until the top edges become golden and crispy.
Reduce the heat to 375° F and remove the muffin pan from the oven. 

Crack 1 egg into each cup, taking care not to overflow the nest. Return the pan to the oven and bake for 8 to 10 minutes, or until the egg whites are no longer transparent, but still a little loose. For fully cooked-through eggs, bake for 2 to 5 minutes longer. 

To serve, garnish the muffins with the green onions. The muffins can be refrigerated, in an airtight container for up to 5 days. Reheat them in the microwave for 1½ minutes.

Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier



More Healthy First Meals

photo by Lacey Baier

Caramel Apple Cinnamon Crisp Overnight Oats

This recipe for overnight oats with caramel apple cinnamon crisp is a great dessert/breakfast mix that’s healthy and delicious, including a caramel sauce using dates. Read More » 

 

Salmon Cakes with Fennel & Parsnips

This gluten-free breakfast recipe for salmon cakes combines wild-caught salmon with fennel and parsnip vegetables for a healthy way to start the day. Read More » 

 

photo by Lheikki Verdurme

Sweet Potato Toast with Avocado

Replace bread for toast using sweet potatoes with this healthy, gluten-free recipe for avocado toast. Top with eggs or go vegan and use tempeh. Read More »