Cauliflower Breakfast Hash
A low-carb, protein-rich breakfast that’s ready in under 30 minutes.
Key Info:
Prep Time: 8-10 minutes
Cook Time: 10-12 minutes
Total Time: 20-25 minutes
Servings: 2-4
Difficulty: Easy
Dietary: Vegetarian, Low-carb, Gluten-free
Equipment Needed:
- Large skillet (non-stick or cast-iron)
- Sharp knife and cutting board
- Measuring cups and spoons
- Spatula
Note: A cast-iron skillet will give the best crispy results, but any large pan will work.
Ingredients:
- 2-3 cups cauliflower florets (about 1 medium head)
- 4 large eggs
- 2 tablespoons olive oil (30ml)
- 1 teaspoon smoked paprika (5g)
- 1/2 teaspoon salt (2.5g)
- 1/4 teaspoon black pepper (1g)
Optional Add-ins:
- 1 bell pepper, diced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1/4 teaspoon cumin (for Turkish variation)
Method:
- Chop cauliflower into small, bite-sized florets (roughly 1-inch pieces).
- Heat oil in skillet over medium-high heat until shimmering.
- Add cauliflower to hot pan, spreading in a single layer. (Don’t overcrowd – work in batches if needed.)
- Cook for 5-7 minutes, stirring occasionally, until golden brown spots appear.
- Add spices and any optional vegetables, stir to combine.
- Reduce heat to medium, cover, and cook 3-4 minutes until tender-crisp.
- Create 4 wells in the hash using your spatula.
- Crack eggs into wells, season with salt and pepper.
- Cover and cook 3-5 minutes until whites are set but yolks are still runny.
Crucial Tips:
- Don’t move the cauliflower too frequently – letting it sit creates better browning.
- Keep florets similar in size for even cooking.
- Watch egg whites carefully – they can go from perfect to overcooked quickly.
Storage & Serving:
- Best served immediately.
- Leftovers keep 2 days refrigerated (without eggs).
- Reheat in skillet over medium heat.
- Scale recipe up by keeping ingredients in the same proportions.
Common Mistakes:
- Overcrowding the pan.
- Moving vegetables too frequently.
- Cooking eggs at too high heat.
Variations:
- Mediterranean: Add oregano, feta cheese.
- Spicy: Include diced jalapeños, hot paprika.
- Protein-packed: Add crumbled turkey sausage.
I’ve made this countless times, and the key to success is patience with the browning process. Let those gorgeous caramelized edges develop – they’re worth the wait!
