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Cauliflower Hash Browns

Meal Info

Serves: 4

Time: 10 minutes

Vegetarian: Yes

Vegan: Yes

Food Plan Info

Protein: 1/4

Restricted Veg: 1/8

Cauliflower is very low in calories and carbohydrates and high in vitamin C which makes it a lovely alternative to our traditional hash browns. These are a great breakfast habit to get into – they are healthy and so easy to make.

Cauliflower is a cruciferous vegetable. It’s a member of the mustard family, alongside its well-known counterparts broccoli , Brussels sprouts, kale, and radishes. The word “cauliflower” stems from Latin, meaning “flowers of cabbage” and this low-growing plant does look similar to cabbage. Cauliflowers form a compacted head of undeveloped white flower buds called the “curd”.

4 key attributes of cauliflower:

  1. Firstly, it’s a superb source of your B vitamins including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid).
  2. It contains omega-3 fatty acids and vitamin K.
  3. It is also as a good source of the minerals – phosphorus and potassium.
  4. The powerful antioxidants (Vit C and manganese) in cauliflower truly make this one vegetable you should not be over looking in the supermarket this week!

Cauliflower Hash Browns Ingredients

  • ½ head of cauliflower, grated
  • ½ onion, finely chopped
  • 1 egg
  • ½ teaspoon of garlic powder
  • ½ teaspoon of salt and pepper
  • 1 cal fry light spray


  1. Heat non-stick skillet, spray with 1 cal fry light and sauté onions until well softened.
  2. Grate cauliflower into a large bowl, add onion, garlic, salt pepper and beaten egg.  Stir the mixture together and make four patties.
  3. Cook on your hot pan over a medium heat for 3-5 mins until nicely browned, turn over and cook for a further 3 to 5 minutes.
  4. You can add some chilli flakes or cajun pepper to give these a little extra spice.

Click for a PDF of the recipe here.

Also, check out our Cauliflower Buffalo Bites recipe.

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