Today’s easy cauliflower hash browns recipe is ready after just 15 minutes of prepping and 30 minutes of pan-frying. Crispy outside and fork-tender inside, it’s just as satisfying as the regular hash browns made with potatoes — or even more!
Cauliflower hash browns can make a great side dish for family dinners and small parties. They also allow for healthy tweaks to suit your taste and diet.
Are Cauliflower Hash Browns Healthy?
Yes, they are. These cauliflower hash browns we’re making today are a healthier alternative to the regular hash brown casserole made with potatoes, ham, and cheese.
Cauliflower works wonderfully as a potato substitute thanks to the low carb and calorie content (only 29.2 grams of carbs and 147 calories for a medium head). In comparison to potatoes, cauliflower is also richer in fiber, antioxidants, and various vitamins and minerals (including vitamin C, K, B5, B6, folate, and potassium).
While we’re at it, we believe it’s better to be informed of the prominent health benefits of cauliflower on the human body before we jump to practice. Some of which are:
Provides anti-cancer properties
Improves heart health
Supports nervous system
Today’s recipe is made with riced cauliflower to recreate the similar texture of shredded potatoes that we’re all familiar with in the traditional version.
With a mild and earthy flavor, cauliflower is undoubtedly an easy-going and incredibly versatile choice for our healthy hash browns. This cruciferous vegetable can take up spices and seasonings like a charm no matter raw or cooked.
You can rice the cauliflower on your own or find readily-prepared cauliflower rice sold in packages on the market. When buying, make sure you get the white and firm heads of cauliflower with green leaves attached for the best taste and freshness.
Cauliflower is prone to turning brown after a week or two in the veggie drawer in the fridge. Don’t plan on cooking this plant too far ahead, as it won’t be able to retain its best flavor and texture.
Dairy (sour cream and Parmesan cheese):
Sour cream and Parmesan work together in this recipe to add sharpness and depth of flavor to every bite you take.
Of course, the possibilities for other varieties of cheese and cream are unlimited. Feel free to change them out to your favorite types!
Egg and flour:
The additions of egg yolk and flour in our hash brown patties are meant to help hold the cauliflower rice, dairy, and all the spices in a nice circular shape without breaking apart in the frying pan. If the patties still don’t stick together so well, you could try whisking an additional egg white to the frying batter.
Finally, a little salt, ground black pepper, onion powder, paprika, garlic powder, and parsley added to the cauliflower batter will give our hash browns a nice kick of smoke and spiciness. Serve them with an additional hot sauce on the side if you wish to go stronger on the flavor.
How to Rice Cauliflower for Hash Browns
If you haven’t had much experience with cauliflower, follow our quick instructions on how to prepare this plant.
Before mixing the batter and shaping the patties, you need to “rice” — or in other words, break the cauliflower florets into very small pieces.
To do that, first, roughly chop or break the whole cauliflower heads into florets. Grate them on a cheese grater or in a food processor until they’re broken down into fine crumbs that are about the same size as rice grains.
If using a food processor, you may need to pulse it a few times to achieve the desired crumb size.
How to Make Hash Browns Crispy
It’s easier than you thought to create crispy and gloriously golden-brown hash brown patties. Simply take into account these tips:
Go with one patty at a time to have the best control over what’s happening in the frying pan. If there are two or more patties cooking at the same time, be sure to keep a close eye on them and always leave spaces in between so they won’t be touching each other.
Don’t let the oil heat up too much. You need just enough heat for browning.
Flatten the patties as best as possible and don’t make them too thick as they are more likely to fall apart when flipping. It’s also difficult to make thick patties crisp.
How to Store and Reheat
These cauliflower hash browns can be made ahead (possibly in big batches) and refrigerated for up to 5 days. In doing so, you’ll have these hearty and tasty patties ready to enjoy at any time on demand.
The cauliflower mixture (batter) can also be made in advance, covered, and stored in the fridge until you’re ready to fry.
Cauliflower hash browns can also freeze very well. Spread the patties out in a single layer on a parchment-lined baking sheet and freeze them solid. Next, put them in freezer-friendly Ziploc bags so they can last up to 2-3 months.
To reheat, return the hash browns to the skillet to crisp them up one more time. The leftovers can also be rewarmed quickly (without crisping up) in the microwave or in the oven heated up at 350℉.
Today's easy cauliflower hash browns recipe is ready after just 15 minutes of prepping and 30 minutes of pan-frying. Crispy outside and fork-tender inside, it's just as satisfying as the regular hash browns made with potatoes — or even more!
Make the cauliflower mixture: In a large bowl, mix 12 oz riced cauliflower with 2 tbsp sour cream, 1 large egg yolk, 0.5 oz Parmesan cheese powder, 1/4 tsp onion powder, 1/4 tsp paprika, 1/2 tbsp chopped parsley, 1/4 tsp garlic powder, 1/4 tsp ground black pepper, 1/4 tsp salt, and 14 tbsp all-purpose flour.
In a small skillet, heat 1 1/2 tbsp olive oil over medium heat.
Add a spoonful of the cauliflower mixture, use a spatula to gently press it down and flatten into the circular shape of hash brown patties (about 3-4 inches in diameter). You should only make one patty at a time in the skillet to take the best control over it.
Flip halfway. Cook for 2 minutes on both sides for each patty (until the edges start to turn golden brown).
Repeat with the remaining cauliflower mixture till end.
Make the dipping sauce: Whisk together 1 1/2 tbsp Japanese mayonnaise, 2 tbsp Greek yogurt, and the remaining 1/2 tbsp chopped parsley.
Serve hash browns hot with the mayo dipping sauce.
Cauliflower Hash Browns
Amount Per Serving (1 serving)
Calories 256Calories from Fat 117
% Daily Value*
Saturated Fat 4g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Vitamin A 220IU
Vitamin C 42mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Lizzie Streit is a Minneapolis-based dietitian and founder of It’s a Veg World After All. She completed her MS in Human Nutrition from Drexel University, and is an expert in culinary nutrition, recipe development, and nutrition communications. Lizzie’s philosophy is centered around making nutrition recommendations, and especially the advice to eat more vegetables, approachable and realistic. She is excited to be working with the team at Healthy Recipes 101 to ensure that their recipes are both nutritious and delicious.
Cauliflower Hash Browns Recipe
Can you use a carb free flour substitute?
Hello Alexis. Unfortunately, I don’t think carb-free flour would do the dish well; plus, we haven’t been on experiments with diet-friendly ingredients, so my short answer would be no.