Cauliflower Hash Brown Egg Cups
Each Cauliflower Hash Brown Egg Cup contains 4g protein and 62 calories — a low-calorie, high-volume side or breakfast component for fat-loss phases. Quick-preps 12 servings on the stovetop, letting you batch-make eggs for the entire week without repetitive cooking.
Ingredients
- •Cauliflower
- •Egg, Whole, Large
- •Cheddar Cheese(120g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •1/2-1 teaspoon salt (to your tastes)
- •1 Pinch Pepper (Optional, To Taste)
- •Garlic powder(3g)
- •Egg, Whole, Large
Instructions
- 1Preheat 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.
- 2Pulse 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.)
- 3Measure 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.
- 4Using 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)
- 5Transfer 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.
- 6Bake 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.
- 7Allow 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.
- 8Garnish with red chilli flakes and parsley (optional) or leave as is.
Nutrition — Per Serving
62
calories
4g
protein
5g
fat
- Carbohydrates
- 1g
- Saturated fat
- 2.7g
- Sodium
- 156 mg
- Dietary fiber
- 0.0g
12 servings per batch · ~15g each
Macro data sourced from USDA FoodData Central
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How much protein does Cauliflower Hash Brown Egg Cups have per serving?
Each serving contains 4g of protein and 62 calories, with 5g fat and 1g carbs. These function as a low-protein, low-calorie breakfast component rather than a primary protein source.
How long does Cauliflower Hash Brown Egg Cups take to prep?
Quick prep and yields 12 servings per batch, so a single prep session covers the entire week of breakfasts. The high serving count makes these extremely efficient for weekly meal prep.
Is Cauliflower Hash Brown Egg Cups good for fat loss?
At 62 calories and 1g carbs per serving, these are a low-calorie breakfast option for fat loss phases. Pair with high-protein items like Greek yogurt or egg whites to round out morning macros.
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