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These Low-Carb Hash Browns Use Cauliflower Instead of Spuds

We've made this classic breakfast dish healthier, and lower in carbs, thanks to a versatile cruciferous vegetable. Plus, check out our homemade, no-sugar ketchup that takes just 5 minutes to whip up.

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Hash browns are the quintessential breakfast food – crispy, savory and dipped in a salty, sweet ketchup. It’s unfortunate that most varieties are carb-heavy, deep fried and served with conventional ketchup that can throw off your blood sugar. Unfortunately, most frozen or fast-food options are not exactly the ideal breakfast food.

But we’re always on the quest to make classic foods cleaner while keeping them just as enjoyable. So this brings us to our latest recipe makeover project: the humble hash brown.

A better hash brown

What is the worst part about conventional hash browns? They are often deep fried in processed oils. In this recipe, we skip the frying and bake them on parchment instead. They come out crispy and you won’t even notice the difference.

Most hash browns are made with potatoes, but we’ve upped the ante by swapping for the cruciferous cauliflower. This helps boost the dietary fiber while taking down the carbs to only 8 g per hash brown.

Ketchup without sugar

Every good hash brown needs a dipping sauce, but that doesn’t mean you have to use the sweet stuff that contains enough sugar to throw you off your low-carb game. Homemade ketchup is really pretty simple to make – a tomato base with an acid for tang (apple cider vinegar), some spices for flavoring and something to add sweetness. In this case, we use monk fruit sweetener to keep the carbs low. Monk fruit sweetener is available in both liquid and granulated versions mixed with erythritol, and here we use the latter.

So skip the drive thru next time you have a hankering for a hash brown. We promise, these will hit the spot just as well without the carb crash afterwards.

Cauliflower Hash Browns with Low-Carb Ketchup

Prep Time
15 min
Cook Time
10 min
25 min


Hash browns

  • 1 tbsp extra-virgin olive oil
  • 14 oz fresh riced cauliflower (not frozen)
  • ½ small yellow onion, minced
  • ⅓ cup almond flour
  • 1 large egg
  • ½ tsp each garlic powder and sea salt


  • ⅓ cup unsalted tomato paste
  • 1 tbsp apple cider vinegar
  • 1 tbsp water
  • 1 tsp granulated monk fruit sweetener (TRY: Organic Monk Fruit 1:1 Sugar Replacement)
  • ½ tsp garlic powder
  • ¼ tsp sea salt


  1. Preheat the oven to 400°F and line a baking sheet with parchment paper. In a medium saucepan on medium, heat oil. Add cauliflower rice and onion; cover and cook for 5 minutes, stirring occasionally. Remove from heat. 
  2. When the riced cauliflower is cool enough to handle, wrap it in a cheesecloth or towel. Squeeze tightly over the sink to drain as much moisture as possible. 
  3. Place the cauliflower into a medium bowl; add remaining hash brown ingredients and mix well. Scoop ⅓ cup per hash brown onto the baking sheet and shape into a 2- by 3-inch oblong shape using a spatula. Repeat, making 6 hash browns total. Mist with cooking spray and bake for 12 to 14 minutes, flipping halfway, until firm to the touch and lightly golden.
  4. In a small saucepan on medium-high, add all ketchup ingredients. Bring to a simmer, whisking well. Cook for 2 minutes, and remove from heat. Serve with hash browns. (MAKE AHEAD: Hash browns can be frozen between parchment paper and reheated at 375°F for 12 minutes.)

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Nutrition Information

  • Serving Size 1 hash brown
  • Calories 106
  • Carbohydrate Content 8 g
  • Cholesterol Content 31 mg
  • Fat Content 7 g
  • Fiber Content 3 g
  • Protein Content 5 g
  • Saturated Fat Content 1 g
  • Sodium Content 262 mg
  • Sugar Content 4 g
  • Monounsaturated Fat Content 4 g
  • Polyunsaturated Fat Content 1 g