What a treat! Guest author Lucas Cappel has a wonderful cauliflower hash brown egg cups recipe that he wanted to share with our readers. It is keto-friendly and, IMVHO, incredibly delicious! Take it away, Lucas!
Here in this article, we look at a seriously tasty recipe that takes egg cups to a whole new dimension. Who knew that you could combine cauliflower, hash browns, and other ingredients in such a novel way?
When you’re making cauliflower hash brown egg cups, you’ll realize that this is an egg cups recipe with both elegance and serious taste. The simple, bold flavors of these tasty egg cups are to die for, plus they are also gluten-free. The great thing about this recipe is that it’s easy to customize. For instance, you can add some extra spice or whatever fits your preferences.
These hash browns are made into perfect little cups with a wonderful runny egg in the middle. You should definitely try them, and if you’re wondering how to make egg cups this good, you’re about to find out!
Really cool cups
We found that this works really well because the cauliflower resembles shredded potatoes very much. Cauliflower rice has become all the rage these days, especially for people who are looking to cut down on their carbohydrate intake. It’s a lot less in terms of carbs than regular potatoes and by no means is its taste compromised. You’ll be amazed how easy it is to prepare this brilliant vegetable - a quick blitz, and it’s all done!
The great thing about the cauliflower is that when it’s dry, it can be very easily added to an egg to make a very palatable dough texture. You may want to try some of the things you learn here in your own recipes.
We really want you to be a successful egg cup extraordinaire, so let’s look at the recipe below.
And now for the disclaimer…
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The calorie information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don’t sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to this post. Let’s get cooking!
Cauliflower Hash Brown Egg Cups with Mozzarella and Sun-dried Tomatoes
- 1 head cauliflower, chopped
- ½ c shredded mozzarella cheese (cheddar may be substituted)
- 2 T sun-dried tomatoes, finely chopped
- 13 large eggs
- ¼ c grated Parmesan cheese
- salt and pepper, to taste
- ½ t garlic powder
- 1 t onion powder
- cooking oil spray of choice
- Preheat your oven to 350°F. Lightly spray a muffin tin with some cooking oil. Wipe any excess with a paper towel and leave it to one side.
- Pulse up your cauliflower for around 45 seconds until you see a fine, rice-like texture formed. It is completely okay if a few large pieces are in there. However, avoid over-processing the vegetable, or you will just end up with a raw puree.
- Measure out 2½ cups or 470 g of cauliflower rice, add the sun-dried tomatoes and place it into a microwave-safe bowl. Heat it for around 6-7 minutes, until everything has softened. You can also steam the cauliflower for the same amount of time. Allow to cool for four minutes.
- Use a tea towel or an old cheesecloth (whatever you prefer) to squeeze out all of the liquid until no more is left. Make sure you’re doing it over the sink to make less mess.
- Transfer everything back into your bowl and take a minute to make sure there is definitely no liquid present.
- Add an egg into the bowl and whisk it up.
- Add garlic powder, onion powder, cheese, and salt.
- Divide all of the mix evenly into each muffin hole.
- Press the mix firmly with your fingertips to create a cup shape. (Note from Summer: the bottom of a shot glass works great to shape the cups too!)
- Bake for 15 minutes. You will want the cheese to have melted and for the cups to be completely golden, with lovely browned edges.
- Remove from the inside of the oven and then break an egg into each cup.
- Season generously with salt and pepper and then place it back in the oven for 12 minutes.
- Once the whites have fully set and the yolks are just done, take them out and allow them to cool for four minutes.
- Slide a knife into each cup around the sides. Use a fork to lift everything out of the pan gently. Enjoy!
This is a level 1 recipe (may help support fat loss). At only around 100 calories per egg cup, you could have a meal of 4-5 of these and stay at level 1. These are packed with protein from eggs and cheese to help provide satiety. Meanwhile, the cauliflower provides bulk for volume eaters for very few calories. This one is truly a winning dish for those looking to shed some pounds! Note from Summer: It is especially important for the immunocompromised and others at high risk of severe complications from foodborne illness to cook eggs (whites and yolks) until firm. Simply cook these egg cups for several additional minutes to get you there.
So there you have it, the perfect egg cups. Healthy, nutritious, and seriously delicious. You will be glad to have made them!
Do you have any other tips for making egg cups with cheese? Share them with us in the comments section below. We’d also love to know how you got on making this recipe.
Author’s bio: Lucas Cappel has always been interested in cooking, ever since his grandmother took him into the kitchen to make risotto with her. He loves to come up with new cooking recipes and share them with the whole world.