Hash Browns: Keto-Friendly Or Not?

Hash browns are a popular breakfast food, but are they compatible with the keto diet? Traditional hash browns are made with shredded potatoes, which are high in carbohydrates and therefore not keto-friendly. However, several low-carb alternatives use vegetables such as cauliflower, radishes, turnips, or spaghetti squash as substitutes for potatoes. These alternatives have a similar texture and flavour to potatoes but with a fraction of the carbs. For example, cauliflower hash browns are a simple, tasty, and crispy option that can be made in the oven or air fryer. So, if you're craving hash browns but want to stick to your keto diet, give one of these low-carb alternatives a try!

Hash browns made with cauliflower rice instead of potatoes

Hash browns are a breakfast favourite for many, but they are not always the healthiest option. A great alternative is to make hash browns with cauliflower rice instead of potatoes. This option is not only low-carb but also keto-friendly.

To make cauliflower hash browns, you will need to start by making cauliflower rice. This can be done by grating half a head of cauliflower over a small mixing bowl using a box grater with medium holes. You can also use a food processor for this step.

Once you have your cauliflower rice, it is important to remove any excess moisture. To do this, simply pat and press down on the rice with dry paper towels. This step is important to ensure that your hash browns are not soggy.

After removing the moisture, crack an egg into the mixture and beat to combine the whites and yolk. Then, stir in cheese, minced onions, and your choice of seasonings. Common seasoning options include garlic powder, salt, and black pepper.

To cook the hash browns, melt some coconut oil or butter in a cast-iron skillet over medium heat. Shape the mixture into circular patties and place them in the skillet, cooking for about 5 minutes on each side, or until golden brown.

Cauliflower hash browns are a delicious and healthy alternative to traditional hash browns. They are also versatile and can be served with a variety of toppings, such as yogurt, sour cream, applesauce, or ketchup.

Adding cheese to bind the hash browns

Hash browns are a popular breakfast side dish, but they can be made keto-friendly by substituting shredded potatoes with cauliflower rice or other low-carb vegetables. Here's how you can make keto-approved hash browns with cheese as a binding agent:

Ingredients:

• Cauliflower rice (or other low-carb alternatives like riced jicama or rutabaga)
• Shredded cheese (cheddar, mozzarella, parmesan, or a combination)
• Eggs
• Seasonings (salt, pepper, garlic powder, onion powder, dried herbs, etc.)
• Optional: Pork rind or panko breadcrumbs for a crispy coating

Instructions:

• Start by preparing your chosen low-carb vegetable. For cauliflower, steam or microwave it until tender, then use a dishcloth or cheesecloth to squeeze out as much excess moisture as possible. This step is crucial to ensure your hash browns don't turn out soggy.
• In a large mixing bowl, combine the vegetable with shredded cheese, eggs, and your desired seasonings. The cheese will act as a binding agent, and you can adjust the amount to suit your taste and the consistency of the mixture.
• For crispy hash browns, you can add a coating. Pork rind breadcrumbs are a keto-friendly option, or you can use panko breadcrumbs for a non-keto version.
• Form the mixture into small portions and shape them into patties or rectangles.
• Cook the hash browns in a skillet with butter or oil over medium-high heat. Press them firmly together with a spatula and cook until golden brown on both sides. Alternatively, you can bake them in the oven at 400°F for a healthier option.
• Serve immediately. You can also store leftovers in the refrigerator for up to a week or freeze them for later use.

By substituting potatoes with low-carb alternatives and using cheese as a binding agent, you can enjoy crispy and delicious hash browns that fit within your keto diet.

How to cook keto hash browns

Keto hash browns are a great low-carb alternative to traditional hash browns. They are perfect for breakfast or brunch and can be served with keto quiche, keto breakfast casserole, or sous vide egg bites.

Ingredients:

• 4 cups cauliflower rice (approximately 1 head of cauliflower)
• 1/2 cup of finely grated Parmesan cheese
• 2 tablespoons of olive oil
• 1/2 teaspoon of salt (to taste)

Optional ingredients:

• Shredded cheddar cheese
• Cooked bacon
• Diced jalapeños
• Paprika
• Garlic powder
• Onion powder
• Chili powder

Method:

• Preheat the oven to 200C/400F and line a baking sheet with parchment paper.
• Add the riced cauliflower to a microwave-safe bowl and microwave for 2 minutes or until tender.
• Let the cauliflower sit for 10 minutes, then use a dishcloth to squeeze out the excess moisture.
• Transfer the cauliflower to a large mixing bowl and add the remaining ingredients. Mix well until combined.
• Form 8 small portions of the cauliflower mixture and place them onto the lined sheet. Shape them into rectangles.
• Bake for 40-45 minutes or until golden brown.
• Let the hash browns cool for 5 minutes before serving.

Tips:

• You can use riced jicama or rutabaga instead of cauliflower rice.
• For a crispy coating, cover the surface of the hash browns with keto breadcrumbs made from pork rinds before baking.
• Leftover hash browns can be stored in an airtight container in the fridge for up to one week or frozen for up to six months.
• To reheat, use a non-stick skillet or air fryer over medium heat until warm, flipping midway to crisp all sides.

Nutritional information for keto hash browns

Keto hash browns are a low-carb alternative to traditional hash browns, typically made with potatoes. They are usually made with cauliflower rice, which has a similar texture to shredded potatoes, or coconut flour, which provides a similar crunch and crispiness to fried hash browns.

Recipe 1: Keto Hash Browns with Cauliflower Rice

This recipe uses cauliflower rice, eggs, cheese, and seasonings. Here is the nutritional information per serving (for 6 servings):

• Calories: 61
• Carbohydrates: 3g
• Protein: 5g
• Fat: 3g
• Saturated Fat: 2g
• Sodium: 117mg
• Fiber: 1g
• Net Carbs: 2g

Recipe 2: Keto Hash Browns with Coconut Flour

This recipe uses coconut flour, xanthan gum, hot water, mashed potato flavoring, and avocado oil. Here is the nutritional information per serving (for 4 servings):

• Calories: 93
• Carbohydrates: 4g
• Protein: 5g
• Fat: 7g
• Sodium: 142mg
• Potassium: 262mg
• Fiber: 2g
• Vitamin A: 116IU
• Vitamin C: 39mg
• Calcium: 99mg
• Iron: 1mg
• Net Carbs: 2g

How to make keto hash browns taste even better

Keto hash browns are a delicious, low-carb alternative to traditional hash browns. They are usually made with cauliflower rice, coconut flour, or shredded radish as a substitute for potatoes, and can be cooked in the oven, air fryer, or waffle maker. Here are some tips to make your keto hash browns taste even better:

• Add cheese: While some recipes include cheese, you can experiment with different types such as shredded cheddar, parmesan, or asiago. Cheese adds extra fat and helps to bind the ingredients together.
• Experiment with seasonings: Try adding dried or fresh herbs, garlic powder, onion powder, paprika, or chili powder to enhance the flavour of your hash browns. You can also coat the exterior with keto breadcrumbs made from pork rinds for a crispy texture.
• Include mix-ins: Keto hash browns can be customised to your taste. Try adding cooked bacon, diced jalapeños, or shredded cheddar cheese for a flavour boost.
• Use a food processor: Grating cauliflower by hand can be tedious, so save time and effort by using a food processor to grate the cauliflower for you.
• Cook in an air fryer: For an even crispier texture, cook your keto hash browns in an air fryer. This will give them a golden brown exterior while keeping the inside fluffy.
• Make a breakfast sandwich: Keto hash browns made in a waffle maker can be used as a base for a delicious breakfast sandwich. Add egg, avocado, or any other fillings of your choice.
• Pair with keto-friendly condiments: Serve your keto hash browns with keto-friendly condiments such as ketchup (look for brands without added sugar) or keto mayonnaise.
• Add protein: If you want to make your keto hash browns more filling, consider adding a protein source such as ground beef, bacon, or sausage.
• Experiment with different vegetables: While cauliflower is a popular choice, you can also try using riced jicama or rutabaga for a slightly different flavour and texture.

Frequently asked questions