Cauliflower & Cheese Hash Brown

These easy low carb cauliflower cheese hash browns are super tasty.  There’s no need to miss traditional hash browns made with potatoes!  Try these garlicky cauliflower fritters for breakfast with eggs on the side.  

Cheese provides the majority of the energy and protein, along with vitamin A, calcium, phosphorus, selenium and zinc while cauliflower boost vitamin C, folate and choline.   


One serve provides 90 calories, 5 g protein, 6.5 g fat, 3 g of net carbs and P:E = 0.3.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 340 g (12 oz) frozen cauliflower rice – thawed
  • 15 g (2 tbsp) arrowroot starch (optional)
  • Salt, pepper, garlic powder, onion powder, and other seasonings to taste
  • 226 g (8 oz) cheddar cheese, grated


  • Squeeze out most of the extra liquid from the cauliflower.
  • In a mixing bowl, combine the cauliflower rice, arrowroot starch and seasonings. Toss to coat the cauliflower evenly.
  • Add the shredded cheese to the cauliflower and stir to combine.
  • Divide the hash browns into 12 equal portions and place the mixture into the centre of each well, make sure not to overfill. Press the top of the iron down to flatten the mixture. Cook until golden. It is best to cook these for longer than expected, they should easily release from the waffle iron when the cheese has crisped.
  • Or you can cook in a non-stick frying pan over medium-high heat. Shape the portions into thick patties and fry on each side until crispy and golden brown.
  • Serve with a fried egg and greens.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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