Friday Fare, Health

The Best Cauliflower Skillet Hash

April 7, 2016
best cauliflower hash skillet recipe

If you haven’t tried cauliflower hash, then you are in for a treat! This is such an easy, healthy and extremely delicious recipe. If you’re turning your nose up at the thought of eating cauliflower, stop right there and give me the benefit of the doubt. No offense, but chances are you’ve been served cauliflower that hasn’t been cooked well! I’m excited to share this cauliflower hash recipe because it is a great low carb breakfast (great for days you do not workout) and it helps you get in more servings of vegetables. And have I said it’s delicious? It’s a win-win, so why not try it?

Why Use a Cast-Iron Skillet for cauliflower hash?

best cauliflower hash skillet recipe

So, why a skillet? Other than the fact they cast iron skillets conduct heat really well, giving your cauliflower hash that gorgeous crisp, there are several health benefits that arise from using them. According to Eating Well, they help you cook with less oil because you have to season them (which leads to less overall calories consumed), they aren’t made with any harmful chemicals and you actually end up eating iron which leaches in from the cast iron skillet – which is perfect for the ladies. 

Why Cauliflower?

best cauliflower hash skillet recipe

Because cauliflower is amazing?! Seriously, the health benefits of cauliflower are numerous. Not only is cauliflower low in both calories and carbohydrates (25 calories and 5 grams of carbs per 1 cup), it yields a really rich and creamy taste when cooked well. I love the fact that I can eat so, so much cauliflower hash and know that I should not feel guilty in the slightest. And in terms of texture, it is actually quite similar to potatoes, so cauliflower hash makes a good substitute for potato hash.

Recipe: The best cauliflower hash!

The Best Cauliflower Skillet Hash
Serves 2
This is the ultimate comfort food that will yield no guilt! Made with cauliflower, this has is a satisfying low carbohydrate meal that will fuel you throughout the day.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
  1. 2 medium shallots
  2. 1 garlic clove (or 1tsp garlic paste)
  3. 1tsp chopped ginger or 1tsp ginger paste
  4. 1 and a half head of cauliflower, chopped into small pieces
  5. 1/2 cup chicken stock
  6. 1tbsp lemon juice
  7. 1tbsp ghee (or oil of choice)
  8. 2 green onions
  9. 2tbsp chopped cilantro (small bunch)
  10. Salt and pepper to taste
  11. Optional: 2 eggs, chili flakes
  1. First, prep the vegetables - chop the shallots, garlic and ginger (unless using paste) and set aside in a small bowl together. Then chop the cilantro and green onions and put in a bowl together. Finally chop the cauliflower so it is ready to cook.
  2. Heat 1tbsp of ghee in your cast iron skillet on medium heat. Wait until warm (about 1-2 minutes) and then add your shallot, garlic and ginger. Cook until shallots are caramelized, approximately 3 minutes.
  3. Next add in your cauliflower and let it brown in the pan for 3 minutes. Remember to mix well so nothing burns and add salt and pepper.
  4. Once the cauliflower is browned, add 1/2 cup of chicken stock. Heat until boiling and then reduce to a simmer. Let it simmer with a lid on for 8-9 minutes.
  5. Take the lid off and cook it uncovered for an extra 3 minutes. Remember to add some more salt for taste as much of it would have boiled off.
  6. The cauliflower is now ready to be served! Serve in a small bow; and garnish with the green onion and cilantro.
  7. Feel free to top with 2 fried eggs as I did, or serve with some yummy avocado toast.
  8. Enjoy!
Honestly Fitness
Now go out there and enjoy that delicious breakfast you just made, or better yet, surprise you Valentine with it for a sweet breakfast in bed. Such a great and warming breakfast for a cold Winter’s day (I don’t even want to hear it, Californians!) I think I would die of happiness if my husband presented me with a big bowl of cauliflower hash and fried eggs. Mmmmmm (hope he reads this haha)!

best cauliflower hash skillet recipe

Have you ever cooked with cauliflower before? If so, what is your favorite cauliflower recipe?

Honestly yours,

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  • Cassie Tran February 12, 2016 at 9:41 am

    This sounds fantastic, I would also try it with zucchini and spaghetti squash!

    • Honestly Fitness February 15, 2016 at 2:20 pm

      Thanks, Cassie! I don’t think it would work with spaghetti squash as it is quite watery but zucchini would be delicious xx

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  • Megan February 15, 2016 at 1:09 pm

    Put raw cauliflower florets in a food processor and give it a quick whiz until like rice/crumbs. Then a very quick, hot fry in a little oil, and you’ve got a super-duper rice replacement – any other veggies or flavours can then be added. Yum!

    • Honestly Fitness February 15, 2016 at 2:19 pm

      Megan, yes!! I so agree – I do this sometimes and love it. Cauliflower is such a great rice replacement, isn’t it? xx

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