This is one of those skillet meals that feels super satisfying but doesn't weigh you down.
Cauliflower Hash with Eggs is low-carb, packed with veggies, and easy to throw together with what you've got in the fridge.
It's built around riced cauliflower that cooks down into a golden, slightly crispy base. From there, you layer in sautéed onions, bell peppers, and a few spices.
Crack in some eggs and let them cook right on top. Done.
Whether you're keeping things light or just want a breakfast-for-dinner option, this one's quick, filling, and endlessly flexible.
Why You'll Want This in Your Rotation
This hash is cozy, flavorful, and fits pretty much any eating plan.
- Low-carb and gluten-free - Great for keto or just lighter meals
- All in one skillet - Less cleanup, more convenience
- Ready in under 30 minutes - Perfect for busy mornings or quick dinners
- Custom-friendly - Add sausage, spinach, mushrooms, or whatever's left in the crisper
- Meal prep win - Make a double batch and reheat through the week
It's one of those meals that feels indulgent, but is secretly loaded with veggies.
What You'll Need
This recipe starts with the basics and makes space for swaps and upgrades.
- Riced Cauliflower - Fresh or frozen, about 3 cups
- Eggs - 2 to 4, depending on how many you're feeding
- Onion - Diced small
- Bell Pepper - Any color, chopped
- Garlic - Minced
- Olive Oil or Avocado Oil - For sautéing
- Smoked Paprika - Adds a little depth and warmth
- Salt and Pepper - To taste
Optional extras:
- Hot Sauce or Red Pepper Flakes - If you like heat
- Chopped spinach or kale - Stir in at the end
- Shredded cheese - A handful melts in beautifully
- Crumbled sausage or bacon - Makes it heartier
How to Make It Step-by-Step
This one cooks fast, so get everything chopped and ready before you start.
- Sauté the veggies - Heat oil in a skillet. Add onion, bell pepper, and garlic. Cook for 3-4 minutes until soft.
- Add the cauliflower - Stir in the riced cauliflower and season with paprika, salt, and pepper. Spread it out and let it cook undisturbed for a few minutes so it gets crispy on the bottom. Stir and repeat a couple times until golden and tender.
- Make wells for the eggs - Use a spoon to create little pockets in the hash. Crack an egg into each one.
- Cover and cook - Reduce the heat and cover the skillet. Let the eggs cook until the whites are set and yolks are still a little runny, about 4-5 minutes.
- Serve and top - Add hot sauce, herbs, cheese, or avocado on top if you like.
Serve hot-straight from the skillet works just fine.
Sides to Serve with Cauliflower Hash
This dish is hearty, but these sides round out the plate if you're feeling extra.
| Side Dish | Why It Works |
|---|---|
| Sliced Avocado | Cool, creamy, and balances the warmth of the hash |
| Mixed Greens Salad | Light and fresh with a lemony dressing |
| Roasted Cherry Tomatoes | Sweet, tangy, and super quick to prep |
| Bacon or Turkey Bacon | Adds crunch and protein for bigger appetites |
| Greek Yogurt with Herbs | Bright, tangy, and makes a great topping |
| Grilled Zucchini | Warm and savory—pairs with eggs perfectly |
| Pickled Onions | Adds zip and a little acid to cut the richness |
It's flexible enough to serve with brunch-y sides or more savory, dinner-style ones.
How to Store and Reheat
This meal reheats like a dream and makes a great meal prep base.
How to Store It
Scoop leftovers into a sealed container and keep in the fridge for up to 4 days.
If storing eggs in the same container, know the yolks may firm up when reheated.
How to Reheat
- Skillet: Reheat over medium heat with a splash of oil. Add a fresh egg if the original ones are overcooked.
- Microwave: Works for quick meals, but the eggs will firm up a bit.
Can You Freeze It?
Freeze the hash base without eggs. Let it cool, then pack it into freezer bags.
Reheat and top with a freshly cooked egg when ready.
Frequently Asked Questions
Can I use frozen riced cauliflower?
Yes! Just thaw and squeeze out excess moisture with a towel so it crisps instead of steaming.
How do I know when the eggs are done?
Cover the skillet and check after 4 minutes. The whites should be set but the yolks still soft.
Cook longer if you prefer firm yolks.
Can I add protein to the hash?
Absolutely. Crumbled sausage, ground turkey, or chopped bacon work great and can be added with the cauliflower.
Is this keto-friendly?
Yes! It's naturally low in carbs and high in veggies.
Skip toppings like beans or tortillas if you're keeping carbs low.
Can I make it dairy-free?
Just skip the cheese or use your favorite dairy-free option. Everything else is naturally dairy-free.
Cauliflower Hash with Eggs (Low Carb Skillet)
Ingredients
Equipment
Method
- Heat oil in a skillet over medium heat. Add onion, bell pepper, and garlic. Sauté until softened, about 3-4 minutes.
- Add riced cauliflower, smoked paprika, salt, and pepper. Stir to coat. Let cook undisturbed for 3 minutes to crisp. Stir and repeat until golden and tender.
- Make small wells in the hash and crack an egg into each one. Cover the skillet with a lid or foil.
- Cook 4-5 minutes until egg whites are set and yolks are soft. Add toppings if desired and serve hot.
Notes
- Thaw and pat dry frozen cauliflower to avoid soggy hash.
- Add sausage or turkey for a protein boost.
- Use dairy-free cheese to keep it paleo or Whole30-friendly.
Tried this recipe?
Let us know how it was!Cauliflower Hash with Eggs (Low Carb Skillet) is an excellent weeknight option - most versions come together in 30-45 minutes with minimal prep and everyday pantry ingredients.
The foundation of Cauliflower Hash with Eggs (Low Carb Skillet) is a handful of core ingredients - typically a protein or main component, aromatics, and a seasoning base. The full ingredient list is straightforward and easy to shop for.
Yes - it freezes well. Cool completely before storing in a freezer-safe container. Thaw overnight in the fridge and reheat gently on the stovetop or in the oven.
Store leftovers in an airtight container in the fridge for up to 4 days. For longer storage, freeze in portions for up to 3 months.
Carrie is a food writer and editor with more than 15 years of experience. She has worked for some of the biggest names in the food industry, including Bon Appétit, Food & Wine, and Martha Stewart Living.
As the Editor in Chief of EpicureDelight, Carrie oversees all of the content on the site. She also manages the team of contributing writers and editors, who help to create delicious recipes, helpful tips, and informative articles that you’ll find on the site.
A native of the Chicago area, Carrie is passionate about all things food. She loves trying new restaurants and experimenting with new recipes in her kitchen. She’s also a graduate of the Culinary Institute of America, so she knows a thing or two about food!
