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.

A top-down photo of a cast iron skillet filled with golden cauliflower hash and four sunny-side-up eggs nestled on top. The eggs have a runny yolk. The skillet is placed on a marble kitchen counter. The cauliflower hash is garnished with chopped parsley and red pepper flakes. There are avocado slices and a lime wedge on the side. The overall photo has a warm hue.

Whether you’re keeping things light or just want a breakfast-for-dinner option, this one’s quick, filling, and endlessly flexible.

Table of contents

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.

A photograph showcasing a meticulously arranged mise en place on a gleaming white marble kitchen counter. Chopped yellow and red bell peppers, diced onions, riced cauliflower, and peeled garlic cloves are neatly scattered alongside a small ceramic bowl containing four vibrant brown eggs. A well-worn cast iron skillet rests beside the ingredients, and a drizzle of golden olive oil is artfully poured over the vegetables, ready for cooking - the arrangement evokes the phrase "Dinner Prep". Soft, natural light streams in from a nearby window, illuminating the scene and casting gentle shadows across the marble surface.

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.

A photograph capturing a close-up of riced cauliflower, diced red onion, and sliced bell peppers sizzling in a well-seasoned cast iron skillet. The riced cauliflower is just beginning to brown, showcasing a slightly crisp texture, while the onions are translucent and the peppers retain their vibrant colors. A wooden spoon rests mid-stir, with wisps of steam rising to blur the background, and a portion of a cool gray marble kitchen countertop is visible to the side. Soft, warm kitchen lighting highlights the textures and colors of the ingredients, creating an inviting and comforting image.

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.

A photograph of a rustic cast iron skillet filled with a vibrant golden cauliflower hash, creating a warm and inviting breakfast scene. Four perfectly sunny-side-up eggs, with glistening yolks, are nestled atop the hash, garnished with freshly chopped parsley and a sprinkle of bright red pepper flakes. Alongside the skillet, slices of creamy avocado and a juicy lime wedge rest on a cool, grey marble kitchen counter, reflecting the overhead light. Soft, natural light streams in from a nearby window, illuminating the dish and creating gentle shadows across the countertop.

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.

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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.

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Cauliflower Hash with Eggs (Low Carb Skillet)

This cauliflower hash with eggs is a low-carb, veggie-packed skillet meal that’s great for breakfast or dinner. Quick, filling, and totally customizable.

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Prep Time 10

Cook Time 15

Total Time 25

Course Breakfast, Brunch

Cuisine American, Low Carb

Servings servings

Equipment

Skillet Preferably cast iron
Lid or foil To cover skillet while eggs cook

Ingredients

3 cups riced cauliflower fresh or frozen (thawed)
2–4 eggs depending on serving size
1 onion small, diced
1 bell pepper any color, chopped
2 cloves garlic minced
2 tablespoons olive oil or avocado oil
1 teaspoon smoked paprika
salt and black pepper to taste
optional toppings hot sauce, cheese, avocado, herbs

Instructions

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.

Keyword cauliflower hash, eggs and veggies, low carb skillet

Tried this recipe?Let us know how it was!

Carrie Boyd

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 IntroChicago.com, 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!

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