Easy Low-Carb Keto Hash Browns

We go in phases.

Sometimes, I’m on a roll with keeping our kids’ carb intake in check. And then there are stretches of times that I’m not.

I get lazy. I start the “life is too short to not enjoy carbs” talk. I run short on time. I give in to the pressure of just wanting to eat what “everyone else” is eating. (sigh) Or sometimes I just run out of the “right” groceries!

However, when the stars ARE in alignment and everything seems in my favor, I like to bust out some high fat/low carb/moderate protein menu items that deliver on flavor AND keep our blood sugar and insulin on the right track.

This quick & easy little recipe for hash browns is one of those that reiterates to my offspring that food CAN taste delicious AND not be silently subtracting from your health in the process!

Low-Carb Keto Hash Browns

Prep time: 10-15 minutes (depending on the source of cauliflower) 

Cook time: 15-20 minutes


  • Cauliflower (about 3 cups – or one small head, grated. I use frozen organic riced cauliflower. Doesn’t get much easier!)
  • 1-2 eggs
  • 3/4 cup shredded cheddar cheese
  • 1/4 tsp cayenne pepper (optional) 
  • 1/4 tsp garlic powder
  • 1/2 tsp+ sea salt
  • 1/8 tsp black pepper
  • really, just season these to taste!
  • add any extras that suit your taste: onions, chives, bacon bits, sausage chunks, peppers, etc.


Try to make sure any excess moisture has been removed from the cauliflower before making this.

Pre-heat oven to 400 degrees. 

  1. Place cauliflower in a mixing bowl, add the remaining ingredients and combine well.
  2. Form into six square shaped hash browns and place on a greased baking tray.
  3. Place in a 400 degree oven for 15-20 minutes. If you like a bit of crisp to your hash browns, let them broil on low for another few minutes while you keep a watchful eye.
  4. Let sit for 10 minutes and the hash browns will firm up a bit. 

OPTION: My cauliflower still had too much moisture the first time I made these. Since I was in a hurry and didn’t have time to let it fully dry, I improvised and made this as a PAN of hash browns instead of individual bars. That way, I didn’t have to worry about them holding their shape. I simply cut out individual pieces to serve. Super easy AND saves me time. I’ve made it that way ever since!

Note: I often double up the recipe as shown so that I can make a bigger, thicker panful in one shot. These keep well in the fridge and freezer and re-heat nicely when I wrap in foil and heat in the convection oven for a bit while prepping the rest of their meal.

My children who can grow a little tired of all-things-cauliflower-and-avocado LOVE these hash browns! They like them with a little extra spice… so definitely play around with it and personalize it with your own special add-ons!

These also PACK well for school lunches, work lunch, field trips and road trips. Just so ya know.

Let me know how you like them!

Dr. Colleen Trombley-VanHoogstraat (“Dr Mom Online”) is a long-time personality in Natural Health & Wellness and is in her 24th year of active practice in Michigan, along with her husband Dr. Marc VanHoogstraat. She’s also the proud mom of two rather fabulous kiddos that she currently home schools. Her unique perspective of the science of Wellness provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through functional nutrition, movement, mindset, cellular detoxification, and metabolic re-setting, jump on board as a regular reader of Dr Mom Online when you plug in your name and email address and follow along on Facebook at https://www.facebook.com/drmomonline/


Dr. Trombley

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