I was recently asked by someone with diabetes if I had a lower-carb version of a hash brown patty. I didn’t at that time, but now I do! Here’s the delicious result—-with cauliflower swapped in place of potato.
These patties do get nicely browned and a slight bit crisp. (These are not deep fried in order to keep them calorie-friendly; so, don’t expect extra crispiness!) My personal trick: Make these in advance and keep chilled in the refrigerator. Then over the next several days, quickly heat the number of patties that you need. Reheat in a toaster oven … or even a regular toaster! (Hint: For those of you who don’t need to curb calories, these can be reheated and crisped up by pan-frying them!)
Serve them warm as hash brown patties alongside scrambled eggs or like potato pancakes topped with a dollop of organic sour cream or grass-fed Greek yogurt. Alternatively, enjoy warm or at room temperature with topping of choice, such as avocado, tapenade, or beet hummus, plus fresh microgreens. And there are still more possibilities! Savor as a swap for English muffins in Eggs Florentine. Top with veggie chili and chili fixin’s for a Meatless Monday or gameday pick. Or for those that celebrate Hanukkah, serve these as a healthier take on traditional potato latkes with a dollop of applesauce. Definitely a fun food!
Why it’s better for you? Unlike some frozen or fast food hash brown patties, these cauliflower patties contain no genetically modified oil, no added beef flavor, and no synthetic color-retaining chemicals, like sodium acid pyrophosphate or disodium dihydrogen pyrophosphate!
cauliflower “hash brown” patties
Yield: 6 servings
Serving size: 2 patties
- 1 pound fresh cauliflower florets
- 1 1/2 tablespoons extra-virgin olive oil
- 1/3 cup raw shelled hemp seeds
- 1 1/2 tablespoons white chia seeds
- 3 scallions, green and white parts, minced
- 2 large garlic cloves, minced
- 1 teaspoon sea salt, or to taste
- 1/2 teaspoon minced fresh rosemary
- 1/8 teaspoon freshly ground black pepper and/or cayenne pepper
- 1/8 teaspoon turmeric powder
- 2 large organic eggs, lightly beaten
- Add the cauliflower to a large saucepan, add cold water to cover, and bring to boil over high heat. Reduced heat to medium, cover, and simmer until the cauliflower is fork tender, about 12 minutes. Drain well.
- Preheat the oven to 475° Line two large baking sheets with unbleached parchment paper.
- In a large bowl, mash the cauliflower with the olive oil until mixture resembles extra-lumpy mashed potatoes. Add the hemp seeds, chia seeds, scallions, garlic, salt, rosemary, pepper, and turmeric and stir until well combined. Set aside 15 minutes to allow chia seeds to gel. Stir in the eggs.
- Drop the mixture onto the prepared baking sheets using a ¼-cup dry measuring cup, then flatten the mixture using your fingertips to form 12 (3- to 3¼-inch diameter)* patties.
- Bake the patties for 15 minutes, flip over each patty with a spatula, then bake until golden brown, about 8 to 10 minutes more. Serve warm.
*Alternatively, make 24 small (bite-size) patties if you prefer to serve these patties appetizer-style as a finger food. Adjust baking time as needed.
Per serving: 140 calories, 10g total fat, 1.5g saturated fat, 0g trans fat, 60mg cholesterol, 420mg sodium, 6g total carbohydrate, 3g dietary fiber, 2g sugars, 7g protein
The “Before” Version
- To cut excess carbs but keep flavor and nutrition, swap cauliflower in place of part or all of the potatoes in a recipe. (But please don’t cut potatoes out of your diet…they’re healthful, too!)
- For extra flavor, do use herbs and spices, like fresh rosemary and cayenne pepper.
- For extra color, do add a pinch (or more!) of turmeric powder.
- To punch up plant-based protein and healthful fat, incorporate hemp or chia seeds—or both.