Cauliflower Hash Recipe - Super Versatile!

Cauliflower has with zucchini, eggs, mozzarella, sage, and jalapeño.

Cauliflower has with zucchini, eggs, mozzarella, sage, and jalapeño.

Perfect for any season...

This recipe is super quick, super easy, and very versatile. It utilizes fresh cauliflower as the base and then is customizable from there with whatever you have in the fridge. Cauliflower is the perfect substitute for potatoes when you are looking for something lighter and lower carb. Cauliflower is a cruciferous vegetable. You can't go wrong with vegetables from this family when it comes to nutrient content... they are some of the healthiest things you can eat. Unlike broccoli and cabbages though, cauliflower is highly adaptable to whatever flavors you want to use. Southwest - sure! Italian - sure! Curry - sure! It works for almost everything.

The hash prior to adding eggs and cheese.

The hash prior to adding eggs and cheese.


  1. Heat a medium non-stick skillet on medium high. 
  2. Grab a fresh head of cauliflower and cut off a section. Shave thin slices of the cauliflower with a large chef's knife until you have about 2 cups.
  3. Spray the pan generously with olive oil cooking spray. Place the cauliflower in the pan.
  4. Dice the zucchini and add to the pan. 
  5. Add in all purpose seasoning, salt, and pepper.
  6. Let the vegetables cook for a few minutes before you stir. Repeat the process until you start to see char and caramelization.
  7. Spread out the veggies evenly on the pan. Add the fresh sage. Crack the eggs on top. 
  8. As the eggs start to cook, chop the cheese into small chunks.
  9. Stir in the semi-cooked eggs in a gentle scramble. Try to scrape as much off the pan as you can. If things are sticking, lower the heat.
  10. Add in cheese and turn down heat to low.
  11. Sliced the jalapeño thinly.
  12. To plate, remove contents of pan onto a plate or in a bowl. Top with jalapeño and fresh cracked pepper / salt to taste. 


Protein: 34g, Carbs: 24g, Fat: 22g, kCal: 400


Cauliflower Hash Recipe

Makes enough for one small meal or two sides.


  • 3 cups shaved cauliflower
  • 1 cup diced zucchini
  • 3 large eggs
  • 1/4 cup mozzarella cheese
  • 1 tbsp fresh chopped sage
  • 1 tbsp fresh sliced jalapeño
  • 1/2 tsp all purpose seasoning
  • pink or sea salt to taste
  • fresh ground pepper to taste


  • Want it Vegan? Use firm tofu instead of eggs. Forgo the cheese and use a non-dairy cheese or nutritional yeast.
  • Go Seasonal: This will work with a variety of vegetables. In spring try patty pan squash, green onion, or spinach. In summer, go southwest and use tomato, cilantro, peppers, and salsa on top. In cold seasons, use mushrooms and savory herbs like thyme, sage, and rosemary.
  • Low Fat: Substitute full fat cheese for low fat cheese or use low fat plain yogurt instead. Omit the egg yolks and use egg whites only.
  • Protein Boost: Add a dollop of plain Greek Yogurt on top. Serve vegetarian sausage on the side or mix in seitan crumbles while cooking the veggies. 
  • Make a Muffin: Cook the veggies in a pan and then transfer to a mixing bowl. Mix in eggs and cheese. Pour into a oiled muffin tin and bake until eggs set. 

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Thanks for stopping by! I am not a nutritionist but I am a nutrition junkie. I love looking for new recipes that help me achieve optimum health and wellness. I hope you enjoy these and if you have something to add or share, feel free to leave a comment.