Cauliflower & Bacon Hash

By Suzanne Anderson March 13, 2023 31 mins read 122 Views

This recipe takes a timeless breakfast classic and gives it a paleo-friendly, ketogenic upgrade: juicy, sizzling hot bacon and pan-fried onion meet beautifully browned and flavorsome hashed cauliflower. This meal brings you all the body and texture of a traditional hash, minus the carb-heavy potato—not to mention the added bonus of some extra healthy nutrients!

Keto Cauliflower & Bacon Hash Second

There’s nothing better than the rich aroma of onions frying in bacon fat in the morning. But when you’re cutting out the carbs, it can be tricky to find the ingredients to give a breakfast hash its savory foundation. That’s where the cauliflower comes in. This versatile vegetable works great as a potato substitute when diced into small pieces: it fries excellently, soaks up all the rich flavors of the bacon fat, and comes packed with vitamins C and K, calcium, iron, potassium, and magnesium.

For that extra boost, fry up some eggs to lay overtop of your hash. Eggs are a powerhouse of disease-fighting nutrients, cramming high levels of protein, minerals, and healthy fats into a low-calorie package. Not to mention they’re delicious, and your cauliflower hash will soak up that runny yolk for the perfect creamy finish.

Our final tip before we get started is this: don’t skip the spices. Smoked paprika and lemon juice really round out this dish, adding flavorsome savory undertones and cutting through the bacon fat for a subtle hint of freshness. You also don’t have to be limited to breakfasts with this meal: it makes for the perfect satisfying side to a lunch or dinner meal too. Quick and easy to throw together, this one is bound to keep the whole family happy!

Yields 4 servings of Cauliflower & Bacon Hash

The Preparation

4 slice bacon, diced
1 medium onion, diced
1 teaspoon fresh garlic, minced
12 ounce cauliflower, chopped
1/2 teaspoon smoked paprika
2 tablespoon water
1 tablespoon lemon juice
2 ounce cheddar cheese
2 tablespoon butter
4 large egg
2 teaspoon fresh parsley, minced
Salt and pepper to taste

The Execution

1. Measure out and prepare all the ingredients. In a frying pan over medium heat, cook the chopped bacon until done to your crispy likeness. Remove bacon from frying pan.

Cauliflower & Bacon Hash

2. With the same skillet, add in the onion and garlic. Cook until fragrant.

Cauliflower & Bacon Hash

3. Add in the chopped cauliflower and let cook for about 2-3 minutes.

Cauliflower & Bacon Hash

4. Season the cauliflower with paprika, salt, and pepper. Stir to season the cauliflower.

Cauliflower & Bacon Hash

5. Add the water to the frying pan. Cover with a lid and let cook for about 5 minutes or until the cauliflower becomes tender.

Cauliflower & Bacon Hash

6. Add the cooked bacon into the frying pan. Season with lemon juice. Stir to combine well.

Cauliflower & Bacon Hash

7. Cover with a lid and let cook for another 2 minutes. Then remove from heat, sprinkle with cheese, cover again, and set aside until the eggs are cooked.

Cauliflower & Bacon Hash

8. In another pan, add the butter and eggs. Fry over medium heat until done.

Cauliflower & Bacon Hash

9. Serve the cauliflower hash with the fried eggs. Garnish with parsley. Enjoy!

Keto Cauliflower & Bacon Hash Long

This makes a total of 4 servings of Cauliflower & Bacon Hash. Each serving comes out to be 368 calories, 29.3g fat, 4.7g net carbs, and 19.7g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
4.00 slice bacon	597	52.3	0	0	0	29.9
1.00 medium onion	38	0.1	8.8	1.6	7.2	1.3
1.00 teaspoon fresh garlic	4	0	0.9	0.1	0.9	0.2
12.00 ounce cauliflower	78	1.7	14	7.8	6.1	6.1
0.50 teaspoon smoked paprika	3	0.2	0.6	0.4	0.2	0.2
2.00 tablespoon water	0	0	0	0	0	0
1.00 tablespoon lemon juice	3	0	0.9	0.1	0.8	0.1
2.00 ounce cheddar cheese	229	18.9	1.8	0	1.8	13
2.00 tablespoon butter	203	23	0.0	0	0.0	0.2
4.00 large egg	315	20.9	1.6	0	1.6	27.6
2.00 teaspoon fresh parsley	1	0	0.2	0.1	0.1	0.1
0.00 none salt and pepper	0	0	0	0	0	0
Totals	1471	117.1	28.7	10.1	18.6	78.6
Per Serving (/4)	368	29.3	7.2	2.5	4.7	19.7

Cauliflower & Bacon Hash

40 minutes

Yield: 4 servings

Calories per serving: 368

Fat per serving: 4.7g

Cauliflower & Bacon Hash

The Preparation

4 slice bacon, diced
1 medium onion, diced
1 teaspoon fresh garlic, minced
12 ounce cauliflower, chopped
1/2 teaspoon smoked paprika
2 tablespoon water
1 tablespoon lemon juice
2 ounce cheddar cheese
2 tablespoon butter
4 large egg
2 teaspoon fresh parsley, minced
Salt and pepper to taste

The Execution

Measure out and prepare all the ingredients. In a frying pan over medium heat, cook the chopped bacon until done to your crispy likeness. Remove bacon from frying pan.
With the same skillet, add in the onion and garlic. Cook until fragrant.
Add in the chopped cauliflower and let cook for about 2-3 minutes.
Season the cauliflower with paprika, salt, and pepper. Stir to season the cauliflower.
Add the water to the frying pan. Cover with a lid and let cook for about 5 minutes or until the cauliflower becomes tender.
Add the cooked bacon into the frying pan. Season with lemon juice. Stir to combine well.
Cover with a lid and let cook for another 2 minutes. Then remove from heat, sprinkle with cheese, cover again, and set aside until the eggs are cooked.
In another pan, add the butter and eggs. Fry over medium heat until done.
Serve the cauliflower hash with the fried eggs. Garnish with parsley. Enjoy!

Notes

This makes a total of 4 servings of Cauliflower & Bacon Hash. Each serving comes out to be 368 calories, 29.3g fat, 4.7g net carbs, and 19.7g protein.

https://www.ruled.me/cauliflower-bacon-hash/

The post Cauliflower & Bacon Hash appeared first on Ruled Me.

By: Sarah Shaeffer
Title: Cauliflower & Bacon Hash
Sourced From: www.ruled.me/cauliflower-bacon-hash/
Published Date: Tue, 24 Jan 2023 10:00:39 +0000

Frequently Asked Questions

Can you eat rice on keto?

Hesitating? People are often unsure whether or not to include rice in a ketogenic diet. There are two options: yes or no. Depending on which rice you choose, it may fit into your macros but could cause problems with your carefully planned diet.

Rice is a grain-based carbohydrate and packs quite a bit of energy per cup. It is important to avoid eating large quantities of wild, white, and brown rice if you are trying limit your intake of calories and carbs. Certain varieties of rice, like cauliflower and broccoli, have low carbohydrate levels, but still provide essential nutrients such as vitamin C, fibre and protein.

Cauliflower can be used to replace rice in ketosis. It has 3g of net carbs per 1-cup portion. However, this is an easy substitution. You should make sure you have enough water throughout the day so that you don't feel bloated from the additional starches in your rice meal.

A healthy grain such as cauliflower rice or low-carb alternative like cauliflower rice may help to boost essential vitamins and minerals. It can also provide a pleasant texture that will support a successful ketogenic diet. If you are wondering whether you should eat rice while on keto, here is the answer. Be mindful of which variety but how much you choose with each meal, and skip any additional fixings that take away from this delicious grain's naturally nutritious benefits!

Can I eat a vegan keto diet?

Understanding how the lifestyle works is key to determining if you are able to eat a vegetarian diet. It's not difficult to follow a vegetarian keto lifestyle. This means you will have to eliminate animal products from your diet, and instead eat plant-based foods that are low in carbohydrates and high in fats.

You must monitor your macronutrients when eating vegan keto. This means that you should be watching the amounts of carbohydrates and proteins in each meal. You should reduce your intake of protein and increase your intake of fat. In order to achieve nutritional ketosis (a state of optimal metabolic function), you must reduce your consumption of carbohydrates. This will allow your body to burn more fat than glucose for energy.

Apart from monitoring carbohydrate intake and calculating macros, you will also need to pay attention to whole foods rich in nutrients like avocados, nuts, seeds, leafy greens, olive oil, and healthy unsaturated oil like coconut oil. A vegan ketogenic diet should include vitamin B12 supplementation. This is because many people don't have enough of the essential vitamins and minerals they need.

If you are looking for plant-based options (such as tempeh/tofu), which are naturally low in carbohydrates but rich with protein, and then add some strategic supplementation sprinkled throughout with macro counting, it is possible to easily reach your nutrient requirements for success on a ketogenic vegetarian diet.

Is keto right?

To find the right path for you, it is important to make a conscious decision to ask tough questions and research. The keto diet has been around since the beginning and is still popular today. It is believed that it offers many health benefits, not just weight loss.

Ask yourself: What are my health goals. Is it to lose weight, improve my mental clarity, or balance my gut microbiome. Although there are no single-size-fits all methods, keto is a good place where you can start.

Keto focuses on reducing carbohydrate intake. The ideal amount is 20 grams per day. This puts our bodies in a biochemical state called nutritional ketosis, where fat is used as an energy source to replace sugar and glucose. While it might be hard to stick to a strict carbohydrate limit at first, it will become easier over time.

You should be able to see positive metabolic effects by following the ketogenic diet as long as your nutritional quality is strong and you continue to eat healthy fats such as Omega 3 fatty acid and other beneficial mono/polyunsaturated oils found in avocados and salmon.

Keto can be sustainably balanced with adequate nutrient intake. For maximum benefits, ensure that you only eat real whole foods. Don't underestimate the value of portions. If done correctly, keto could be very beneficial for your individual needs, so take the time to learn more about it through reliable sources before taking any big steps forwards (or backward).

Can you eat fruit on keto?

Are you curious about whether fruit can be eaten on a keto diet. Yes, but be careful.

Keep carbs low to stay in ketosis, and burn fat. A healthy and balanced keto diet can include some fruits.

While low-carb fruits can fit into a keto meal plan, they should be consumed sparsely and in careful moderation. Different fruits have different amounts of carbs. For example, bananas have significantly higher carbs than avocados.

Fruits contain sugar, which your body breaks down into glucose for energy production. If you are trying to reach nutritional ketosis, an excessive amount of sugar could cause blood sugar spikes. It's important that you pay attention to the portion sizes of sugary items and not overdo it.

Fresh fruit is more nutritious than processed sugary snacks. This will help you fuel your body, without the added carbs of desserts and processed snacks such as pies or candy bars.

Remember that fresh fruits are generally healthier than sugary treats when you're weighing whether or not the keto diet is right for your needs. But, only one portion at a given time.

Statistics

It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)

External Links

How To

How to determine if the Ketogenic Diet is right for you

Understanding the power of your diet starts with exploring potential benefits. A healthy diet will help you achieve better mental and physical health.

The ketogenic diet is one possible solution that may provide results that speak for themselves - but how do you know if it's working? It's important that you can accurately assess the impact of this eating style on your health and lifestyle.

You can track your responses to this diet plan and see how they impact you. Take a look at how much energy and time you have each day. Does it feel like you are eating more? Has your digestion improved? Is your overall sleep quality better? Are certain activities more or less uncomfortable?

These are important considerations. These are all important factors to consider. You should also monitor your metabolic levels, such as blood sugar and cholesterol. This will help you to determine whether the ketogenic plan is helping or hindering your progress towards your desired goals.

Finally, check in on body composition, too - have there been any noticeable changes in fat loss and muscle gain? The ketogenic diet can be beneficial if you experience slow but steady progress over time.