February 03, 2022
Healthy Hash Browns
Gluten-free | Sugar-free | Dairy-free | Deep fryer free
Makes: 6-8 Hash Browns
Cuisine: American
Course: Breakfast
Difficulty: Easy
Prep time: 20 minutes
Cook time: 30 - 35 minutes
The delicious hash brown is a popular American breakfast essential consisting of pan or deep-fried shredded or diced potatoes. They’re generally smothered in ketchup (tomato sauce) or BBQ sauce and accompanied by greasy sausages, bacon and pan-fried eggs. The sound of all that can make your stomach turn, or the opposite. But, whatever the reaction, you’re here for a healthier version of this New York staple.
If you’re on a health journey, the worst thing you can do is consume something that combines bad fats (deep-fried) with simple carbs (potato). Now, I’m not saying that eating deep-fried hash browns once in a while is going to undo all your hard work. However, if you’re someone who likes to indulge more often, then you’re going to need a healthier version.
My healthy hash browns contain no potato and are free from gluten, sugar & dairy. They’re also not pan or deep-fried! So, they won’t spike your insulin or raise your blood glucose, making them a super healthy alternative to this breakfast favourite.
Hints, Tips & Tricks
As this recipe is gluten-free, I use xanthan gum to provide elasticity and fluffiness that the gluten would otherwise provide.
I also use psyllium husk as a binding agent to ensure the ingredients hold together nicely. As psyllium husk is a soluble fibre and prebiotic, it also helps add more fibre to our diets. The recommended daily fibre intake is between 25 grams to 30 grams[1], and just one tablespoon of psyllium husk contains around 5 grams of fibre.
This recipe also calls for nutritional yeast. As well as being a vegan-friendly source of complete protein, B vitamins and trace minerals[2], it also gives the dish a nice savoury flavour.
Ingredients
- 500 g (1.1 lb) cauliflower florets
- 2 large eggs
- 2 tsp xanthan gum
- 2 tsp psyllium husks
- 1 tsp Himalayan or mineral salt
- 1 tsp freshly milled black pepper
- 2 tbsp nutritional yeast
- 2 tsp coconut or avocado oil
Method
- Preheat your oven to 190C (390F) and line a baking sheet with non-stick baking paper. Alternatively, you can use an air fryer set on 180C (350F)
- Turn the cauliflower into rice by processing the florets until they are the size of rice grains. Do not overload your food processor to break the cauliflower evenly. If you don’t have a food processor, chop the cauliflower furiously to small and even bits. You can also grate the cauliflower.
- Mix the cauliflower rice with the eggs, xanthan gum, psyllium husks, salt, pepper and nutritional yeast. Stir till the mixture is well combined.
- Brush the baking paper with some coconut or avocado oil and, using a cookie-cutter, shape the mixture into 6-8 hash browns. The oil will help develop the golden colour, while the baking paper will stop the hash sticking to the sheet.
- I used two tablespoons of mixture pushed into the cookie-cutter per hash brown, but this will all depend on the size of your cutter. Alternatively, shape the hash browns freestyle with clean, slightly wet hands.
- Brush the tops of the hash browns with a little more of the oil and bake the hash in the oven for 30-35 minutes or until the hash is golden brown. If using an air fryer, cook for 20 minutes or until golden.
- Eat hot or store in the fridge for up to 5 days, or you can freeze between pieces of non-stick baking paper packaged tightly in plastic wrap for up to 3 months. Defrost overnight and then crisp up for 5-10 mins in the oven or air fryer set on 180C (350F)
Sources:
[1] https://nutritionfoundation.org.nz/nutrition-facts/nutrients/carbohydrates/fibre
[2] https://www.healthline.com/nutrition/nutritional-yeast#section8