⏱ 25 min totalCauliflower Hash With Eggs
Per 1 serving · 463 g · 10 ingredients
of a 2,000 cal day
- Protein14g18% of calories
- Carbs23g27% of calories
- Fat20g55% of calories
At a glance
One serving of Cauliflower Hash With Eggs (463 g) has 309 calories, with 14 g of protein, 23 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (29% DV), dietary fiber (26% DV) and Vitamin C (168% DV). Keep an eye on saturated fat and cholesterol, which provide 20% and 63% of the daily value.
High in
20%+ of the daily value
- Protein29%
- Dietary fiber26%
- Vitamin C168%
- Vitamin E20%
- Vitamin K125%
- Riboflavin (B2)36%
Good source of
10–19% of the daily value
- Vitamin A15%
- Thiamine12%
- Niacin17%
- Vitamin B1219%
- Calcium12%
- Magnesium14%
Watch
20%+ of the daily value
- Saturated fat20%
- Cholesterol63%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
½ small raw Red onion
1 clove Garlic
¼ tsp Cilantro
½ tsp Paprika
½ head medium Cauliflower
¼ cup Chicken stock
1 ½ tbsp Parsley
1 large Egg- 🥄½ dash Salt
Directions
- 1
Heat 1 tablespoon of olive oil in a large frying pan over medium heat. Add the finely chopped red onion and sliced garlic.
- 2
Sauté until soft and fragrant, then add the coriander and paprika. Stir to coat the onion in the spices and add the cauliflower florets.
- 3
Pour in the chicken stock and cook for 10-15 minutes until the stock is absorbed and the cauliflower is tender.
- 4
Season with salt to taste and add the chopped parsley. Stir well and plate.
- 5
Heat the remaining oil in the same pan and crack in the eggs. Cover with a tight lid and cook until the whites are set but the yolks remain runny, about 2 to 2 1/2 minutes.
- 6
Top the cauliflower hash with the eggs and serve.
Vitamins & minerals
Amounts for 1 serving (463 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 131 μg | 15% |
| Vitamin C | 151 mg | 168% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 150 μg | 125% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 3 mg | 17% |
| Vitamin B6 | 1 mg | 57% |
| Folate (B9) | 204 μg | 51% |
| Vitamin B12 | 0.5 μg | 19% |
| Pantothenic acid | 3 mg | 56% |
| Choline | 285 mg | 52% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 120 mg | 12% |
| Iron | 3 mg | 39% |
| Potassium | 1,085 mg | 23% |
| Magnesium | 59 mg | 14% |
| Phosphorus | 256 mg | 37% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 22% |
| Selenium | 19 μg | 34% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 568 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 5 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 81 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 309 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 59minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Cauliflower Hash With Eggs?
One serving of Cauliflower Hash With Eggs (1 serving) has 309 calories, which works out to 67 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Cauliflower Hash With Eggs high in protein?
It provides a solid 14 g of protein per serving (29% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Cauliflower Hash With Eggs keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cauliflower Hash With Eggs?
328 mg per serving.
How much sugar is in Cauliflower Hash With Eggs?
6.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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