Cauliflower and Ground Beef Hash Recipe

Cauliflower and Ground Beef Hash is a hearty, nutritious, and low-carb dish that combines the savory flavors of seasoned ground beef with the subtle texture of cauliflower, creating a dish that is satisfying, easy to prepare, and packed with flavor. It’s a fantastic option for breakfast, lunch, or dinner and works well as a comforting, one-pan meal. Whether you’re following a keto, paleo, or gluten-free diet, this hash is a great way to enjoy a filling meal without compromising on taste.

This recipe not only uses cauliflower as a base to replace traditional potatoes, making it lower in carbs, but it also incorporates ground beef, which adds a savory, rich flavor. The dish can be customized with additional vegetables, herbs, and spices to suit your taste. Plus, it’s incredibly versatile and can be adjusted to serve a crowd or a single meal.

Let’s dive into the details!

Step-by-Step Instructions

Now, let’s break down the process of making Cauliflower and Ground Beef Hash in detail.

Step 1: Preparing the Cauliflower

1. Chop the Cauliflower:

   • Start by cutting the cauliflower into small florets. For a hash, you want to chop the cauliflower into small, bite-sized pieces to resemble the texture of diced potatoes in traditional hash recipes.
   • You can also use a food processor to quickly chop the cauliflower into rice-sized pieces. This will give the hash a more uniform texture and help it cook more evenly.

2. Steam or Microwave the Cauliflower:

   • If you prefer a slightly tender texture for the cauliflower, you can steam or microwave the florets before adding them to the pan. This helps to speed up the cooking process and ensures they soften without burning in the pan.
   • To microwave, place the cauliflower florets in a microwave-safe bowl with a little water, cover it with a lid or plastic wrap, and microwave on high for about 3-4 minutes. Drain any excess water once done.
   • Alternatively, you can steam the cauliflower in a steamer basket over boiling water for 4-5 minutes.

Step 2: Cooking the Ground Beef

1. Brown the Ground Beef:

   • Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil.
   • Add the ground beef to the pan and cook, breaking it up into small pieces with a spoon or spatula. Continue cooking for about 5-7 minutes or until the beef is browned and fully cooked. Make sure to drain any excess fat if necessary.
   • Season the beef with a pinch of salt and pepper while cooking to help enhance the flavor.

2. Add Spices:

   • Once the beef is browned, add the paprika, cumin, oregano, chili powder, and red pepper flakes (if using). Stir the spices into the beef to coat it evenly and allow the flavors to infuse for another 2 minutes.

Step 3: Adding Vegetables

1. Cook the Onion and Bell Pepper:
   • In the same skillet with the cooked beef, add the remaining tablespoon of olive oil. Then add the finely chopped onion and bell pepper to the pan. Cook for about 4-5 minutes, stirring occasionally, until the vegetables are softened.
2. Add the Garlic and Grated Carrot:
   • Add the minced garlic and grated carrot (if using) to the skillet. Stir everything together and cook for another 2-3 minutes until the garlic becomes fragrant and the vegetables are well mixed.

Step 4: Combine Cauliflower with Beef and Vegetables

1. Add the Cauliflower:

   • Once the beef and vegetables are cooked, add the chopped or riced cauliflower to the pan. Stir everything together and cook for another 5-7 minutes, allowing the cauliflower to absorb the flavors of the beef and seasonings.
   • If the cauliflower begins to stick to the pan, you can add a splash of water or more olive oil to help it cook evenly.

2. Season the Hash:

   • Taste the hash and adjust the seasoning by adding more salt, pepper, or spices to suit your preference. Stir to ensure everything is evenly distributed.

Step 5: Optional – Fry the Eggs

1. Fry the Eggs (Optional):
   • If you want to top your hash with a fried egg, heat a separate small non-stick skillet over medium heat. Add a small drizzle of olive oil or butter.
   • Crack the eggs into the skillet and cook until the whites are set but the yolks are still runny (about 3-4 minutes). You can cover the skillet with a lid for the last minute to help cook the egg whites more thoroughly.
   • Once cooked, remove the eggs from the skillet and set aside.

Step 6: Assemble and Serve

1. Serve the Hash:
   • Serve the cauliflower and ground beef hash in bowls or on plates. If you’ve made fried eggs, place one egg on top of each serving for extra richness.
2. Garnish:
   • Garnish with fresh chopped parsley, green onions, avocado slices, shredded cheese, or a dollop of sour cream if desired.

Tips and Tricks for Perfect Cauliflower and Ground Beef Hash

1. Texture of Cauliflower:

   • If you prefer a softer, more mash-like texture, you can cook the cauliflower for a longer period of time. Alternatively, for a more al dente texture, reduce the cooking time after adding the cauliflower to the pan.
   • Using a food processor to “rice” the cauliflower makes it cook much faster and provides a rice-like consistency, which may appeal to those who prefer a smoother texture.

2. Ground Beef Alternatives:

   • If you’re not a fan of ground beef, you can easily swap it for ground turkey, chicken, or pork. If you want to make it a vegetarian dish, use crumbled tofu or a plant-based meat substitute.

3. Flavor Variations:

   • You can adjust the seasoning to your preference. For a more Italian flavor, add Italian seasoning and Parmesan cheese. For a more Tex-Mex twist, try adding taco seasoning or jalapeños.
   • Feel free to toss in other vegetables like zucchini, mushrooms, or spinach to make the dish more nutritious and colorful.

4. Make it Spicy:

   • If you like a spicy kick, you can increase the chili powder or add some hot sauce to the hash. For even more heat, consider using a spicy sausage instead of ground beef.

5. Make it Ahead:

   • The hash can be made ahead and stored in an airtight container in the fridge for up to 3 days. Reheat it in a skillet over medium heat or in the microwave for an easy meal throughout the week.

Serving Suggestions

• Avocado: The creamy texture of avocado pairs wonderfully with the savory hash. Simply slice the avocado and serve it on top or alongside the hash.
• Side Salad: A light, fresh salad with mixed greens, tomatoes, and a simple vinaigrette balances out the richness of the hash.
• Low-Carb Toast: Serve the hash with a slice of low-carb toast for a more filling breakfast or lunch.
• Hot Sauce or Salsa: Add a bit of spice with your favorite hot sauce or salsa.

Variations and Customizations

1. Keto/Low-Carb Version:

   • The base of cauliflower makes this hash keto-friendly, but you can add even more low-carb veggies like spinach, kale, or asparagus for added nutrition.
   • Top the hash with an egg for extra protein.

2. Vegan/Vegetarian Version:

   • Use a plant-based ground meat substitute or crumbled tofu instead of ground beef.
   • Skip the eggs or use a flax egg (if you want to keep it vegan).

3. Breakfast Hash:

   • Add hash browns made from grated cauliflower or zucchini for a more traditional breakfast-style hash.
   • Serve with poached or scrambled eggs for a complete breakfast.

Conclusion

This Cauliflower and Ground Beef Hash recipe is a flexible, flavorful, and nutrient-packed meal that can be enjoyed for breakfast, lunch, or dinner. With its rich, savory ground beef, tender cauliflower, and customizable spices, it’s an easy and satisfying dish that’s perfect for those looking to reduce carbs or simply enjoy a comforting meal.

This recipe can be customized based on your preferences, dietary restrictions, and available ingredients, making it a fantastic choice for a variety of tastes. Whether served alone or with eggs and avocado, it’s a versatile dish that everyone will love!

Yield: 4

Cauliflower and Ground Beef Hash Recipe

Print

Cauliflower and Ground Beef Hash is a hearty, nutritious, and low-carb dish that combines the savory flavors of seasoned ground beef with the subtle texture of cauliflower, creating a dish that is satisfying, easy to prepare, and packed with flavor. It’s a fantastic option for breakfast, lunch, or dinner and works well as a comforting, one-pan meal. Whether you're following a keto, paleo, or gluten-free diet, this hash is a great way to enjoy a filling meal without compromising on taste.

Prep Time 10 minutes

Cook Time 20 minutes

Ingredients

• 1 lb ground beef (or ground turkey for a leaner option)
• 1 medium cauliflower head, chopped into small florets (or 4 cups cauliflower rice)
• 1 medium onion, diced
• 1 bell pepper, diced
• 2 cloves garlic, minced
• 1 tsp paprika
• 1 tsp dried oregano
• ½ tsp ground cumin
• Salt and pepper, to taste
• 2 tbsp olive oil or butter
• Fresh parsley, chopped (optional, for garnish)
• 2-4 eggs (optional, for topping)

Instructions

1. Prepare the Cauliflower: If using cauliflower florets, chop them into small, bite-sized pieces. You can also use cauliflower rice for a quicker option.
   
2. Cook the Ground Beef: In a large skillet, heat 1 tablespoon of olive oil or butter over medium heat. Add the ground beef and cook until browned, breaking it up with a spoon as it cooks. Once browned, remove the beef from the pan and set aside.
   
3. Sauté the Veggies: In the same skillet, add the remaining tablespoon of olive oil or butter. Add the diced onion, bell pepper, and cauliflower (or cauliflower rice) to the skillet. Cook for about 5-7 minutes, stirring occasionally, until the cauliflower starts to soften.
   
4. Add the Garlic and Spices: Add the minced garlic, paprika, oregano, cumin, salt, and pepper to the pan. Stir everything to coat the veggies and cauliflower in the spices. Continue cooking for another 5-7 minutes, until the cauliflower is tender and lightly browned.
   
5. Combine the Beef: Add the cooked ground beef back into the skillet. Stir to combine and cook for another 3-4 minutes, allowing the flavors to meld together. Taste and adjust seasoning if needed.
   
6. Optional Egg Topping: If you want to top your hash with eggs, create small wells in the hash mixture and crack the eggs into them. Cover the skillet and cook for 3-5 minutes, or until the eggs are cooked to your liking.
   
7. Serve: Garnish with fresh parsley, if desired. Serve immediately!

Notes

• Cauliflower Rice Option: Using pre-made cauliflower rice will save time. Just skip the chopping and cook it with the vegetables. If using cauliflower rice, you may want to cook it for less time (around 5-7 minutes).
• Ground Meat Variations: This recipe works with any ground meat, including turkey, chicken, or pork. You can also try it with ground lamb for a different flavor.
• Egg Variations: You can also scramble the eggs and mix them into the hash or serve the eggs on the side.