Sausage and Egg Cauliflower Hash

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Hearty hash with smoky sausage, tender cauliflower, and perfectly cooked eggs, ideal for a protein-rich keto breakfast. This american-inspired breakfast (high protein, low carb) ready in about 25 minutes combines smoked sausage, cauliflower, bell peppers into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 350 calories and feeds 2, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 15 min Serves 2 American cuisine 350 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a large skillet, heat 2 tbsp olive oil over medium heat. Add 4 oz sliced smoked sausage and cook for 5 minutes until browned. Remove and set aside.
  2. Step 2: Add 1/2 cup diced onions and 1/2 cup diced bell peppers to the skillet. Cook for 5 minutes until softened.
  3. Step 3: Add 1.5 cups riced cauliflower to the skillet. Cook for 8-10 minutes, stirring occasionally, until the cauliflower is tender and golden.
  4. Step 4: Push the cauliflower mixture to one side, and crack 4 large eggs into the skillet. Season with 1/4 tsp salt and 1/4 tsp black pepper. Cook until eggs are set to your liking (3-4 minutes for sunny-side up).
  5. Step 5: Stir in the cooked sausage and serve.

Frequently asked questions

How long does Sausage and Egg Cauliflower Hash take to make?

Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a busy morning; prep components the night before to save active time.

How do I store leftover Sausage and Egg Cauliflower Hash?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven; egg- or grain-based items may need a splash of milk or water to refresh texture. Cold-served items (overnight oats, smoothies) keep 2–3 days in the fridge.

Can I substitute ingredients in Sausage and Egg Cauliflower Hash?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Sausage and Egg Cauliflower Hash for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Sausage and Egg Cauliflower Hash high protein?

Yes — this recipe is tagged high protein, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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