Hash browns are a popular breakfast side dish made by shredded potatoes that are pan-fried until crispy on the outside and soft inside. However, traditional hash browns are high in carbohydrates and fat. For those looking for lower carb or healthier alternatives, there are several tasty substitutes for hash browns to consider.
What are hash browns?
Hash browns are made by grating potatoes, squeezing out excess moisture, then frying the shredded potatoes in oil or butter until browned and crispy on the outside. The interior remains soft and creamy. They can be seasoned with salt, pepper, onions, and other spices.
Hash browns are a common breakfast food, often served alongside eggs, bacon, sausage, and toast. Diner-style hash browns are usually pressed on a griddle into a flat cake shape. Homemade hash browns are often pan-fried into smaller chopped or shredded patties.
The potatoes most commonly used to make hash browns are Russet or Idaho. The starch in these varieties results in the signature crispy exterior when fried. The excess moisture also must be removed by squeezing or pressing before frying, otherwise they will be soggy.
Nutrition facts
A 1 cup serving (150g) of hash browns contains:
- Calories: 220
- Carbohydrates: 50g
- Protein: 3g
- Fat: 1g
- Fiber: 3g
As you can see, one serving of hash browns packs over 50 grams of carbohydrates. The majority of these carbs come from the potatoes. There is also a decent amount of fiber, though not enough to offset the carb count.
Hash browns are considered a high glycemic index food, meaning they cause a rapid spike in blood sugar when consumed. For people monitoring carbohydrate intake, hash browns may not be the best choice.
Reasons to substitute hash browns
There are several reasons why you may want to skip the hash browns and try a substitute:
- Reduce carbs/follow keto diet – If you are limiting carbs or following a ketogenic diet, hash browns contain too many carbohydrates per serving.
- Diabetes management – The high glycemic index can be problematic for managing blood sugar levels.
- Lower calories – Hash browns are relatively high in calories, so substitutes can help cut calories.
- More nutrients – Some hash brown alternatives pack more nutrients like protein, fiber, vitamins and minerals.
- Use up veggie scraps – Veggie-based subs are a delicious way to reduce food waste by using up leftover veggie bits.
- Change up breakfast – Substitutes add variety to morning meals if you eat hash browns frequently.
- Try new flavors – Explore different seasonings and flavor combos beyond traditional hash browns.
9 Healthy Hash Brown Alternatives
If you love the crispy, savory texture of hash browns but want to reduce the carbs, fat, or calories, give these healthier substitutes a try:
1. Cauliflower Hash Browns
Cauliflower is an extremely versatile low carb substitute for potatoes. By grating raw cauliflower florets, then squeezing out moisture, you can make hash brown patties with a fraction of the carbs.
Cauliflower hash browns will have a soft, pilaf-like texture compared to shredded potato hash browns. But they get crispy on the outside when pan fried and absorb seasonings well. To lighten them up, they can be baked instead of fried too.
2. Sweet Potato Hash Browns
Sweet potatoes give you more fiber, vitamins, and minerals than white potatoes. To make sweet potato hash browns, grate peeled sweet potatoes, squeeze out liquid, then pan fry with your favorite seasonings.
Be aware sweet potato hash browns will have a bit more natural sugar than white potato hash browns. But the nutrition profile is an upgrade, with more vitamin A, vitamin C, potassium and fiber.
3. Broccoli Tots
For a veggie-packed twist, make broccoli tots in place of hash browns. Grate raw broccoli florets and combine with egg, cheese, and seasonings like garlic powder and onion powder. Then roll into balls or patties and bake or pan fry.
Broccoli tots have just 5 grams of net carbs per serving. Plus you get a boost of vitamin C, calcium, and antioxidants.
4. Turnip Hash Browns
Turnips are an often overlooked root veggie that can make delicious hash brown patties. Peel, grate, and squeeze out moisture from white or purple turnips. Then add salt, pepper, and spices of choice before frying or baking.
Turnips have about half the carbs of potatoes, with lots of vitamin C and fiber. The texture when shredded is very similar to potatoes as well.
5. Radish Hash Browns
Radishes transform into a delicious hash brown replacement when grated and fried up. The tart, peppery flavor balances well with eggs and meats. Black radishes, daikon, or watermelon radishes all work well.
Radishes have only 3 grams net carbs per serving. And offer a shot of vitamin C, folate, and potassium. Use fresh radishes and squeeze out all liquid before frying for the best texture.
6. Rutabaga Hash Browns
Rutabaga is a cross between cabbage and turnips with a mild, sweet flavor. Peel rutabaga and grate on the large holes of a box grater before pan frying into hash brown patties.
With about 8 grams of net carbs and lots of fiber per serving, rutabaga hash browns are a savory lower carb alternative. Season them well to bring out the flavor.
7. Eggplant Hash Browns
Surprise! When grated and pan fried, eggplant makes a delicious veggie-based hash brown substitute. Salting and draining the grated eggplant for 30 mins draws out bitterness.
Fried eggplant hash browns end up with a very similar texture to potato hash browns. For just 20 calories and 5 grams of carbs per serving, they are a slimmed-down option.
8. Bean & Rice Hash Browns
For a protein and fiber-packed alternative, use beans, rice, and spices to make veggie hash brown patties. Black beans, chickpeas, or pinto beans work well.
Pulse beans and cooked rice in the food processor until chunky, then pan fry into patties. The beans and rice hold together well and get crispy. Serve with salsa or hot sauce for a boost of flavor.
9. Leftover Veggies Hash Browns
Don’t toss those leftover veggies – turn them into hash browns! Almost any veggie combo works well. Try grating and frying up carrots, bell peppers, zucchini, beets, spinach, kale, etc.
Mixing up the veggies adds lots of flavor, color, and nutrients. Use this as a creative way to clean out the fridge and reduce food waste.
Tips for Making the Best Hash Brown Substitutes
To get the crispiest, tastiest hash brown subs, keep these tips in mind:
- – Use starchy veggies like cauliflower, sweet potatoes, turnips. Or bake eggplant and radish varieties instead of pan frying.
- – Grate vegetables on the large holes of a box grater or in a food processor. The finer you shred them, the mushier they will be.
- – Place grated veggie shreds into a clean dish towel and squeeze out as much liquid as possible.
- – Toss veggie shreds in cornstarch before frying for added crispness.
- – Pan fry in olive oil, avocado oil, coconut oil, or ghee over medium heat for even browning.
- – Flip hash browns occasionally to prevent burning. Cook about 15 mins total until deeply golden brown.
- – Season to taste with salt, pepper, garlic powder, onion powder, paprika, herbs, etc.
- – You can also bake the veggie hash brown mixture into patties at 425F for 20-25 mins instead of frying. Still, squeeze out moisture first.
- – Try fun mix-ins like shredded cheese, bacon bits, caramelized onions, etc.
Conclusion
Ditching traditional potato hash browns opens you up to a whole world of delicious, healthier substitutes. From vibrant veggie hashes to protein-packed bean patties, the options are endless.
Experiment with different vegetable and seasoning combinations to find your new favorite hash brown alternatives. Just remember to thoroughly squeeze out all moisture before cooking for the perfect crispy texture.
With fewer carbs, calories, and more nutrition than potato hash browns, these substitutes are a win-win. So branch out at your next breakfast by sizzling up a pan full of veggie power instead.
