No-tatoes Bubble ‘n’ Squeak

This is a keto spin on traditional Bubble ‘n’ Squeak using cauliflower and bacon. Because who doesn’t like bacon? Bacon makes everything better! After trying this made from cauliflower I will never miss potatoes again!

If you are in the mood for a fry up on the weekend, look no further. These are really satisfying. Do you want to use up some of those left over vegetable scraps? Almost any low carb vegetable can be added to these.

These little fritters are deliciously creamy and lip smacking good with all that bacon and make for a smashing breakfast. There’s nothing quite like leftovers fried up the next day. If you don’t have any cauliflower mash left over, don’t panic, I have an extremely quick and easy way to whip some up for these. The finished fritters should be crispy and crunchy on the outside, and gooey on the inside. You can add an egg for a complete breakfast if you like. A soft poached egg with hollandaise sauce works wonders.

This recipe is full of fats and will keep you satisfied all day long. We use duck fat in this recipe, but if you don’t have access to any don’t stress. Butter, ghee, coconut oil, bacon grease, or extra virgin olive oil will substitute just fine. You can also make like a casserole and cut into portions afterwards. I prefer to make them in my egg rings as they are easier to flip. You may also like to use cheddar cheese. I just prefer the texture mozzarella gives these and I love the crunch Parmesan adds to the crust.

These will take a short while to prepare from scratch, but it’s worth the effort and if you are using leftovers they are really quick and easy. If you love a traditional fry up or English breakfast these are a great replacement or a change if you are getting tired of bacon and eggs.

Yields 3 servings of No-tatoes Bubble ‘n’ Squeak (2 fritters each serving)

THE PREPARATION

Mashed Cauliflower

• 294 g cauliflower, cut into florets, ~1/2 medium
• 2 tablespoons heavy whipping cream
• 1 tablespoon butter
• Salt and pepper to taste

Bubble n Squeak

• 3 slices bacon, diced
• 1 tablespoon butter
• ¼ medium onion, diced
• 50 g leek, sliced
• 1 stalk green onion, sliced
• 50 g Brussels sprouts, chopped
• ¼ cup grated mozzarella
• ¼ cup grated Parmesan
• 2 tablespoons duck fat
• 1 teaspoon minced garlic

* About half a medium size cauliflower is roughly 2 cups.
It is easiest if you dice, slice and grate all your ingredients together at the start to make this quick and easy.

THE EXECUTION

1. If you have left over mashed cauliflower bring this out now. If not simply use the cauliflower florets and place in a bowl with 1 tablespoon of butter and your cream. Microwave on high for 4 minutes uncovered, and when done take out and mix to avoid drying the cauliflower out.

2. Place back in the microwave for another 4 minutes. By now the cauliflower should be soft and falling apart. Season to taste with salt and pepper.

3. Blend with an immersion blender until nice and creamy. It will be quite thick. Add your mozzarella to melt while still hot. Set this aside to cool.

4. Place your chopped bacon into a pan on medium-high heat and allow your bacon to cook until it’s crispy and the fat renders out. Remove the bacon and place on a paper towel.

5. Add 1 tablespoon of butter to the bacon fat in the pan. Add the garlic and cook for about a minute on medium heat.

6. Add the onion and sauté for about 3-5 minutes, until onion is translucent.

7. Add the roughly chopped leeks and Brussels sprouts. Allow them to cook down for about 5-10 minutes or until soft.

8. Add the green onions to the pan and cook for about another minute. We want the green onions to reserve some of their freshness. Remove from the heat and allow to cool.

9. Add the bacon into the vegetable mixture, then add that to the mashed cauliflower. Have a taste and season with salt and pepper if necessary.

10. Once your mixture is well combined, heat a pan over medium heat and add the duck fat. Once the duck fat is melted, place your egg rings in the pan and sprinkle some Parmesan inside the rings.

11. Add the cauliflower mix into the rings. Sprinkle Parmesan on top.

12. Give the mixture a chance to warm through (especially if using left overs.) Flip over and allow to cook until a crisp crust forms. Be careful that they don’t get too hot or the mixture may run. If you find they aren’t crisping on the outside, turn up the heat in the pan and press down on them for a minute or so on each side.

This makes a total of 3 servings of No-tatoes Bubble’n’Squeak. Each serving comes out to be 332.67 Calories, 28.11g Fats, 8.6g Net Carbs, and 10.65g Protein.

No-tatoes Bubble’n’Squeak	Calories	Fats(g)	Carbs(g)	Fiber(g)	Net Carbs(g)	Protein(g)
½ medium cauliflower, cut into florets	74	0.82	14.61	5.9	8.71	5.64
2 tablespoons heavy whipping cream	102	10.82	0.82	0	0.82	0.85
2 tablespoon butter	204	23.04	0.02	0	0.02	0.24
3 slices bacon, diced	133	10.51	0.33	0	0.33	8.68
¼ medium onion, diced	6	0.01	1.31	0.2	1.11	0.15
50g leek, sliced	30	0.15	7.08	0.9	6.18	0.75
1 stalk green onion (25 g)	8	0.05	1.83	0.7	1.13	0.46
50g chopped Brussels sprouts	22	0.15	4.47	1.9	2.57	1.69
¼ cup grated mozzarella	84	6.26	0.61	0	0.61	6.21
¼ cup grated Parmesan	105	6.96	3.48	0	3.48	7.11
2 tablespoons duck fat	226	25.55	0	0	0	0
1 teaspoon minced garlic	4	0.01	0.93	0.1	0.83	0.18
Totals	998	84.33	35.49	9.7	25.79	31.96
Per Serving(/3)	332.67	28.11	11.83	3.23	8.6	10.65

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