Everybody loves mashed potatoes. It’s the right facet dish for vacation gatherings, and even only a routine dinner on a busy weekday. When we began a keto food regimen it was one of many recipes we missed making essentially the most and needed to discover a substitute for. We’ll present you make Cauliflower Mashed Potatoes utilizing only a handful of straightforward substances. And don’t assume that is going to be some wholesome knock off model of the one you love mashed potatoes. You received’t even be capable of inform the distinction between our cauliflower mashed potatoes recipe and the true factor!
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Cauliflower Vs Potatoes
The approach this recipe is made solely modifications barely while you substitute cauliflower in for potatoes. You nonetheless must cook dinner the first ingredient till it’s tender, earlier than you add in a handful of substances and mash all the things collectively. Cauliflower mashed with butter, cream and a few easy seasonings will carefully resemble mashed potatoes.
Cauliflower has a stronger taste than mashed potatoes, however by including within the conventional creamy components you discover in mashed potato recipes you’ll barely discover the distinction.
Carbs in Cauliflower
If you’ve been on a ketogenic food regimen for any period of time you have got in all probability seen the distinguished use of cauliflower in recipes. This is as a result of cauliflower is among the finest replacements for starchy meals from mashed potatoes to pizza crusts.
100 grams of cauliflower (about 1 cup) is 5 complete carbs and a couple of grams of fiber. This ends in simply three grams of web carbs per cup. This makes cauliflower an excellent possibility for a keto food regimen. An complete massive head of cauliflower has 25 grams of web carbs.
In addition to being a powerhouse of low carb delicacies, cauliflower additionally comes with a bunch of well being advantages.
Carbs in Potatoes
While there are undoubtedly carbs on the market which are rather more evil than potatoes, these tubers nonetheless comprise very excessive quantities of carbohydrates. Potatoes are low in sugar, however they’re excessive in starch. A 150 gram potato accommodates 26 grams of carbs and a couple of grams of fibers. At 24 grams of web carbs you’ll undoubtedly battle to suit potatoes into your keto food regimen.
Potatoes are a wholesome a part of a food regimen that’s low in carbs, however if you wish to be in a state of ketosis then you definitely won’t be able to incorporate this excessive carb meals in your food regimen. To create the bottom carb mashed potatoes potential we will probably be utterly changing potatoes with cauliflower.
How to Make Cauliflower Mashed Potatoes
Cut the Cauliflower into Florets
Prior to cooking the cauliflower we will probably be breaking down the pinnacle into small florets. The smaller you go the faster it would take to cook dinner, however I identical to to interrupt them into massive clumps. A serious distinction between mashed cauliflower and mashed potatoes is that you’ll have to drain the florets to take away all of the moisture. Potatoes don’t retain as a lot moisture as cauliflower, making this step distinctive to cauliflower mashed potatoes.
Steam or Boil Until Tender
You can do that on the range prime, within the microwave, or like us – in an Instant Pot. We make use of the numerous totally different settings on our Instant Pot to simplify this recipe however it may be made simply as simply by means of different strategies. The most necessary factor is to get the contemporary cauliflower to be fork tender.
To check this you will have to poke into a bit of cauliflower with a fork. The fork ought to slide in with very minimal pressure. I prefer to verify a number of items to make certain the entire cauliflower florets are cooked evenly. You’re higher off over cooking the cauliflower than undercooking it. If you undercook the cauliflower you won’t be able to get the specified smoothness all people loves of their cauliflower mashed potatoes.
We use our on the spot pot on excessive stress for 1 minute and it comes out good. Remember, the cauliflower will proceed cooking because it cools.
Allow to Cool and Drain
If you’re utilizing an on the spot pot you’ll be able to skip this step. The cauliflower must be drained previous to processing into mashed potatoes or the combination can separate. This step is required should you boiled the cauliflower.
To drain the cooked cauliflower you should utilize a cheese material. Place the entire cooked and cooled florets into the cheese material and squeeze out as a lot of the water as you’ll be able to. If an excessive amount of water makes it to the ultimate dish the flavors will probably be diluted and you’ll undoubtedly inform that you just’re not consuming actual mashed potatoes.
Add Cream, Butter, Salt and Pepper
These are the signature substances of any cauliflower mashed potatoes recipe. There are some further substances that may be added for taste, however these four are the necessities. The cream and butter mix to provide mashed potatoes their signature easy and creamy texture and wealthy taste. Although this recipe is ideal as it’s, listed here are few concepts so as to add to those cauliflower mashed potatoes:
- Sour Cream – This will add a tangy taste. Some folks swear by including bitter cream to their mashed cauliflower, some folks hate it. I like to depart it out.
- Cheese – A welcomed addition to only about any recipe, cheese may be added to your cauliflower mashed potatoes as nicely. I have a tendency to depart out the cheese as a result of I benefit from the simplicity of a extra minimal mashed cauliflower recipe.
- Cream Cheese – Some folks like including cream cheese to their mashed potatoes however I’m not one in all them. It will add a richness and tang to this recipe if that’s your factor.
- Greek Yogurt – Don’t do it…
- Herbs and Spices – There is a protracted checklist of herbs and spices that go nice on this recipe. Garlic, onion, oregano, rosemary, and chives are some potential additions.
- Olive oil – You can use olive oil rather than butter. Butter is a taste many individuals affiliate with mashed potatoes and this will probably be lacking should you use olive oil as an alternative. Unless you wish to make this recipe dairy free I’d go for good high quality butter over olive oil.
The recipe proven under may be seen as a base to which you’ll add your favourite substances and flavors. We maintain it easy and use cream, butter, garlic powder, salt and pepper, and chives. This mixture ends in a remaining product that’s the most like mashed potatoes.
Mash to Combine
This may be carried out with a potato masher, a hand mixer, immersion blender or utilizing a meals processor. The finest outcomes will in all probability come from a meals processor as a result of you’ll be able to proceed to course of the combination till it’s easy and creamy. However, in case your cauliflower may be very tender to start with then try to be nice utilizing a potato masher or a hand mixer and make cauliflower mashed potatoes proper in your on the spot pot.
Just keep in mind, in case you are having hassle getting your cauliflower to mash up and develop into creamy you in all probability simply want to combine it for longer. For reference, after we make mashed potatoes in a meals processor they’re creamy and blended after about 30-60 seconds. Cauliflower mashed potatoes can take 2-four minutes of complete mixing time. Be affected person!
How to Serve
If you’re making this as a facet dish for a routine household dinner then simply serve it as quickly as you end making it. If you make it for a household gathering and you need to journey with it then one of the simplest ways to move the cauliflower mash is to place it in a casserole dish. Cover the dish with tin foil and while you arrive on the celebration simply place the cauliflower mashed potatoes within the oven for 5-10 minutes to heat up previous to serving.
How to Make Mashed Potatoes Healthy
Mashed potatoes will not be thought of a wholesome superfood by most. This has to do with the excessive quantity of carbs and fats, and really small quantity of protein. When you add within the scrumptious style and creamy texture, it’s basically a recipe for weight acquire. We can flip this recipe round and make it a lot more healthy with only a few easy modifications.
- Substitute white potatoes with cauliflower. This will drastically cut back the carb depend.
- Use high quality substances like grass-fed butter and cream. This will enhance the quantity of vitamins in your recipe and reduce the quantity of components, pesticides and hormones in your recipe.
- Use complete meals. We’ve already coated this one by offering you with this recipe, however some persons are nonetheless making mashed potatoes from a field.
- Replace butter and cream with olive oil for a dairy free variant on cauliflower mashed potatoes.
Simple modifications like those listed above will flip all of the meals you make into wholesome meals. Healthy modifications don’t should imply an enormous sacrifice in style.
Questions On The Recipe
Can You Make It Ahead of Time?
You definitely can. If I used to be making this for a celebration or gathering I’d make it the evening earlier than, or the morning of the celebration. Make a giant batch and transport it to the celebration in a casserole dish. Heat for 5-10 minutes earlier than serving to friends.
Can You Freeze Cauliflower Mashed Potatoes?
You can, however it ought to solely be used as a final resort. The water content material of this dish makes it in order that the feel won’t be wherever close to pretty much as good when you freeze it. If you need to freeze it and also you need to convey again a number of the taste and texture of the unique dish you possibly can warmth it and course of it once more with some contemporary butter and herbs. This is a dish that’s finest eaten inside 1-2 days of constructing it.
Why is Mine Watery?
You didn’t take away sufficient of the water after you cooked the cauliflower. This is a vital step and can result in a watery remaining product whether it is skipped. To drain the water from the cooked cauliflower use a cheese material and squeeze it as tightly as you’ll be able to. You ought to see a good bit of water drain off of the cooked cauliflower, particularly should you boiled the cauliflower.
Make it a Keto Dinner
Cauliflower mashed potatoes is one in all our favourite facet dishes. We make it a number of instances monthly and usually pair it with a easy protein like hen thighs, steaks or salmon. Try a few our favourite dinner recipes from our weblog to spherical out your keto dinner.
And should you’re new to keto and want steering, take a look at our keto macro calculator. This will enable you to perceive your personalised macros and offer you some concepts for meet your well being and health targets.
Cauliflower Mashed Potatoes
Cauliflower Mashed Potatoes are a wholesome and scrumptious tackle the standard facet dish. Follow these steps to take pleasure in a easy and buttery mashed cauliflower facet dish.
Total Time 20 minutes
Servings four servings
Calories per serving 208kcal
Prep Time: 5 minutes
Cook Time: 15 minutes
Cut the pinnacle of cauliflower into florets and discard the stalk. Set apart.
Place a trivet into the inside lining of your Instant Pot. Then add 1 cup of water. Read the recipe notes for data on make this recipe with out an Instant Pot.
Place the florets into the trivet and put the lid on the Instant Pot. Turn the knob to sealed, press Manual (ensuring it’s set to High Pressure) after which set time for 1 minute.
Once timer goes off carry out a fast stress launch. Once the stress is gone, take away the trivet and cauliflower from the Instant pot and drain the liquid.
Next, flip the moment pot to “Keep warm” setting, and add all substances to the inside lining of the Instant Pot, together with the cooked cauliflower.
With a picket spoon or hand mixer, combine till the cauliflower is mashed to your liking, and all the things is mixed. Use a meals processor or immersion blender in case your combination doesn’t come collectively. Top with further butter and contemporary chives earlier than serving, if desired.
Best saved in an air tight container within the fridge as much as 5 days.
Yields: 6 servings
To make this recipe with out an Instant Pot you should utilize a saucepan on the stovetop. Simply steam or boil the cauliflower within the saucepan till fork tender. You must drain the cauliflower utilizing a cheesecloth to take away a lot of the moisture. Once the cauliflower is drained simply observe the rest of the recipe above.
Cauliflower Mashed Potatoes
Amount Per Serving
Calories from Fat 171
% Daily Value*
Saturated Fat 12g60%
Vitamin A 711IU14%
Vitamin C 70mg85%
* Percent Daily Values are primarily based on a 2000 calorie food regimen.