Who knew cauliflower was such a flexible vegetable? When ready the fitting method mashed cauliflower has the same texture to common mashed potatoes with a candy, buttery style. Add just a little garlic and garnish with inexperienced onions and so they style even higher!
I occur to like potatoes, however most of us are getting method too many starchy white meals in our weight loss plan (fries anybody?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I wish to name it) is a superb aspect dish for Christmas or different holidays. We additionally prefer it for a wholesome household dinner any evening of the week. They’re naturally gluten-free, low-carb, and keto.
Why Eat Cauliflower “Potatoes” As a substitute?
Potato has some dietary advantages and a baked potato beats processed Frankenstein “meals” each time. Nonetheless, it will possibly’t prime cauliflower from a well being perspective.
Right here’s why cauliflower guidelines:
- They’re Low Carb – A small potato has over 20 grams of carbs. Cauliflower, compared? A mere 5 grams. We’d like carbohydrates for vitality, however too many can work towards us. These keto “potatoes” shield blood sugar ranges and stop insulin spikes that take a toll on well being.
- Fewer Pesticides – Potatoes rank excessive on the record of meals closely sprayed with pesticides. In equity, non-organic cauliflower is on the record as nicely however ranks a lot decrease (higher). When natural isn’t out there, cauliflower is a better option.
- Balanced Protein and Fiber – A white potato seems to win this one, with a couple of tenths of a gram extra protein than cauliflower and about the identical quantity of fiber (in case you eat the pores and skin). Alternatively, cauliflower does provide a extra balanced amino acid profile.
- Nutrient Dense – It’s true potatoes pack lots of vitamin C and a superb quantity of B6, potassium, and iron. Nonetheless, only a cup of cauliflower has nearly 30 mg extra vitamin C than a potato, comparable ranges of B6 and folate, and an additional dose of vitamin Okay. To provide potatoes their due, they’re larger in potassium than cauliflower … once more, provided that you eat the pores and skin.
So how you can win your loved ones over to this better-for-you mashed cauli-potato?
Easy methods to Make the Finest Cauliflower Mashed Potatoes (Children Will Eat!)
That is one substitute I believe truly tastes higher than the unique! A good friend made these for her husband and he even didn’t understand it was cauliflower. Veggies for the win! If it’s your first time reworking cauliflower right into a “potato” aspect dish,” including cheese and further taste turns them into one thing scrumptious.
Most youngsters gained’t flinch on the distinction, and you may relaxation completely happy figuring out you’re squeezing in further vitamins. Prime with melted cheese and even essentially the most adamant veggie haters will give it a strive. It additionally tastes scrumptious served with this Marry Me Hen dish. By the way, we love to make use of cauliflower to make Paleo “rice” too.
With common mashed potatoes you need to use a meals processor or potato masher. Since cauliflower isn’t starchy it wants blended for a creamier texture.
Taste Choices
More often than not I take advantage of garlic powder to season my cauliflower potatoes. You can too use recent, minced garlic cloves. To essentially ramp up the flavour strive roasted garlic as a substitute! Or just saute chopped garlic in olive oil over low warmth till aromatic.
For creaminess, I add Parmesan cheese and cream cheese or bitter cream. Greek yogurt additionally works and offers it a pleasant tang and just a little protein.
Right here’s how you can make cauliflower mashed potatoes which might be actually visitor (and child) worthy:
Mashed Cauliflower Potatoes Recipe
These creamy cauliflower “mashed potatoes” are a tacky consolation meals with a nutritious kick. Made with buttery cauliflower, I believe they’re even higher than common mashed potatoes!
- 1 massive head recent cauliflower (OR 1-2 baggage of frozen cauliflower)
- ¼ cup unsalted butter
- 2 TBSP cream cheese (or bitter cream, non-obligatory)
- 2 TBSP Parmesan cheese (grated, non-obligatory)
- ¼ tsp garlic powder (to style OR 2-3 garlic cloves, minced)
- salt (to style)
- black pepper (to style)
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If utilizing a recent head of cauliflower, roughly chop it into uniform, massive cauliflower florets. Cauliflower rice may also work however it cooks a lot quicker.
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In a big pot, convey a couple of quarts of water to a boil.
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Add cauliflower and cook dinner till fork tender.
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Drain nicely.
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Switch cooked cauliflower to a big bowl and add butter and non-obligatory cream cheese or bitter cream and Parmesan cheese.
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Use an immersion blender or hand mixer to mix till easy and creamy. That is an important step … chunks of cauliflower are a giveaway!
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Sprinkle the cauliflower puree with further cheese if desired and serve heat.
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Garnish the cauliflower mash with recent chopped parsley or recent chives if desired.
Vitamin Details
Mashed Cauliflower Potatoes Recipe
Quantity Per Serving (0.75 cup)
Energy 116
Energy from Fats 90
% Every day Worth*
Fats 10g15%
Saturated Fats 6g38%
Trans Fats 0.3g
Polyunsaturated Fats 0.4g
Monounsaturated Fats 3g
Ldl cholesterol 26mg9%
Sodium 459mg20%
Potassium 298mg9%
Carbohydrates 5g2%
Fiber 2g8%
Sugar 2g2%
Protein 3g6%
Vitamin A 314IU6%
Vitamin C 46mg56%
Calcium 48mg5%
Iron 0.4mg2%
* P.c Every day Values are based mostly on a 2000 calorie weight loss plan.
Retailer in an hermetic container within the fridge and reheat any leftovers on the stovetop.
Extra of a visible particular person? Try my 90-second video tutorial right here:
Ideas for Success
When you’ve tried making mashed cauliflower potatoes earlier than and didn’t love the outcome, don’t be afraid to strive once more utilizing the next ideas:
- Be sure you drain the cooked cauliflower nicely and squeeze out any extra liquid earlier than the mashing and whipping step
- Don’t simply mash, whip! My most popular methodology is an immersion blender proper within the pot to get the “potatoes” good and ethereal.
- Costume it up! Prime with grass-fed butter, crumbled bacon, shredded cheese, and/or recent or dried herbs.
Dairy Free Mashed Cauliflower
I haven’t made this recipe dairy-free (right here’s my take on that), however respected manufacturers of butter-flavored coconut oil together with just a little coconut milk to loosen up the feel would in all probability work nicely. (p.s. When you’re suspicious about “flavored” coconut oil right here’s one clarification.)
Easy methods to Make Mashed Cauliflower Potatoes within the Prompt Pot
Once I first posted this recipe I bought a couple of questions on why I boil the cauliflower as a substitute of steaming to protect vitamins. I get the perfect texture outcomes making ready the cauliflower this fashion, however so long as you begin with tender (however not overcooked and mushy) cauliflower, just about any cooking methodology will work. (I take it again … no microwaving!)
The Prompt Pot is a superb answer to this debate and truly does an excellent job of preserving vitamins. When you’re new to it, right here’s the place I weigh in on my favourite Prompt Pot mannequin and cooking ideas!
Possibility for Prompt Pot:
- Wash and quarter cauliflower, eradicating leaves and stem.
- Add steamer/trivet basket to Prompt Pot together with 1 cup water.
- Add cauliflower items.
- Set to guide excessive strain for 4 minutes.
- Manually vent/launch strain.
- Open, drain, and take away inside basket.
- Gently squeeze any remaining liquid out of the cauliflower and return to the pot.
- Add different elements and whip till creamy!
Will you do this mashed cauliflower recipe as a substitute of mashed potatoes? When you’re a mashed cauliflower believer, have any tricks to share? Please let me know within the feedback!