Everybody loves mashed potatoes. It’s the proper aspect dish for vacation gatherings, and even only a routine dinner on a busy weekday. When we began a keto weight-reduction plan 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 components. And don’t assume that is going to be some wholesome knock off model of your loved one 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 means this recipe is made solely adjustments 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 components and mash the whole lot 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 parts you discover in mashed potato recipes you’ll barely discover the distinction.
Carbs in Cauliflower
If you’ve been on a ketogenic weight-reduction plan for any period of time you’ve in all probability seen the outstanding use of cauliflower in recipes. This is as a result of cauliflower is among the greatest replacements for starchy meals from mashed potatoes to pizza crusts.
100 grams of cauliflower (about 1 cup) is 5 whole carbs and a pair of grams of fiber. This leads to simply three grams of internet carbs per cup. This makes cauliflower an ideal possibility for a keto weight-reduction plan. An total massive head of cauliflower has 25 grams of internet 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 can be rather more evil than potatoes, these tubers nonetheless include very excessive quantities of carbohydrates. Potatoes are low in sugar, however they’re excessive in starch. A 150 gram potato incorporates 26 grams of carbs and a pair of grams of fibers. At 24 grams of internet carbs you’ll undoubtedly battle to suit potatoes into your keto weight-reduction plan.
Potatoes are a wholesome a part of a weight-reduction plan that’s low in carbs, however if you wish to be in a state of ketosis then you definitely will be unable to incorporate this excessive carb meals in your weight-reduction plan. To create the bottom carb mashed potatoes potential we will probably be fully 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 top into small florets. The smaller you go the faster it should take to cook dinner, however I identical to to interrupt them into massive clumps. A significant 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 various totally different settings on our Instant Pot to simplify this recipe however it may be made simply as simply via different strategies. The most essential factor is to get the recent cauliflower to be fork tender.
To take a look at this you’ll need to poke into a bit of cauliflower with a fork. The fork ought to slide in with very minimal power. I wish to verify just a few items to make certain all the cauliflower florets are cooked evenly. You’re higher off over cooking the cauliflower than undercooking it. If you undercook the cauliflower you will be unable to get the specified smoothness everyone loves of their cauliflower mashed potatoes.
We use our immediate pot on excessive strain 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 immediate pot you possibly can skip this step. The cauliflower must be drained previous to processing into mashed potatoes or the combination can separate. This step is required when you boiled the cauliflower.
To drain the cooked cauliflower you should utilize a cheese fabric. Place all the cooked and cooled florets into the cheese fabric and squeeze out as a lot of the water as you possibly can. 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 simply’re not consuming actual mashed potatoes.
Add Cream, Butter, Salt and Pepper
These are the signature components of any cauliflower mashed potatoes recipe. There are some further components that may be added for taste, however these four are the necessities. The cream and butter mix to present mashed potatoes their signature easy and creamy texture and wealthy taste. Although this recipe is ideal as it’s, listed below are few concepts so as to add to those cauliflower mashed potatoes:
- Sour Cream – This will add a tangy taste. Some individuals swear by including bitter cream to their mashed cauliflower, some individuals hate it. I like to go away it out.
- Cheese – A welcomed addition to only about any recipe, cheese may be added to your cauliflower mashed potatoes as properly. I have a tendency to go away out the cheese as a result of I benefit from the simplicity of a extra minimal mashed cauliflower recipe.
- Cream Cheese – Some individuals like including cream cheese to their mashed potatoes however I’m not one among 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 an extended record 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 instead of butter. Butter is a taste many individuals affiliate with mashed potatoes and this will probably be lacking when 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 beneath may be seen as a base to which you’ll be able to add your favourite components and flavors. We preserve it easy and use cream, butter, garlic powder, salt and pepper, and chives. This mixture leads to a ultimate product that’s the most like mashed potatoes.
Mash to Combine
This may be executed with a potato masher, a hand mixer, immersion blender or utilizing a meals processor. The greatest outcomes will in all probability come from a meals processor as a result of you possibly can proceed to course of the combination till it’s easy and creamy. However, in case your cauliflower could be very tender to start with then try to be positive utilizing a potato masher or a hand mixer and make cauliflower mashed potatoes proper in your immediate pot.
Just keep in mind, in case you are having bother getting your cauliflower to mash up and change into creamy you in all probability simply want to combine it for longer. For reference, once 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 whole mixing time. Be affected person!
How to Serve
If you’re making this as a aspect dish for a routine household dinner then simply serve it as quickly as you end making it. If you’re making 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 social gathering 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 should not thought-about 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 achieve. We can flip this recipe round and make it a lot more healthy with just some easy modifications.
- Substitute white potatoes with cauliflower. This will enormously scale back the carb rely.
- Use high quality components like grass-fed butter and cream. This will improve the quantity of vitamins in your recipe and reduce the quantity of components, pesticides and hormones in your recipe.
- Use entire meals. We’ve already lined 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 adjustments like those listed above will flip all of the meals you make into wholesome meals. Healthy adjustments don’t must imply an enormous sacrifice in style.
Questions On The Recipe
Can You Make It Ahead of Time?
You actually 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 social gathering. Make an enormous batch and transport it to the social gathering in a casserole dish. Heat for 5-10 minutes earlier than serving to company.
Can You Freeze Cauliflower Mashed Potatoes?
You can, nevertheless 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 anyplace close to nearly as good when you freeze it. If you need to freeze it and also you wish to convey again a number of the taste and texture of the unique dish you can warmth it and course of it once more with some recent butter and herbs. This is a dish that’s greatest eaten inside 1-2 days of creating 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 ultimate product whether it is skipped. To drain the water from the cooked cauliflower use a cheese fabric and squeeze it as tightly as you possibly can. You ought to see a good bit of water drain off of the cooked cauliflower, particularly when you boiled the cauliflower.
Make it a Keto Dinner
Cauliflower mashed potatoes is one among our favourite aspect dishes. We make it just a few occasions per 30 days and sometimes pair it with a easy protein like rooster thighs, steaks or salmon. Try a few our favourite dinner recipes from our weblog to spherical out your keto dinner.
And when you’re new to keto and wish steering, take a look at our keto macro calculator. This will provide help to perceive your customized 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 aspect dish. Follow these steps to get pleasure from a easy and buttery mashed cauliflower aspect dish.
Total Time 20 minutes
Servings four servings
Calories per serving 208kcal
Prep Time: 5 minutes
Cook Time: 15 minutes
Cut the top of cauliflower into florets and discard the stalk. Set apart.
Place a trivet into the interior 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 strain launch. Once the strain 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 components to the interior 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 the whole lot is mixed. Use a meals processor or immersion blender in case your combination doesn’t come collectively. Top with further butter and recent 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 should drain the cauliflower utilizing a cheesecloth to take away a lot of the moisture. Once the cauliflower is drained simply comply with 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 weight-reduction plan.