Who knew cauliflower was such a flexible vegetable? When ready the proper means mashed cauliflower has an analogous texture to common mashed potatoes with a candy, buttery style. Add a little bit garlic and garnish with inexperienced onions they usually style even higher!
I occur to like potatoes, however most of us are getting means too many starchy white meals in our food plan (fries anyone?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I wish to name it) is a good facet dish for Christmas or other holidays. We additionally prefer it for a wholesome household dinner any night time 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 may’t high 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, as compared? A mere 5 grams. We’d like carbohydrates for vitality, however too many can work against us. These keto “potatoes” shield blood sugar ranges and prevent insulin spikes that take a toll on well being.
- Fewer Pesticides – Potatoes rank excessive on the record of meals heavily sprayed with pesticides. In equity, non-organic cauliflower is on the record as properly 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 number of tenths of a gram extra protein than cauliflower and about the identical quantity of fiber (when you eat the pores and skin). However, cauliflower does supply a extra balanced amino acid profile.
- Nutrient Dense – It’s true potatoes pack loads of vitamin C and a great quantity of B6, potassium, and iron. Nonetheless, only a cup of cauliflower has virtually 30 mg extra vitamin C than a potato, comparable ranges of B6 and folate, and an additional dose of vitamin Okay. To present potatoes their due, they’re larger in potassium than cauliflower … once more, provided that you eat the pores and skin.
So the right way to win your loved ones over to this better-for-you mashed cauli-potato?
Easy methods to Make the Finest Cauliflower Mashed Potatoes (Youngsters Will Eat!)
That is one substitute I feel really tastes higher than the unique! A buddy made these for her husband and he even didn’t notice it was cauliflower. Veggies for the win! If it’s your first time reworking cauliflower right into a “potato” facet dish,” including cheese and additional taste turns them into one thing scrumptious.
Most children received’t flinch on the distinction, and you may relaxation glad figuring out you might be squeezing in additional vitamins. High with melted cheese and even probably the most adamant veggie haters will give it a strive. It additionally tastes scrumptious served with this Marry Me Chicken dish. By the way, we love to make use of cauliflower to make Paleo “rice” too.
With common mashed potatoes you should 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 exploit garlic powder to season my cauliflower potatoes. You can too use contemporary, 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 a little bit protein.
Right here’s the right way to make cauliflower mashed potatoes which can 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 feel they’re even higher than common mashed potatoes!
- 1 giant head contemporary cauliflower (OR 1-2 luggage of frozen cauliflower)
- ¼ cup unsalted butter
- 2 TBSP cream cheese (or bitter cream, elective)
- 2 TBSP Parmesan cheese (grated, elective)
- 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 contemporary head of cauliflower, roughly chop it into uniform, giant cauliflower florets. Cauliflower rice can even work however it cooks a lot sooner.
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In a big pot, convey a number of quarts of water to a boil.
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Add cauliflower and prepare dinner till fork tender.
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Drain properly.
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Switch cooked cauliflower to a big bowl and add butter and elective cream cheese or bitter cream and Parmesan cheese.
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Use an immersion blender or hand mixer to mix till clean and creamy. That is an important step … chunks of cauliflower are a giveaway!
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Sprinkle the cauliflower puree with additional cheese if desired and serve heat.
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Garnish the cauliflower mash with contemporary chopped parsley or contemporary chives if desired.
Diet Info
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%
* % Every day Values are primarily based on a 2000 calorie food plan.
Retailer in an hermetic container within the fridge and reheat any leftovers on the stovetop.
Extra of a visible particular person? Take a look at 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 consequence, don’t be afraid to strive once more utilizing the next suggestions:
- You should definitely drain the cooked cauliflower properly 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.
- Gown it up! High with grass-fed butter, crumbled bacon, shredded cheese, and/or contemporary or dried herbs.
Dairy Free Mashed Cauliflower
I haven’t made this recipe dairy-free (here’s my take on that), however respected manufacturers of butter-flavored coconut oil together with a little bit coconut milk to loosen up the feel would in all probability work properly. (p.s. When you’re suspicious about “flavored” coconut oil here’s one explanation.)
Easy methods to Make Mashed Cauliflower Potatoes within the On the spot Pot
After I first posted this recipe I received a number of questions on why I boil the cauliflower as a substitute of steaming to protect vitamins. I get one of the best texture outcomes getting 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 On the spot Pot is a good answer to this debate and truly does a great job of preserving nutrients. When you’re new to it, here’s where I weigh in on my favourite On the spot Pot mannequin and cooking suggestions!
Possibility for On the spot Pot:
- Wash and quarter cauliflower, eradicating leaves and stem.
- Add steamer/trivet basket to On the spot Pot together with 1 cup water.
- Add cauliflower items.
- Set to handbook excessive stress for 4 minutes.
- Manually vent/launch stress.
- Open, drain, and take away interior basket.
- Gently squeeze any remaining liquid out of the cauliflower and return to the pot.
- Add different components and whip till creamy!
Will you do that 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!
