Who knew cauliflower was such a flexible vegetable? When ready the appropriate method mashed cauliflower has an analogous texture to common mashed potatoes with a candy, buttery style. Add a bit of garlic and garnish with inexperienced onions they usually style even higher!
I occur to like potatoes, however most of us are getting method too many starchy white meals in our food regimen (fries anybody?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I prefer to name it) is a good facet 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 an alternative?
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 want 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 checklist of meals closely sprayed with pesticides. In equity, non-organic cauliflower is on the checklist as effectively however ranks a lot decrease (higher). When natural isn’t obtainable, cauliflower is a more sensible choice.
- 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 (in the event you eat the pores and skin). Then again, cauliflower does supply a extra balanced amino acid profile.
- Nutrient Dense – It’s true potatoes pack a whole lot of vitamin C and a great 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 present potatoes their due, they’re increased in potassium than cauliflower … once more, provided that you eat the pores and skin.
So win your loved ones over to this better-for-you mashed cauli-potato?
The right way to Make the Greatest Cauliflower Mashed Potatoes (Children Will Eat!)
That is one substitute I feel truly tastes higher than the unique! A good friend 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 gained’t flinch on the distinction, and you’ll relaxation comfortable figuring out you might be squeezing in additional vitamins. Prime 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 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 may also use contemporary, minced garlic cloves. To actually ramp up the flavour strive roasted garlic as an alternative! 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 provides it a pleasant tang and a bit of protein.
Right here’s 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 massive head contemporary cauliflower (OR 1-2 luggage of frozen cauliflower)
- ¼ cup unsalted butter
- 2 TBSP cream cheese (or bitter cream, non-compulsory)
- 2 TBSP Parmesan cheese (grated, non-compulsory)
- 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, massive cauliflower florets. Cauliflower rice may even work but it surely cooks a lot sooner.
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In a big pot, deliver a number of quarts of water to a boil.
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Add cauliflower and cook dinner till fork tender.
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Drain effectively.
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Switch cooked cauliflower to a big bowl and add butter and non-compulsory 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 crucial 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 Details
Mashed Cauliflower Potatoes Recipe
Quantity Per Serving (0.75 cup)
Energy 116
Energy from Fats 90
% Day by 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%
* % Day by day Values are primarily based on a 2000 calorie food regimen.
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
If you happen to’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 suggestions:
- You should definitely drain the cooked cauliflower effectively and squeeze out any further liquid earlier than the mashing and whipping step
- Don’t simply mash, whip! My most popular technique is an immersion blender proper within the pot to get the “potatoes” good and ethereal.
- Gown it up! Prime 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 (right here’s my take on that), however respected manufacturers of butter-flavored coconut oil together with a bit of coconut milk to loosen up the feel would in all probability work effectively. (p.s. If you happen to’re suspicious about “flavored” coconut oil right here’s one rationalization.)
The right way to Make Mashed Cauliflower Potatoes within the Instantaneous Pot
After I first posted this recipe I received a number of questions on why I boil the cauliflower as an alternative of steaming to protect vitamins. I get the perfect texture outcomes making ready the cauliflower this manner, however so long as you begin with tender (however not overcooked and mushy) cauliflower, just about any cooking technique will work. (I take it again … no microwaving!)
The Instantaneous Pot is a good resolution to this debate and really does an excellent job of preserving vitamins. If you happen to’re new to it, right here’s the place I weigh in on my favourite Instantaneous Pot mannequin and cooking suggestions!
Choice for Instantaneous Pot:
- Wash and quarter cauliflower, eradicating leaves and stem.
- Add steamer/trivet basket to Instantaneous Pot together with 1 cup water.
- Add cauliflower items.
- Set to guide excessive stress for 4 minutes.
- Manually vent/launch stress.
- Open, drain, and take away inside basket.
- Gently squeeze any remaining liquid out of the cauliflower and return to the pot.
- Add different substances and whip till creamy!
Will you do this mashed cauliflower recipe as an alternative of mashed potatoes? If you happen to’re a mashed cauliflower believer, have any tricks to share? Please let me know within the feedback!
