Who knew cauliflower was such a flexible vegetable? When ready the precise manner mashed cauliflower has an identical texture to common mashed potatoes with a candy, buttery style. Add just a little garlic and garnish with inexperienced onions they usually style even higher!
I occur to like potatoes, however most of us are getting manner too many starchy white meals in our eating regimen (fries anybody?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I prefer 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 an alternative?
Potato has some dietary advantages and a baked potato beats processed Frankenstein “meals” each time. Nonetheless, it could’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, compared? A mere 5 grams. We’d like carbohydrates for vitality, however too many can work in opposition to us. These keto “potatoes” shield blood sugar ranges and forestall 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 effectively however ranks a lot decrease (higher). When natural isn’t accessible, cauliflower is a more sensible choice.
- Balanced Protein and Fiber – A white potato seems to win this one, with just a few tenths of a gram extra protein than cauliflower and about the identical quantity of fiber (in the event you eat the pores and skin). However, cauliflower does supply a extra balanced amino acid profile.
- Nutrient Dense – It’s true potatoes pack a whole lot of vitamin C and an excellent 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 Ok. To present potatoes their due, they’re greater in potassium than cauliflower … once more, provided that you eat the pores and skin.
So how one can win your loved ones over to this better-for-you mashed cauli-potato?
The way to Make the Finest Cauliflower Mashed Potatoes (Youngsters Will Eat!)
That is one substitute I believe truly tastes higher than the unique! A pal 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” aspect dish,” including cheese and further taste turns them into one thing scrumptious.
Most youngsters gained’t flinch on the distinction, and you’ll relaxation blissful understanding you’re squeezing in further vitamins. Prime with melted cheese and even probably the most adamant veggie haters will give it a attempt. It additionally tastes scrumptious served with this Marry Me Rooster dish. By the way, we love to make use of cauliflower to make Paleo “rice” too.
With common mashed potatoes you should utilize 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 may also use contemporary, minced garlic cloves. To essentially ramp up the flavour attempt 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 one can 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 believe they’re even higher than common mashed potatoes!
- 1 giant head contemporary cauliflower (OR 1-2 baggage of frozen cauliflower)
- ¼ cup unsalted butter
- 2 TBSP cream cheese (or bitter cream, optionally available)
- 2 TBSP Parmesan cheese (grated, optionally available)
- 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 may even work however it cooks a lot sooner.
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In a big pot, carry just a few quarts of water to a boil.
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Add cauliflower and prepare 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 optionally available 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 a very powerful 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 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
% Each 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%
* % Each day Values are based mostly on a 2000 calorie eating regimen.
Retailer in an hermetic container within the fridge and reheat any leftovers on the stovetop.
Extra of a visible individual? Try my 90-second video tutorial right here:
Ideas for Success
Should you’ve tried making mashed cauliflower potatoes earlier than and didn’t love the consequence, don’t be afraid to attempt once more utilizing the next ideas:
- You’ll want to drain the cooked cauliflower effectively and squeeze out any extra liquid earlier than the mashing and whipping step
- Don’t simply mash, whip! My most well-liked methodology 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 tackle that), however respected manufacturers of butter-flavored coconut oil together with just a little coconut milk to loosen up the feel would most likely work effectively. (p.s. Should you’re suspicious about “flavored” coconut oil right here’s one rationalization.)
The way to Make Mashed Cauliflower Potatoes within the Prompt Pot
After I first posted this recipe I obtained just a few questions on why I boil the cauliflower as a substitute of steaming to protect vitamins. I get the most effective 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 Prompt Pot is a superb answer to this debate and truly does an incredible job of preserving vitamins. Should you’re new to it, right here’s the place I weigh in on my favourite Prompt Pot mannequin and cooking ideas!
Choice 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 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 substances and whip till creamy!
Will you do that mashed cauliflower recipe as a substitute of mashed potatoes? Should you’re a mashed cauliflower believer, have any tricks to share? Please let me know within the feedback!
