Everybody loves mashed potatoes. It’s the proper facet dish for vacation gatherings, and even only a routine dinner on a busy weekday. When we began a keto weight loss plan it was one of many recipes we missed making probably the most and wished to discover a alternative for. We’ll present you find out how to make Cauliflower Mashed Potatoes utilizing only a handful of straightforward components. And don’t suppose that is going to be some wholesome knock off model of the one you love mashed potatoes. You received’t even be capable to inform the distinction between our cauliflower mashed potatoes recipe and the true factor!
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Cauliflower Vs Potatoes
The approach this recipe is made solely modifications barely once 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 every little thing 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 components you discover in mashed potato recipes you’ll barely discover the distinction.
Carbs in Cauliflower
If you’ve been on a ketogenic weight loss plan for any period of time you may have in all probability observed the distinguished 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 couple of grams of fiber. This leads to simply three grams of web carbs per cup. This makes cauliflower an important possibility for a keto weight loss plan. An total giant head of cauliflower has 25 grams of web 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 are rather more evil than potatoes, these tubers nonetheless comprise very excessive quantities of carbohydrates. Potatoes are low in sugar, however they’re excessive in starch. A 150 gram potato comprises 26 grams of carbs and a couple of grams of fibers. At 24 grams of web carbs you’ll undoubtedly battle to suit potatoes into your keto weight loss plan.
Potatoes are a wholesome a part of a weight loss plan that’s low in carbs, however if you wish to be in a state of ketosis then you definately won’t be able to incorporate this excessive carb meals in your weight loss plan. To create the bottom carb mashed potatoes potential we shall be fully changing potatoes with cauliflower.
How to Make Cauliflower Mashed Potatoes
Cut the Cauliflower into Florets
Prior to cooking the cauliflower we shall be breaking down the pinnacle into small florets. The smaller you go the faster it should take to cook dinner, however I identical to to interrupt them into giant clumps. A serious 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 completely different settings on our Instant Pot to simplify this recipe however it may be made simply as simply by means of different strategies. The most necessary factor is to get the recent cauliflower to be fork tender.
To take a look at this you will have to poke into a bit of cauliflower with a fork. The fork ought to slide in with very minimal drive. I wish to verify a couple of items to make certain the entire cauliflower florets are cooked evenly. You’re higher off over cooking the cauliflower than undercooking it. If you undercook the cauliflower you won’t be able to get the specified smoothness all people loves of their cauliflower mashed potatoes.
We use our instantaneous pot on excessive stress for 1 minute and it comes out excellent. Remember, the cauliflower will proceed cooking because it cools.
Allow to Cool and Drain
If you’re utilizing an instantaneous pot you’ll be able to skip this step. The cauliflower must be drained previous to processing into mashed potatoes or the combination can separate. This step is required in the event you boiled the cauliflower.
To drain the cooked cauliflower you need to use a cheese fabric. Place the entire cooked and cooled florets into the cheese fabric and squeeze out as a lot of the water as you’ll be able to. If an excessive amount of water makes it to the ultimate dish the flavors shall be diluted and you’ll undoubtedly inform that you just’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 folks swear by including bitter cream to their mashed cauliflower, some folks hate it. I like to depart it out.
- Cheese – A welcomed addition to simply about any recipe, cheese might be added to your cauliflower mashed potatoes as effectively. I have a tendency to depart out the cheese as a result of I benefit from the simplicity of a extra minimal mashed cauliflower recipe.
- Cream Cheese – Some folks like including cream cheese to their mashed potatoes however I’m not one in all 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 a protracted 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 rather than butter. Butter is a taste many individuals affiliate with mashed potatoes and this shall be lacking in the event you use olive oil as a substitute. Unless you want to make this recipe dairy free I’d go for good high quality butter over olive oil.
The recipe proven beneath might be considered 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 might be completed 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’ll be able to 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 high-quality utilizing a potato masher or a hand mixer and make cauliflower mashed potatoes proper in your instantaneous pot.
Just bear in mind, if you’re having hassle getting your cauliflower to mash up and turn into creamy you in all probability simply want to combine it for longer. For reference, after we make mashed potatoes in a meals processor they’re creamy and combined 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 facet 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 it’s important to journey with it then the easiest way to move the cauliflower mash is to place it in a casserole dish. Cover the dish with tin foil and once you arrive on the get together 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 are usually not thought of 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 primarily a recipe for weight acquire. 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 drastically 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 complete meals. We’ve already coated this one by offering you with this recipe, however some individuals 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 modifications like those listed above will flip all of the meals you make into wholesome meals. Healthy modifications don’t need to imply an enormous sacrifice in style.
Questions On The Recipe
Can You Make It Ahead of Time?
You definitely can. If I used to be making this for a celebration or gathering I’d make it the night time earlier than, or the morning of the get together. Make an enormous batch and transport it to the get together in a casserole dish. Heat for 5-10 minutes earlier than serving to company.
Can You Freeze Cauliflower Mashed Potatoes?
You can, however 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 wherever close to pretty much as good when you freeze it. If it’s important to freeze it and also you need to deliver again a number of the taste and texture of the unique dish you possibly 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 an important 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’ll be able to. You ought to see a good bit of water drain off of the cooked cauliflower, particularly in the event you boiled the cauliflower.
Make it a Keto Dinner
Cauliflower mashed potatoes is one in all our favourite facet dishes. We make it a couple of 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 in the event you’re new to keto and want steering, try our keto macro calculator. This will enable you perceive your personalised macros and provide you with some concepts for find out how to meet your well being and health targets.
Cauliflower Mashed Potatoes
Cauliflower Mashed Potatoes are a wholesome and scrumptious tackle the normal facet dish. Follow these steps to take pleasure in a easy and buttery mashed cauliflower facet dish.
Total Time 20 minutes
Servings four servings
Calories per serving 208kcal
Prep Time: 5 minutes
Cook Time: 15 minutes
Cut the pinnacle of cauliflower into florets and discard the stalk. Set apart.
Place a trivet into the inside lining of your Instant Pot. Then add 1 cup of water. Read the recipe notes for info on find out how to 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 stress launch. Once the stress 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 inside lining of the Instant Pot, together with the cooked cauliflower.
With a wood spoon or hand mixer, combine till the cauliflower is mashed to your liking, and every little thing 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 need to use 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 many 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 loss plan.