Low-Carb Cauliflower Mashed Potatoes

Just use this Cauliflower Mashed Potatoes recipe in place of your regular mashed potatoes for an easy, healthy, and very flavorful low-carb alternative!   This recipe is clean, keto, paleo, low-carb, gluten-free, and easily altered for vegan and vegetarian diets.

For the LONGEST time, I had seen different bloggers share their mashed cauliflower recipes and talk how they tasted just like real mashed potatoes.  

Honestly, I never really believed them. 

I mean — we’re talking about MASHED POTATOES here.  Smooth, heavy, delightfully creamy mashed potatoes.

And with mashed cauliflower, instead?  No way.

But I kept seeing more and more people rave about them.

Could it actually be true?

Well, much to my surprise, it was true!  

Mashed cauliflower really does nicely replace mashed potatoes.

Are they exactly the same?  

No, they’re not identical.  But they are definitely good enough as a stand-in.  And they are so tasty.

If, like me, you have been weary about trying mashed cauliflower potatoes, I hope I can help convince you to finally go for it.  

How To Make Mashed Potatoes Healthy

Mashed potatoes aren’t typically high on the “healthy foods” lists for a number of reasons.  Typically, they’ve been bathed in butter, and have lots of salt, cream, and butter added to make them creamy and thick. In order to make them healthier, I did some easy healthier ingredient replacements, like the following:

• replaced white potatoes with cauliflower (which provides more fiber and protein for less calories)
• reduced the amount of salt in the recipe
• removed any cream, sour cream, or cream cheese
• reduced the amount of parmesan cheese
• replaced cream with almond milk

These changes all help to make this mashed potato alternative healthier without sacrificing the flavor or texture.  Because the whole point of mashed potatoes is the dense, luscious, thick texture!

How To Make Cauliflower Mashed Potatoes Creamy

Okay, okay…we all know and love creamy mashed potatoes, but can you make mashed cauliflower creamy, too?  Yes, you most certainly can!  Here are some tips for how to make mashed cauliflower creamy, just like you love your mashed potatoes.

• Add 1-2 tablespoons of plain full fat greek yogurt. This will help to make them creamier and also a little heavier, if that’s how you prefer your texture.
• Let the cauliflower cool down a bit after it’s done steaming.  By doing so, the cauliflower will dry out a little as it cools, which makes it much easier to get a good texture on the mash.
• Add just a little organic half and half (I only use this brand) for a slightly creamier texture.

To make creamy cauliflower mashed potatoes thinner, you can just add a little more unsweetened almond milk and then process again to mix it through.

How To Make Cauliflower Mashed Potatoes Thicker

Fortunately, if you really like your cauliflower mashed potatoes to be thick and hearty, there are some easy methods to make it happen, including:

• Add in plain greek full-fat yogurt, which will add texture, flavor, and thickness.
• Use a hand potato masher, not a food processor for more texture (a food processor will make it more smooth)
• Add in a couple actual potatoes to help thicken, but keep the majority of the cauliflower mash.
• Add a little more grated parmesan cheese for more binding.
• Reduce the amount of almond milk being used.
• Allow the cauliflower to cool before blending to get more texture and thickness.

How To Make Cauliflower Mashed Potatoes Thinner

To make these creamy cauliflower mashed potatoes thinner, you can just add a little more unsweetened almond milk and then process again to mix it through.

Is Cauliflower Better (Healthier) Than Potatoes?

In a nutshell, yes, cauliflower is much healthier than potatoes.  BUT that doesn’t mean potatoes aren’t healthy.  Let’s compare the health benefits and nutrition from both cauliflower and potatoes to determine which is healthier to use in your mashed potatoes.  Compared to potatoes, cauliflower is…

• lower in calories (134 calories for potatoes compared to the 28 calories for cauliflower in a single serving);
• lower in carbs;
• higher in fiber;
• higher in antioxidants;
• a greater source of minerals;
• a greater source of vitamins.

On the other hand, potatoes contain decent amounts of fiber, vitamins, and minerals (just different than the ones found in cauliflower) but they ALSO contain more carbs and calories, too.  That means cauliflower wins on the paleo, keto, and low carb front, too.

How To Make Cauliflower Mashed Potatoes Vegan

The only non-vegan ingredient in this cauliflower mashed potatoes recipe is parmesan cheese.  To make these cauliflower mashed potatoes vegan, all you would need to do is replace the parmesan cheese with nutritional yeast or just omit entirely. 

You’ll likely need to add a touch more sea salt if you choose to remove it altogether, since the parmesan adds some saltiness.

Are These Cauliflower Mashed Potatoes Paleo?

The only non-vegan ingredient in this cauliflower mashed potatoes recipe is parmesan cheese.  To make these cauliflower mashed potatoes vegan, all you would need to do is replace the parmesan cheese with nutritional yeast or just omit entirely.

Are These Cauliflower Mashed Potatoes Keto?

Fortunately, cauliflower is a very keto-friendly vegetable because it is so low in carbs, especially when compared to potatoes.  That means this recipe for cauliflower mashed potatoes is keto and would even benefit from a slab of organic unsalted, grass-fed butter on top.  Feel free to add a little more parmesan cheese in as well.

What Goes with Cauliflower Mashed Potatoes?

While these cauliflower mashed potatoes are tasty, they are best when enjoyed with other foods.  Here are my favorite recipes to serve with cauliflower mashed potatoes:

• Roasted Pork Tenderloin
• Pan-Roasted Steak
• Roast Beef
• Braised Short Ribs
• Roasted Chicken

More Low-Carb Recipes Using Cauliflower

For more great low-carb cauliflower recipes, check out:

• Cauliflower Hash Browns
• Loaded Cauliflower Tots
• Cauliflower Pizza Crust
• 25-Minute Cauliflower Fried Rice
• Spicy Cauliflower Burgers

Low-Carb Cauliflower Mashed Potatoes

Just use this Cauliflower Mashed Potatoes recipe in place of your regular mashed potatoes for an easy, healthy, and very flavorful low-carb alternative!   This recipe is clean, keto, paleo, low-carb, gluten-free, and easily altered for vegan and vegetarian diets.

• 1 medium head of cauliflower, (broken into florets)
• 3 cloves garlic, (peeled)
• 1 tbsp unsweetened almond milk ((or milk of choice))
• 1/3 cup parmesan cheese, (grated (omit if vegan or use nutritional yeast))
• 1/2 tsp sea salt
• 1/4 tsp ground black pepper

1. Heat a large stock pot (with steamer attachment) over high heat until boiling.
2. Add the cauliflower and garlic cloves to a steaming basket and place over boiling water. Cover and steam until cauliflower is soft when poked with a fork, about 6-8 minutes. (Tip: If you let the cauliflower cool down a bit after it’s done steaming, it’ll dry out a bit, which makes it much easier to get a good texture on the mash. It also lets you add other flavorful liquids to balance out the moisture content.)
3. Add the steamed cauliflower and garlic to a food processor (or, if you’d prefer, mix in a large bowl with an immersion blender or a potato masher). Add the parmesan, salt, and pepper.
4. Pulse the food processor until all contents are mostly smooth. You want some texture here, but not a lot. You may need to scrape the sides of the blender or to move around the cauliflower to make sure it all gets mashed. Use the almond milk, tbsp. by tbsp., as needed to bring the mixture together. Try not to use too much as this will cause the mixture to get soupy. You want to keep it as thick as possible (like mashed potatoes).

5. Serve hot. Garnish with fresh chives or whatever you like on your mashed potatoes.

Tip: If you let the cauliflower cool down a bit after it’s done steaming, it’ll dry out a bit, which makes it much easier to get a good texture on the mash. It also lets you add other flavorful liquids to balance out the moisture content.

 

To make creamy cauliflower mashed potatoes thinner, you can just add a little more unsweetened almond milk and then process again to mix it through.

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The post Low-Carb Cauliflower Mashed Potatoes appeared first on A Sweet Pea Chef.

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