Creamy Cauliflower Mashed Potatoes With Garlic

Who knew cauliflower was such a flexible vegetable? When ready the fitting means mashed cauliflower has an identical texture to common mashed potatoes with a candy, buttery style. Add somewhat 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 eating regimen (fries anybody?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I wish 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 a substitute?

Potato has some dietary advantages and a baked potato beats processed Frankenstein “meals” each time. Nonetheless, it might’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’d like carbohydrates for vitality, however too many can work in opposition to 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 listing of meals closely sprayed with pesticides. In equity, non-organic cauliflower is on the listing as effectively however ranks a lot decrease (higher). When natural isn’t obtainable, 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 (if you happen to eat the pores and skin). Then again, cauliflower does provide a extra balanced amino acid profile.
Nutrient Dense – It’s true potatoes pack a whole lot of vitamin C and 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 offer potatoes their due, they’re larger in potassium than cauliflower … once more, provided that you eat the pores and skin.

So easy methods to win your loved ones over to this better-for-you mashed cauli-potato?

How you can Make the Finest Cauliflower Mashed Potatoes (Children Will Eat!)

That is one substitute I believe really tastes higher than the unique! A good friend made these for her husband and he even didn’t understand 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 children gained’t flinch on the distinction, and you may relaxation pleased realizing you might be squeezing in further vitamins. Prime with melted cheese and even essentially the most adamant veggie haters will give it a attempt. 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 exploit garlic powder to season my cauliflower potatoes. You too can use recent, minced garlic cloves. To actually ramp up the flavour attempt 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 offers it a pleasant tang and somewhat protein.

Right here’s easy methods to make cauliflower mashed potatoes which might be really 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 massive head recent cauliflower (OR 1-2 baggage 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)

If utilizing a recent head of cauliflower, roughly chop it into uniform, massive cauliflower florets. Cauliflower rice may even work but it surely cooks a lot quicker.
In a big pot, deliver a number of quarts of water to a boil.
Add cauliflower and prepare dinner till fork tender.
Drain effectively.
Switch cooked cauliflower to a big bowl and add butter and non-compulsory cream cheese or bitter cream and Parmesan cheese.
Use an immersion blender or hand mixer to mix till easy and creamy. That is an important step … chunks of cauliflower are a giveaway!
Sprinkle the cauliflower puree with further cheese if desired and serve heat.
Garnish the cauliflower mash with recent chopped parsley or recent chives if desired.

Vitamin Info

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 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

For those who’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 suggestions:

Make sure 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 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 recent 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 somewhat coconut milk to loosen up the feel would most likely work effectively. (p.s. For those who’re suspicious about “flavored” coconut oil right here’s one clarification.)

How you can Make Mashed Cauliflower Potatoes within the Instantaneous Pot

Once I first posted this recipe I bought a number of questions on why I boil the cauliflower as an alternative of steaming to protect vitamins. I get the very best texture outcomes making ready the cauliflower this fashion, 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 superb resolution to this debate and truly does an important job of preserving vitamins. For those who’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 internal 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 an alternative of mashed potatoes? For those who’re a mashed cauliflower believer, have any tricks to share? Please let me know within the feedback!