Who knew cauliflower was such a versatile vegetable? When ready the appropriate approach mashed cauliflower has a comparable texture to common mashed potatoes with a candy, buttery style. Add a little garlic and garnish with inexperienced onions and so they style even higher!

I occur to like potatoes, however most of us are getting approach too many starchy white meals in our diet (fries anyone?). This cauliflower mashed potatoes recipe (or “fauxtatoes” as I wish to call it) is a great aspect dish for Christmas or other holidays. We additionally prefer it for a healthy household dinner any night time of the week. They’re naturally gluten-free, low-carb, and keto.

Why Eat Cauliflower “Potatoes” Instead?

Potato has some dietary advantages and a baked potato beats processed Frankenstein “foods” each time. Still, it may possibly’t prime cauliflower from a health perspective.

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 need carbohydrates for vitality, however too many can work against us. These keto “potatoes” defend blood sugar ranges and prevent insulin spikes that take a toll on health.
• Fewer Pesticides – Potatoes rank high on the record of meals heavily sprayed with pesticides. In equity, non-organic cauliflower is on the record 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 few tenths of a gram more protein than cauliflower and about the identical quantity of fiber (should you eat the pores and skin). On the opposite hand, cauliflower does offer a more balanced amino acid profile.
• Nutrient Dense – It’s true potatoes pack a lot of vitamin C and a good quantity of B6, potassium, and iron. Still, simply a cup of cauliflower has virtually 30 mg more vitamin C than a potato, comparable ranges of B6 and folate, and an additional dose of vitamin Okay. To give potatoes their due, they’re increased in potassium than cauliflower … again, provided that you eat the pores and skin.

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

How to Make the Best Cauliflower Mashed Potatoes (Kids Will Eat!)

This is one substitute I feel 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 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’ll relaxation comfortable understanding you might be squeezing in additional vitamins. Top with melted cheese and even essentially the most adamant veggie haters will give it a strive. It additionally tastes scrumptious served with this Marry Me Chicken dish. Incidentally, we love to make use of cauliflower to make Paleo “rice” too.

With common mashed potatoes you need to use a food processor or potato masher. Since cauliflower isn’t starchy it wants blended for a creamier texture.

Flavor Options

Most of the time I take advantage of garlic powder to season my cauliflower potatoes. You also can use recent, minced garlic cloves. To actually ramp up the flavour strive roasted garlic as an alternative! Or merely 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 good tang and a little protein.

Here’s how to make cauliflower mashed potatoes which might be actually visitor (and child) worthy:

More of a visible individual? Check out my 90-second video tutorial right here:

Tips for Success

If you’ve tried making mashed cauliflower potatoes earlier than and didn’t love the end result, don’t be afraid to strive again utilizing the next ideas:

• Be sure to empty 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.
• Dress it up! Top 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 (here’s my take on that), however respected manufacturers of butter-flavored coconut oil together with a little coconut milk to lighten up the feel would in all probability work effectively. (p.s. If you’re suspicious about “flavored” coconut oil here’s one explanation.)

How to Make Mashed Cauliflower Potatoes within the Instant Pot

When I first posted this recipe I acquired a few questions on why I boil the cauliflower as an alternative of steaming to protect vitamins. I get one of the best texture outcomes getting ready the cauliflower this fashion, however as long as you begin with tender (however not overcooked and mushy) cauliflower, just about any cooking methodology will work. (I take it back … no microwaving!)

The Instant Pot is a great resolution to this debate and truly does a great job of preserving nutrients. If you’re new to it, here’s where I weigh in on my favourite Instant Pot mannequin and cooking ideas!

Option for Instant Pot:

1. Wash and quarter cauliflower, eradicating leaves and stem.
2. Add steamer/trivet basket to Instant Pot together with 1 cup water.
3. Add cauliflower items.
4. Set to guide high strain for 4 minutes.
5. Manually vent/launch strain.
6. Open, drain, and take away inside basket.
7. Gently squeeze any remaining liquid out of the cauliflower and return to the pot.
8. Add different components and whip till creamy!

Will you do this mashed cauliflower recipe as an alternative of mashed potatoes? If you’re a mashed cauliflower believer, have any tricks to share? Please let me know within the feedback!