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Craig on October 31, 2013

Low Carb Mashed Potatoes

Side Items > Keto Recipes

Who’s got a craving for starch? Missing the good ol’ meat and potatoes? No worries, we can help! Here’s a little something I learned while living the low carb lifestyle…almost anything can be transformed into your favorite foods from before.

Low Carb Mashed Potatoes

Potatoes…most of you are thinking that consistency would be impossible to achieve with cauliflower, but this seems to be a wonder vegetable. As long as you treat it right, it can be transformed into so many different textures. The trick here is to hand blend the cauliflower, so that it is still chunky and keeps a texture resembling mashed potatoes. You don’t want to use a blender, otherwise you will have a soggy and lumpy mess on your hands. It’s a MASH after all, not a puree.

The Preparation

  • 1 head of cauliflower
  • 3 Tbsp. milk
  • 1 Tbsp. butter
  • 2 Tbsp. sour cream
  • 1/4 tsp. garlic salt
  • Pinch freshly ground black pepper

Optional Toppings

  • Load that bad boy with chives
  • Lather it with gooey cheese
  • Add bacon bits…everything is better with bacon!

The Execution

1. Grab a pan and put about 1 cup of water in it.
2. Set to medium heat and bring water to a simmer.
3. Separate the cauliflower into florets. Save the cores!

Low Carb Mashed Potatoes

4. Chop the cauliflower cores into small pieces (dice it).

Low Carb Mashed Potatoes

5. Add all the cauliflower to the pot, and cover.

Low Carb Mashed Potatoes

6. Cook for 12-15 minutes, until cauliflower is very tender.

Low Carb Mashed Potatoes

7. Drain all water and add milk, butter, sour cream, salt and pepper.

Low Carb Mashed Potatoes

8. Grab your masher and go to town on these tasty, tender morsels.

Low Carb Mashed Potatoes

9. Top with chives, cheese, or bacon.

Low Carb Mashed Potatoes

These low carb mashed potatoes are a fantastic side item for pretty much any meat dish you have in mind. They’re not loaded with carbs, have a lot of nutrition, and are extremely tasty.

We portioned this out for 4 people, which made the macros: 91 Calories, 4g Fat, 5g Protein and 5g Net Carbs per person!

Low Carb “Mashed Potatoes” Calories Fat(g) Carbs(g) Fiber(g) Net Carbs(g) Protein (g)
1 Head of Cauliflower 210 2 37 17 20 17
3 Tbsp. Milk 27 1 2 0 2 2
1 Tbsp. Butter 100 11 0 0 0 0
2 Tbsp. Sour Cream 30 3 0 0 0 2
Totals 367 17 39 17 22 21
Low Carb Mashed Potatoes

For 4 servings: 91 calories, 4g fat, 5g protein, and 5g net carbs.

The Preparation

  • 1 head of cauliflower
  • 3 tbsp milk
  • 1 tbsp butter
  • 2 tbsp sour cream
  • ¼ tsp garlic salt
  • 1 pinch freshly ground black pepper
  • Optional
  • Chives
  • Cheese
  • Bacon bits

The Execution

  1. Bring 1 cup water to simmer over medium heat
  2. Separate cauliflower into florets – save the cores
  3. Dice cauliflower cores and add all the cauliflower to the pot, covering it.
  4. Cook 12-15 minutes until cauliflower is very tender.
  5. Drain all water and add milk, butter, sour cream, salt, and pepper.
  6. Grab your masher and mash.
  7. Add optional toppings, serve, and enjoy.
http://www.ruled.me/low-carb-mashed-potatoes/

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