How to Make Creamy Garlic Mashed Cauliflower “Potatoes”

Here’s why cauliflower rules:

• Lower Carbohydrate Load – According to the USDA website, one small potato contains over 20 grams of carbohydrates. Cauliflower, in comparison? A mere 5.3 grams. We absolutely need carbohydrates for energy, but consuming too many can work against us. These Paleo “potatoes” protect blood sugar levels and prevent insulin spikes that take a toll on health.

• Fewer Pesticides – Potatoes rank high on the list of foods heavily sprayed with pesticides. In fairness, non-organic cauliflower is on the list as well but ranks much lower (better). When organic isn’t available, cauliflower is a better choice.

• Balanced Protein and Fiber – A white potato appears to win this one, with a few tenths of a gram more protein than cauliflower and about the same amount of fiber (if you eat the skin). On the other 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 amount of B6, potassium, and iron. Still, just a cup of cauliflower contains almost 30 mg more vitamin C than a potato, comparable levels of B6 and folate, and an extra dose of vitamin K. (To give potatoes their due, they are higher in potassium than cauliflower … again, only if you eat the skin.)

Mashed Cauliflower Potatoes Recipe

prep 5 mins

cook 15 mins

total 20 mins

author wellness mama

yield 6-8

A more nutritious version of mashed potatoes made with buttery cauliflower instead!

Ingredients

• 1-2 heads of fresh cauliflower, roughly chopped into uniform, large pieces (or 1-2 bags of frozen)

• 4 TBSP butter

• 2 TBSP cream cheese or sour cream (optional)

• 2 TBSP or more parmesan, grated (optional)

• Salt, pepper, garlic powder, and other spices to taste

Instructions

1. Bring a couple quarts of water to a boil in a large pot or pan.

2. Add cauliflower and cook until tender. (I suppose you could also use a microwave, but I've never tried since we don't have one and don't use them!)

3. Drain well. Transfer cooked cauliflower to large bowl and add butter and optional sour cream (or cream cheese) and parmesan.

4. Use immersion blender or hand mixer to blend until smooth and creamy. This is the most important step ... chunks of cauliflower are a giveaway!

5. Sprinkle with extra cheese (if desired) and serve warm. Top with fresh chopped parsley or chives for a nice garnish!

Notes

Option for Instant Pot:

1. Wash and quarter cauliflower, remove leaves and stem.

2. Add steamer/trivet basket to Instant Pot along with 1 cup water. Add cauliflower pieces.

3. Set to manual high pressure for 4 minutes.

4. Manually vent/release pressure. Open, drain, and remove inner basket.

5. Gently squeeze any remaining liquid out of cauliflower and return to pot.

6. Add other ingredients and whip until creamy!