One thing most people notice when starting a low carb diet is how many potatoes they were eating. A white potato has 28 net carbs in every medium (2″ – 3″) potato. For those trying to stay under 20 net carbs per day that’s a deal breaker. Here’s what you can substitute for your mashed potatoes! You’ll never go back!
- ½ Cauliflower
- 2 TBSP Butter
- Shredded Cheddar Cheese
- Salt and Pepper to taste
- Cut cauliflower florets up and steam until nice and soft. You are looking for the same consistency as the boiled potatoes you would normally mash. I use Ziploc Steamer bags and put my butter right into the bag with the cauliflower to melt and coat it. ½ of a cauliflower will make a full medium size steamer bag. I steam it for a full 6 minutes on high in my big microwave so it's nice and soft. That is longer than called for when serving it as a side dish but it mashes nicely.
- While the cauliflower is in the microwave add one to two large handfuls of shredded cheese to a medium sized serving bowl.
- Add hot steamed buttered cauliflower to your serving dish on top of the shredded cheese.
- Mash with a stick blender to mashed potato consistency. This is IMPORTANT! You will NOT get the proper consistency using a regular mixer.
- Salt and Pepper to taste, thoroughly mix, wipe edges of bowl clean and serve.
There is a notable difference in net carb count between these delicious “notatoes” and mashed white potatoes. A FULL head of cauliflower only has about 16 to 17 net carbs! That means this delicious substitution is VERY low carb and depending on your serving size will only be a few net carbs each!
Use this recipe as a jumping off point too! I will share my jalapeno popper mashed notatoe casserole recipe soon but in the meantime think to patty some of these up, dust with a bit of finely crushed pork rinds after egg washing them and fry them up in some butter for cheesy mashed notato patties! When I do that I add some diced green onions and/or scallions into the mix too! You’ll be amazed at how that little addition changes the flavor. Your family will love them and it’s a great way to use up leftovers!
I use the steamer bags because it is quick and easy. If you would rather steam your cauliflower on the stove here’s a video that’ll help:
The only limit on what you can do is your own imagination and/or recipes! Heck you don’t even need recipes they are so simple! BUT if you do have a favorite one that builds off of this one please leave it in your comment below! I am working on a mashed “notato” roundup and I might just include it in that article too!
In the meantime, ciao for now!
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Always consult your healthcare professional if you are currently taking medication, pregnant, trying to get pregnant, nursing, or if you have any other health condition before taking any products mentioned or applying any information contained herein.