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Creamy and Fluffy Cauliflower Mashed Potatoes

These Creamy and Fluffy Keto Mashed Potatoes can be ready in minutes and taste amazing! (vegan option)

Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Servings: 6
Calories: 124 kcal
Course: Side Dish
Cuisine: Vegan , Keto , AIP

Ingredients

  • 1 large head cauliflower (about 570 grams) cut into florets
  • 2-5 tablespoons coconut milk or other dairy-free milk
  • 1/4 cup butter (about 50 grams) or dairy-free alternative
  • 2-3 tablespoons nutritional yeast
  • 1 teaspoon garlic powder
  • salt and pepper to taste
  • Parsley for Garnish (optional)

Instructions

    Cup of Yum
  1. Place cauliflower florets and about 1 cup of water in a large pot.
  2. Heat water to boiling and steam until tender, 10 minutes or until fork tender.
  3. Remove and drain.
  4. Place all ingredients into a food processor or blender.
  5. Blend or process until smooth.
  6. Adjust seasonings if needed.
  7. Garnish with parsley and pepper if desired.

Notes

  • Time Saving Tip: If you're short on time, use the same weight of cauliflower rice instead of fresh cauliflower. You could use frozen florets as well, but the texture won't be nearly as nice as with fresh cauliflower or cauliflower rice.
  • Steaming vs. Boiling: I recommend steaming the florets rather than boiling. Either will work, but steaming retains more nutrition.
  • Time Saving Tip: If you're short on time, use the same weight of cauliflower rice instead of fresh cauliflower. You could use frozen florets as well, but the texture won't be nearly as nice as with fresh cauliflower or cauliflower rice.
  • Steaming vs. Boiling: I recommend steaming the florets rather than boiling. Either will work, but steaming retains more nutrition.

Nutrition Information

Calories 124kcal (6%) Carbohydrates 9g (3%) Protein 4g (8%) Fat 9g (14%) Saturated Fat 3g (15%) Sodium 132mg (6%) Potassium 490mg (14%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 338IU (7%) Vitamin C 68mg (76%) Calcium 35mg (4%) Iron 1mg (6%) Net Carbohydrates 6g

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 124

% Daily Value*

Calories 124kcal 6%
Carbohydrates 9g 3%
Protein 4g 8%
Fat 9g 14%
Saturated Fat 3g 15%
Sodium 132mg 6%
Potassium 490mg 10%
Fiber 3g 12%
Sugar 3g 6%
Vitamin A 338IU 7%
Vitamin C 68mg 76%
Calcium 35mg 4%
Iron 1mg 6%
Net Carbohydrates 6g

* Percent Daily Values are based on a 2,000 calorie diet.