Creamy Garlic Mashed Cauliflower “Potatoes”
Nov 23, 2020
Love mashed potatoes but hate the carb spike? Did you know that when prepared correctly, mashed cauliflower has a very similar texture to mashed potatoes? Especially with our roasted garlic and coconut cream add-ins.
This cauliflower mashed potato recipe is a great side dish for Thanksgiving or other holidays.
Why Cauliflower is a great Potato Substitute
- Lower Carb Load –Most potato varieties have a higher glycemic index (GI). The GI rates different foods as high (GI above 70), medium (GI of 56 to 69), and low (GI of 55 or less. Potatoes fall into the High category at around 110. One potato contains over 20 grams of carbohydrates. This carb load spikes blood and insulin levels spikes can lead to carb fatigue (that sleepy hangover feeling) and weight gain.
- Nutrient-Dense – a cup of cauliflower contains almost 30 mg more vitamin C than a potato. Plus, cauliflower is packed with gut-healthy fiber. Buy organic when possible to get the most nutrients possible.
Creamy Garlic Mashed Cauliflower “Potatoes”
Prep: 20 minutes
Cook: 15 minutes
Serves: 4-6
Diet: Vegan, Keto, Low-Carb
Ingredients
- 1 large head fresh cauliflower roughly chopped into uniform, large pieces
- 1/3 cup coconut cream
- 1/2 cup veggie OR bone broth
- 2 Tbsp. coconut oil, vegan OR regular butter
- 1 head of garlic
- 1 Tbsp. onion powder
- 1 Tbsp. chickpea miso
- Salt and pepper to taste
Instructions
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Heat oven to 400ºF. Wrap a whole head of garlic in tin foil or clay garlic roaster and drizzle olive oil on the top (about 1 Tbsp.)
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Roast garlic for 10-15 minutes. Remove and let cool. Peel or scoop garlic from the skin.
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In a large pot, add cauliflower and water and cook until tender (about 10 minutes)
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Drain well.
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Transfer cooked cauliflower to a high-speed blender with remaining ingredients (including your desired amount of roasted garlic, I used about 6 cloves) OR use an immersion blender or hand mixer to blend until smooth and creamy. Be sure to blend completely (no chunks!).
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Serve as is or top with your favorite gravy and some freshly chopped parsley or chives.
NOTES
Check out our full Low-Carb Thanksgiving Recipe eBook and cooking class here.
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