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Low-Carb Mashed Potato

This Low-Carb Mashed "Potato" blends cauliflower and a small amount of baby potatoes for a creamy, comforting side dish that's perfect for those watching their carb intake. It offers all the flavour and texture of traditional mashed potatoes with fewer carbs, making it a great diabetes-friendly option.
Servings: 4
Calories: 150.3kcal
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes

Ingredients

  • ½ head cauliflower medium, cut into florets
  • 5 baby potatoes about 1 cup, peeled and quartered
  • 2 tbsp butter unsalted
  • ¼ cup Greek yogurt unsweetened
  • 2 cloves garlic minced
  • ¼ tsp salt
  • ⅛ tsp pepper
  • 1 tbsp chives chopped (for garnish)

Equipment

  • Large pot
  • Potato Masher or immersion blender

Instructions

  • In a large pot, add the cauliflower florets and baby potatoes. Cover with water and bring to a boil.
    ½ head cauliflower, 5 baby potatoes
  • Reduce the heat and simmer for 12-15 minutes, until both the cauliflower and potatoes are tender.
  • Drain well and return to the pot. Allow any excess moisture to evaporate over low heat for 1-2 minutes.
  • Add the butter, Greek yogurt, minced garlic, salt, and pepper. Mash with a potato masher or use an immersion blender for a smoother consistency.
    2 tbsp butter, ¼ cup Greek yogurt, 2 cloves garlic, ¼ tsp salt, ⅛ tsp pepper
  • Garnish with fresh chives or parsley before serving.
    1 tbsp chives

Cooking Tips

  • Creamier Consistency: Use heavy cream or add an extra tablespoon of butter for a richer mash.
  • Flavour Boost: Add roasted garlic instead of raw for a sweeter, more mellow garlic flavour.
  • Make Ahead: Prepare and store in an airtight container for up to 2 days. Reheat gently on the stove with a splash of milk or broth to restore creaminess.
  • Toppings: Sprinkle with grated Parmesan or a drizzle of olive oil for extra flavour.
  • Texture Control: Adjust the amount of cauliflower to potatoes depending on your texture and carb preferences.

Nutrition

Nutrition Facts
Low-Carb Mashed Potato
Serving Size
 
0.5 cup
Amount per Serving
Calories
150.3
% Daily Value*
Fat
 
6.2
g
10
%
Saturated Fat
 
3.8
g
24
%
Trans Fat
 
0.2
g
Cholesterol
 
15.7
mg
5
%
Sodium
 
242.5
mg
11
%
Potassium
 
752.9
mg
22
%
Carbohydrates
 
20.4
g
7
%
Fiber
 
4.5
g
19
%
Sugar
 
3.7
g
4
%
Protein
 
5.6
g
11
%
Vitamin C
 
84
mg
102
%
Calcium
 
59.4
mg
6
%
Iron
 
1.2
mg
7
%
Magnesium
 
40
mg
10
%
Zinc
 
0.7
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.