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.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- Low-Carb
- Vegetarian
Why Diabetes Friendly?
- Lower Carb Content: Combining cauliflower with a small amount of potatoes significantly reduces the overall carbohydrate content compared to traditional mashed potatoes.
- Fibre-Rich: Cauliflower adds fibre, which helps regulate blood sugar levels.
- Healthy Fats: Butter or olive oil and Greek yogurt provide healthy fats and protein, helping to slow the absorption of carbs.
- Portion Control: Serving sizes are defined, allowing for mindful consumption.
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Equipment
- Large pot
- Potato Masher (or immersion blender)
Ingredients
- cauliflower (medium, cut into florets) ½ head
- baby potatoes (about 1 cup, peeled and quartered) 5
- butter (unsalted ) 2 tbsp
- Greek yogurt (unsweetened) ¼ cup
- garlic (minced) 2 cloves
- salt ¼ tsp
- pepper ⅛ tsp
- chives (chopped (for garnish)) 1 tbsp
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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.
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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
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FAQ
Can I skip the baby potatoes entirely?
Yes, but the texture and flavour will be slightly different. Adding a small amount of potato gives it the traditional mashed potato consistency.Is this recipe keto-friendly?
Yes, if you use heavy cream and butter instead of Greek yogurt.Can I use frozen cauliflower?
Yes, but ensure it is fully thawed and drained to prevent excess water in the mash.What is the best way to mash for smooth consistency?
An immersion blender or food processor works well for a smooth texture. For a chunkier consistency, use a potato masher.Can I make this dairy-free?
Yes, substitute Greek yogurt with a plant-based yogurt or coconut cream, and use olive oil instead of butter.How can I reduce the cooking time?
Cut the cauliflower and potatoes into smaller pieces to cook them faster.
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Nutrition
Per serving
Calories: 150.3kcal
Carbohydrates: 20.4g
Fiber: 4.5g
Sugar: 3.7g
Fat: 6.2g
Saturated Fat: 3.8g
Trans Fat: 0.2g
Protein: 5.6g
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.
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