This cauliflower mashed potatoes recipe makes a great side dish whenever you’d normally serve mashed taters, and you can jazz it up even more with sour cream or gravy if you fancy. , This looks DELICIOUS, but I plugged it into MyFitnessPal and it’s 545 calories per serving. Most of us eat AT LEAST a cup of mashed potatoes though, let’s be real. I used to make this and called it caulipots Thanks for the reminder! Don’t be fooled by its white color – cauliflower is just as rich in phytonutrients as its green cousins. The variety of potato you eat can also affect how quickly its sugar goes into your blood. Basically, by eating cauliflower instead of potatoes, you save about 53 calories and 13 grams of carbs, per half cup. Learn how your comment data is processed. It is DELLA-icious. This isn’t even close! Cauliflower has a stronger flavor than mashed potatoes, but by adding in the traditional creamy elements you find in mashed potato recipes you will barely notice the difference. Steamed and mashed cauliflower is a lower carb stand-in for mashed potatoes. It's recommended that we consume 3/4 cup of cruciferous vegetables daily (via World's Healthiest Foods), and cauliflower is certainly a good option. Yes! But what about one of America's most beloved side dishes — creamy mashed potatoes (via HuffPost)? There are 142 calories in 1 cup of Mashed Cauliflower. Infographic. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your Pantry. Cauliflower mashed potatoes is one of our favorite side dishes. In a Dutch oven, bring 1 in. Cauliflower mashed potatoes are an excellent low carb alternative to the real thing, much faster to cook than potatoes! So having both cauliflower and potatoes together is better than just potatoes. Let's talk stats first. Nutrition facts and Information for Mashed Cauliflower. I also LOVE your collaboration content w Della and Plenty. Let's talk stats first. Adding cream cheese, butter, and bacon to cauliflower makes a side dish or main dish you can’t wait to eat. It can be very helpful to look at a side-by-side comparison of different foods. Notify me of follow-up comments by email. I love all of the nutritional information provided. Get to know more about ketogenic diet and Carbs In Mashed Potatoes Vs Mashed Cauliflower here on this site. (I can’t say that I meet that goal daily!) Yum! Recipe looks good and I’m glad you’re featuring Della’s recipes. One cup of potatoes has 110 calories and 26 grams of carbohydrates. Add cauliflower; cover and cook until tender, 5-10 minutes. Drain. The answer appears to be a resounding yes; mashed cauliflower is an excellent, low-carb alternative to mashed potatoes (via Delish). Containing just cauliflower and a little bit of butter and a few splashes of heavy cream, this is a perfect low carb side dish. Potato vs Cauliflower - In-Depth Nutrition Comparison Compare. Mash cauliflower with the milk, rosemary and salt. The versatile vegetable has a mild taste, great nutrient profile, and is undoubtedly low in carbohydrates (via Men's Health). Stir in cheese until melted. Appreciate what you are doing here & especially combining the two foods to maximize taste and deliciousness. In fact, the World’s Healthiest Foods recommends eating 3/4 – 1 cup or more of cruciferous vegetables per day. 2. Turn it into loaded cauliflower mashed… So while you may be getting a better overall boost from cauliflower, potatoes have their own benefits, too. Mashed cauliflower makes a satisfyingly delicious subsitute for mashed potatoes, dramatically cutting back on calories, fat and carbs. That also doesn’t take the ingredients you add to make them “mashed” into consideration. Thanks again for the recipe! In my mind, eating healthy is … This post contains affiliate links They are deliciously creamy and a perfect side keto side dish. Hailed for its low-carb, keto-friendly attributes, cauliflower is being used to replace flour, rice, and even corn in some of our favorite foods (via EatCaulipower). Cauliflower has one fifth the calories and carbs of potatoes, and a much lower glycemic index. This blend of cauliflower and mashed potatoes makes a great side dish whenever you'd normally serve mashed taters. One of my favorite cauliflower recipes has been the Whole Foods version where it’s roasted with curry and peas. Get full nutrition facts and other common serving sizes of Mashed Cauliflower including 1 oz and 100 g. Copy infographic link Copy. Why use cauliflower at all? Keto cauliflower mash makes the perfect side dish. Bring to a simmer. Here’s a side by side comparison of cooked cauliflower versus potatoes: Next to one another, cauliflower has a more impressive nutritional resume and is a bit more gentle on the blood sugar, but potatoes are still considered one of the world’s healthiest foods! I'm a Registered Dietitian, healthy eater, and mom of two from Charlottesville, Virginia. One cup also provides one quarter of your recommended vitamin K (via WebMD). Natural Laundry Soap + Makeup Brush Cleaner, Excellent source of vitamin C, K, folate, B6 and pantothenic acid. Calorie breakdown: 51% fat, 43% carbs, 7% protein. Heat cauliflower with an inch of water in a microwave safe bowl until tender. 1 cup, cooked; 29 calories; 5 grams carbs That is until I tried Della’s cauliflower mash!! Mashed Cauliflower is just like mashed potatoes except it isn’t loaded with carbs. No matter what your main course, this naturally gluten free, low carb cauliflower mash will be a hit. 1. Someone zipping through the content would see the potato “value” comment and think…..hmmmmmmm.its not an excellent source of anything. However, when it comes down to cauliflower vs. potato, cauliflower wins. YUM! You can also use a bag of frozen cauliflower florets – no need to spend three times as much on frozen riced cauliflower. As someone who grew up in the South, I am pretty particular about mashed potatoes. http://charmainenyw.com. When cauliflower is tender, dump water from pot and add cauliflower, potatoes, broth, cream. Cauliflower is so popular these days – I’ve seen it in everything from crackers to pizza crust. One half cup of cooked cauliflower has 14 calories, 2.7 grams of carbohydrates, 1 gram of protein, 1.4 grams of fiber, and a glycemic index of 1 (via NutritionData ). Meanwhile, it provides lots of the vital fiber and micronutrients that you need every day. Mineral comparison score is based on the number of minerals by which one or the other food is richer. I do a LOT of immersion blending and know that the hot splatters can be brutal or even splat into the fire – yikes! Mash cauliflower with spread and half and half until at the desired consistency. . Cauliflower is also loaded with antioxidants and … Carbs in Cauliflower If you’ve been on a ketogenic diet for any amount of time you have probably noticed the prominent use of cauliflower in recipes. By seeing both foods compared, you can make wise choices on what you eat. They contain the phytonutrients carotenoids, flavonoids, and caffeic acid, and the vitamins and minerals they contain all contribute to overall good health. Mashed Potatoes are such a comfort food! Did you use 4 or 6? How To Make Oatmeal + Whipped Banana Oatmeal, 5 Tips for Keeping a Clean House with Kids, Clean Beauty Essentials + Beautycounter Promo Code, Charmaine Ng | Architecture & Lifestyle Blog. Cauliflower, as a cruciferous vegetable, has phytonutrients called glucosinolates, which support multiple of our body’s systems, and antioxidants. content can sometimes validate peoples idea….see! Not sure if this was just a staged photo but even popping it over to the other side of the stove is safer. Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. Cauliflower makes the best mashed potato substitute and this Mashed Cauliflower with Roasted Garlic adds a new dimension to this vegan mashed cauliflower recipe. 100g of potatoes equals 17 carbohydrates where 100g of cauliflower only contains 5 carbs. That’s why it’s popular among the low carb and weight loss communities. Add butter, herbs, and seasonings. , Charmaine Ng | Architecture & Lifestyle Blog Nutritionally, cauliflower is a great source of vitamin C, delivering 100 percent of your daily recommended amount in one cup (raw). Take your mashed cauliflower to the next level with this yummy recipe! ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. That’s why it’s popular among the low carb and weight loss communities. Her trick is to use half cauliflower and half potatoes, plus herbs, real butter and half and half for a rich flavor. I understand your source but ….. If desired, top with additional fresh rosemary and coarsely ground black pepper. Eat This, Not That! says you can swap the cruciferous veggie for mashed potatoes and you'll get more immune-boosting vitamin C and bone-strengthening vitamin K. It's worth noting, too, that you can't over-mash cauliflower the way you can potatoes, which happens thanks to the extra starch in potatoes (via The Kitchn). On this page, we compare Potato Versus Cauliflower to see which food has fewer calories, less fat, more protein, and more fiber. I also use the florets to make riced cauliflower in my food processor because I hate dealing with a whole cauliflower; it always makes such a mess. All it takes is 3 ingredients and about 15 minutes to whip up this extra creamy, buttery recipe. Using an immersion blender, blend and simmer until desired texture is reached. of water to a boil. Add cauliflower florets and cook until tender, 10 minutes. You can have an effective and low-carb replacement for mashed potatoes using just cauliflower, cream cheese, garlic, and seasoned salt. Other Comparisons Similar to Potato Vs Cauliflower Mashed Cauliflower and Potatoes takes the best of mashed potatoes- creamy, silky texture and great when garlic, butter, and pretty much any herb is added… then takes the best of mashed cauliflower- less carbs and calories than potatoes for those watching such things as well as less starchy-natural sugars (1 cup of potatoes= 15g carbs and 80 calories vs. 1 cup of cauliflower= 5g carbs and 27 calories… Maybe for special occasions though. The net carbs in the Green Giant mashed are just 5 grams per serving, but a serving is a measly half-cup. Thanks! Your email address will not be published. Hey Kath! I substituted this dish for mashed potatoes as a low-carb alternative, and my husband said it was 'rockin' good.' And they are delicious – who doesn’t love mashed potatoes?! Not only is cauliflower super low in calories it only has 3 NET CARBS per cup. That is a wise recommendation that I didn’t think of! Be sure to add these Keto Mashed Potatoes … It has one fifth the carbs and calories of potatoes, and a much lower glycemic index too–mashed potatoes are around 87, while cauliflower is between 5 and 15. Mineral Comparison. Your email address will not be published. Potato’s are not an excellent source of anything!! (Source). One half cup of cooked potatoes has 67 calories, 15.6 grams of carbohydrates, 1 gram of protein, 1.4 grams of fiber, and a glycemic index of 7 (via NutritionData). Boil potatoes in bite-size pieces until fork tender and drain. Plus a sprinkle of nutrition, home life, beauty, parenting, and travel. And, more importantly, can you create a creamy, dreamy mash that satisfies cravings while keeping carbs in check? Bring a large pot of water to a boil. Perfect for the Christmas holidays too! Mashed Cauliflower is the ultimate low carb side dish. My kids love mashed cauliflower since I started making it for them. Cauliflower v Potato Nutrition Facts. For more on Cauliflower nutrition see this article from Healthline. (source). Potatoes on the other hand contain potassium, some vitamin C and B6, and, if you include the skin, fiber too (via Healthline). Potatoes and cauliflower can both be solid choices to add to your regular diet. When I do need to use a whole one (very infrequently) the Instant Pot definitely makes it easier – I just put the whole thing in without cutting it up at all. Cauliflower has taken consumers by cruciferous storm, showing up in everything from pizza crusts and pasta to hummus, "chicken" tenders, pretzels, and more (via Eat This, Not That!). Flavors of Parmesan, garlic, and chives brought cauliflower to a new level and we didn't miss the potatoes. And, side-by-side, there are some noteworthy nutritional differences. But I agree w comment above. So I cooked some cauliflower mash for the first time last night. I promise: this is a cauliflower-potato mash that you will actually want to eat. While the texture is similar, cauliflower mash tastes like cauliflower and mashed spuds taste like, well, potatoes (via Reddit). Cauliflower is basically a nutritional superpower. Add salt and white pepper to taste. The real difference between mashed cauliflower and mashed potatoes. Serves 4. Can also substitute olive oil or ghee for dairy free 1 tbsp full fat coconut milk or heavy cream for non paleo 3 4 tsp sea salt adjust to taste 1 8 tsp. Keto Mashed Cauliflower is a fantastic alternative for high-carb potatoes with their creamy, buttery flavor and smooth texture. Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. Or, in the case of this Keto Mashed Cauliflower, it makes a great alternative to potatoes. Birds Eye ® Mashed Vegetables—now you can indulge in the deliciousness of mashed potatoes while getting the nutrition of healthy vegetables. Required fields are marked *. Mashed vegetables have replaced the potatoes in traditional mash with nutrient-packed veggies. Here’s a side by side comparison of cooked cauliflower versus potatoes: Cauliflower. So, double the net-carbs to 10 grams, and the calories to 160 — still not bad (compared to mashed potatoes with three times the net carbs), but homemade mashed cauliflower … Mashed cauliflower has an earthy, nutty flavor that's slightly more complex than potatoes. Excellent source of nothing, but very good source of vitamin B6. Easy Keto Low-Carb Cauliflower Mashed Potatoes is the best quick and healthy recipe using cream cheese, parmesan, and garlic to make cauliflower puree.