Ditch the carbs and try this Keto & Vegan Cheesy Garlic Mashed Cauliflower. A creamy side dish with a kick of garlic and topped with a drizzle of olive oil and parsley for a perfect mashed potato substitute!
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Mashed potatoes are a top-favorite comfort food and side-dish at home or outside, but portion control is quite a necessity with that version.
The best kind are usually loaded with butter, cheese, and all the carbs from the potatoes and you end up eating a meals worth of calories in just the one bowl.
And here comes the wonder-food: cauliflower! Mash this non-starchy vegetable and it makes the perfect substitute for mashed potatoes.
All the flavor in giant quantities without the overload of calories!
What makes this Cauliflower Mash Healthy?
- Cauliflower: A non-starchy vegetable with barely any carbs
- Almond Milk: No unnecessary fat or dairy
- Nutritional Yeast: Tons of nutritional benefits, and high in protein with no fat. The perfect cheesy flavor without the negativity.
- Garlic: Healthy or not, garlic mashed cauliflower is so much better than the regular
- Herbs: Dried Rosemary, Thyme or Oregano for the extra taste. Got fresh ones? Even better!
- Salt: Just a bit for the taste
- Pepper, Olive Oil and Parsley: The toppings that make this perfect! Olive oil does have the fat, but its the good kind; The very good kind!
How to make the best and easiest mashed cauliflower?
- Chop the cauliflower and steam it in the microwave with some water; No steamer needed here.
- Puree the steamed florets in a food processor with almond milk, nutritional yeast, garlic, dried or fresh herbs (Rosemary, Thyme or Oregano) and salt.
- Transfer it to a bowl, sprinkle on some pepper, drizzle on olive oil and garnish with parsley.
That’s it!
All the special diets covered!
I was so close to adding cream cheese in this recipe – especially because I just bought a large cube – but at the very last minute, I changed my mind!
Made this a cheesy mashed cauliflower with nutritional yeast instead, so now its not only keto and low carb, but Vegan too!
And to make things even better, it uses almond milk to give it that creamy consistency, no sour cream or other dairy. Its also topped with olive oil and not butter.
All in all this the best and most diet friendly cauliflower mashed potatoes recipe: low calorie, low carb, keto, vegan, paleo, whole30 and dairy free!
What more could one ask for?!
But if you really want the regular kind, Easy Cheesy Cheddar Mashed Potatoes
Keto & Vegan Cheesy Garlic Mashed Cauliflower
Ingredients
- ½ large Cauliflower Head, 4 cups chopped, 428g
- 6 tbsp Almond Milk
- ¼ cup Nutritional Yeast Flakes
- 2 tsp Minced Garlic, 2 cloves
- ½ tsp Dried Rosemary, Thyme or Oregano, or 1 tsp fresh
- ¼ – ⅓ tsp Salt
- ⅛ tsp Pepper
- 1 Tbsp Olive Oil
- Parsley (for garnish)
Instructions
- Chop cauliflower into florets and place in a microwave safe bowl.
- Add ¼ cup water, cover with a damp paper towl and microwave on high for about 7-10 minutes until soft.
- Drain and transfer to a food processor.
- Add almond milk, nutritional yeast, herbs and salt, and puree until smooth.
- Transfer to a bowl, sprinkle on black pepper, drizzle with olive oil and garnigh with parsley.
Notes
- Servings: 2 cups | Serving size: 1 cup
- Calories: 161kcal
- Fat: 8.3g | Saturated fat: 1g
- Carbohydrates: 15g | Fiber: 7g | Sugar: 4.1g
- Protein: 9.3g
Literally the easiest dinner I’ve made when I don’t feel like cooking. Better than mashed potatoes and healthier too!!!
It really is easy isn’t it!? A quick healthy meal was exactly why I whipped it up. One of my favs!