These ketogenic faux mashed potatoes are SO creamy and delicious you won’t even miss the real deal. Plus, at 7 grams of net carbs per serving, you can indulge in a second serving without a hint of guilt.
With Thanksgiving creeping around the corner you’re probably busy making preparations and compiling your arsenal of delicious home-cooked recipes.
Whether you’re keeping it keto, or indulging in a cheat day, these faux mashed potatoes are an absolute MUST this holiday season! They’re so creamy and delicious even your non-keto family members will approve!
Is Cauliflower Keto-Friendly?
Cauliflower is one of the most popular ketogenic vegetables. And that’s likely because of its versatility. Cauliflower has a very mild taste and can be used as a substitute for potatoes, rice, and even pizza crust.
Beyond that, cauliflower is SUPER low in carbohydrates. One cup (100 grams) of raw cauliflower contains 5 grams of carbs, 3 of which are fiber— which means, you can eat a fair amount without killing your carb count.
And the best part, cauliflower is surprisingly nutritious!
Nutrient Profile of Cauliflower
Here is an overview of the nutrients found in 1 cup, or 128 grams, of raw cauliflower, provided by Healthline:
- Calories: 25
- Fiber: 3 grams
- Vitamin C: 77%
- Vitamin K: 20%
- Vitamin B6: 11%
- Folate: 14%
- Pantothenic acid: 7%
- Potassium: 9%
- Manganese: 8%
- Magnesium: 4%
- Phosphorus: 4%
Percentages reflect the Recommended Daily Intake (RDI).
Beyond its impressive nutrient profile, cauliflower is also said to have anti-inflammatory, antiviral, and antibacterial effects. So the answer is yes, cauliflower is one of the BEST foods you could eat on a ketogenic diet.
Making This Recipe Without an Instant Pot
This recipe is ridiculously quick and easy with an Instant Pot. However, if you don’t yet own this wondrous device you can always make these mashed “potatoes” old-school-style on the stovetop. All you’ll need is a saucepan with a lid, a steamer basket, and about 30 extra minutes.
Here’s How
- Place a steamer basket inside of a large saucepan.
- Fill the saucepan with about 2 inches of water (the water should barely touch the bottom of the steamer basket).
- Cut cauliflower into florets and place in the steamer basket.
- Cover pan and bring to med-high heat.
- Steam cauliflower for 20-30 minutes (or until soft).
- Drain the water and place cooked cauliflower in a food processor.
- Add butter, sour cream, rosemary, salt, and pepper.
- Pulse until desired consistency.
- Drizzle with olive oil and garnish with a sprinkle of rosemary.
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Instant Pot Rosemary Mashed “Potatoes”
- Total Time: 9 minutes
- Yield: 4 Cups 1x
- Diet: Vegetarian
Description
These ketogenic faux mashed potatoes are SO creamy and delicious you won’t even miss the real deal. Plus at 7 grams of net carbs per serving, you can indulge in a second serving without a hint of guilt.
Ingredients
- 1 head organic cauliflower
- 1 stick (4oz) grass-fed butter, melted
- 1/2 cup organic sour cream
- 1 1/2 Tablespoons fresh rosemary, finely chopped
- 2 1/2 teaspoons Himalayan sea salt
- Fresh ground pepper
- Drizzle of olive oil (optional garnish)
Instructions
- Rinse cauliflower in vinegar bath (to wash off any impurities).
- Cut cauliflower into florets.
- Place steamer basket inside the Instant Pot and add cauliflower florets.*
- Close the lid and set valve to sealing position.
- Using the manual setting, cook on high pressure for 3 minutes.
- Apply the quick release to relieve the pressure and open the lid.
- Allow the cauliflower to sit for 3 minutes before draining off the liquid.
- Place cooked cauliflower in a food processor.*
- Add butter, sour cream, rosemary, salt, and pepper.
- Pulse until desired consistency.
- Pour into a serving bowl and garnish with olive oil and a sprinkle of rosemary.
Notes
If you don’t own an Instant Pot, you can make these fabulous mashed “potatoes” old-school-style in a saucepan. Refer to the instructions listed above.
If you don’t own a food processor, you have the option to combine the ingredients using a masher instead. This won’t alter the flavor, however, it will likely yield a thicker, clumpier texture.
- Prep Time: 6 Min
- Cook Time: 3 Min
- Category: Side Dish
- Method: Instant Pot
- Cuisine: Keto
Nutrition
- Serving Size: 1 Cup
- Calories: 307
- Sugar: 4g
- Fat: 29g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 4g
Keywords: low carb, cauliflower recipes, easy, best, recipes, Instant Pot, how to make, creamy, sour cream, keto, holiday recipes
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Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Katie Rodriguez nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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