Nutritionally, cauliflower is a great source of vitamin C, delivering 100 percent of your daily recommended amount in one cup (raw). Not only is cauliflower super low in calories it only has 3 NET CARBS per cup. The first several times I tried mashed cauliflower… Add cauliflower; cover and cook until tender, 5-10 minutes. They contain the phytonutrients carotenoids, flavonoids, and caffeic acid, and the vitamins and minerals they contain all contribute to overall good health. It can be very helpful to look at a side-by-side comparison of different foods. For more about Carbs In Mashed Potatoes Vs Mashed Cauliflower, please subscribe to our website newsletter now! I used to make this and called it caulipots Thanks for the reminder! There are 142 calories in 1 cup of Mashed Cauliflower. But what's the nutritional difference between mashed cauliflower and mashed spuds? Get full nutrition facts and other common serving sizes of Mashed Cauliflower including 1 oz and 100 g. Cream cheese, butter and parmesan cheese add a nice texture to the Keto Cauliflower Mash. There are only 5 grams of net carbs per … 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. If desired, top with additional fresh rosemary and coarsely ground black pepper. Perfect for the Christmas holidays too! You can also use a bag of frozen cauliflower florets – no need to spend three times as much on frozen riced cauliflower. I'm a Registered Dietitian, healthy eater, and mom of two from Charlottesville, Virginia. It’s filling and delicious, just like loaded baked potatoes. 2. Mash cauliflower with the milk, rosemary and salt. In same pot, steam cauliflower rice in a metal colander to preserve nutrients. That is until I tried Della’s cauliflower mash!! The variety of potato you eat can also affect how quickly its sugar goes into your blood. Mineral Comparison. Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. Use 880g of cauliflower, 1 cup skim milk, tspn garlic and a few other random spices. Natural Laundry Soap + Makeup Brush Cleaner, Excellent source of vitamin C, K, folate, B6 and pantothenic acid. Flavors of Parmesan, garlic, and chives brought cauliflower to a new level and we didn't miss the potatoes. And then they avoid satisfying food that does have very adequate Vit C , & B6 as you mention. Mashed Potatoes are such a comfort food! That is a wise recommendation that I didn’t think of! Containing just cauliflower and a little bit of butter and a few splashes of heavy cream, this is a perfect low carb side dish. It is DELLA-icious. 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). Nutrition in mashed potatoes vs. mashed cauliflower. 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). This blend of cauliflower and mashed potatoes makes a great side dish whenever you'd normally serve mashed taters. Easy Mashed Cauliflower. All it takes is 3 ingredients and about 15 minutes to whip up this extra creamy, buttery recipe. Your email address will not be published. Calorie breakdown: 51% fat, 43% carbs, 7% protein. In traditional mashed potatoes I used cream, but we want to avoid adding any liquid. Keto cauliflower mash makes the perfect side dish. Most of us eat AT LEAST a cup of mashed potatoes though, let’s be real. , This looks DELICIOUS, but I plugged it into MyFitnessPal and it’s 545 calories per serving. If your goal is a healthy family I bet they won’t even know there is cauliflower involved. Get to know more about ketogenic diet and Carbs In Mashed Potatoes Vs Mashed Cauliflower here on this site. The net carbs in the Green Giant mashed are just 5 grams per serving, but a serving is a measly half-cup. Here’s a side by side comparison of cooked cauliflower versus potatoes: Cauliflower. Nutritionally speaking, the more diversity you have in your diet the better. 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 … My kids love mashed cauliflower since I started making it for them. 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. Meanwhile, it provides lots of the vital fiber and micronutrients that you need every day. The glycemic index (GI) ranks carbohydrates based on how quickly they raise blood sugar levels (via WebMD). Healthline states that a low-GI diet may promote weight loss, and lower the risk of heart disease and type 2 diabetes. 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). Using an immersion blender, blend and simmer until desired texture is reached. YUM! Infographic. (source). Potato vs Cauliflower - In-Depth Nutrition Comparison Compare. Cauliflower has one fifth the calories and carbs of potatoes, and a much lower glycemic index. 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. For more on Cauliflower nutrition see this article from Healthline. Cauliflower mashed potatoes is one of our favorite side dishes. In a Dutch oven, bring 1 in. 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. Thanks again for the recipe! This keto approved recipe is sinful its that good! Keto Mashed Cauliflower is a fantastic alternative for high-carb potatoes with their creamy, buttery flavor and smooth texture. 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. As someone who grew up in the South, I am pretty particular about mashed potatoes. (Source). Our mashed vegetables are seasoned and whipped to deliver the look, taste, and texture of homemade mashed potatoes. Potato’s are not an excellent source of anything!! 1. Yum! But what about one of America's most beloved side dishes — creamy mashed potatoes (via HuffPost)? Note you could probably use an instant pot, but I haven’t tested it that way! Appreciate what you are doing here & especially combining the two foods to maximize taste and deliciousness. The real difference between mashed cauliflower and mashed potatoes. Excellent, Very Good, and Good are actually technical terms based on the DRIs. Hey Kath! By seeing both foods compared, you can make wise choices on what you eat. Yes, cauliflower mashed potatoes are low carb and keto-friendly. 100g of potatoes equals 17 carbohydrates where 100g of cauliflower only contains 5 carbs. 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. about | privacy policy, Copyright © // 2020 Kath Eats Real Food Jump to top. ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. of water to a boil. While the texture is similar, cauliflower mash tastes like cauliflower and mashed spuds taste like, well, potatoes (via Reddit). Add butter, herbs, and seasonings. They are a “good” source of potassium. Easy Keto Low-Carb Cauliflower Mashed Potatoes is the best quick and healthy recipe using cream cheese, parmesan, and garlic to make cauliflower puree. Birds Eye ® Mashed Vegetables—now you can indulge in the deliciousness of mashed potatoes while getting the nutrition of healthy vegetables. Let's talk stats first. Cauliflower mashed potatoes are a mixture of cauliflower, onion, garlic, and your favorite dairy of choice all blended up into creamy deliciousness. aka Cauliflower Mashed Potatoes that you actually want to eat! Mashed cauliflower has an earthy, nutty flavor that's slightly more complex than potatoes. That’s why it’s popular among the low carb and weight loss communities. So while you may be getting a better overall boost from cauliflower, potatoes have their own benefits, too. In fact, the World’s Healthiest Foods recommends eating 3/4 – 1 cup or more of cruciferous vegetables per day. I promise: this is a cauliflower-potato mash that you will actually want to eat. Basically, by eating cauliflower instead of potatoes, you save about 53 calories and 13 grams of carbs, per half cup. Let's talk stats first. Take your mashed cauliflower to the next level with this yummy recipe! Maybe for special occasions though. Cauliflower is so popular these days – I’ve seen it in everything from crackers to pizza crust. Cauliflower is also loaded with antioxidants and … Or, in the case of this Keto Mashed Cauliflower, it makes a great alternative to potatoes. Steamed and mashed cauliflower is a lower carb stand-in for mashed potatoes. Charmaine Ng | Architecture & Lifestyle Blog says, Oh my gosh, I need to try cauliflower mash! content can sometimes validate peoples idea….see! As the mash cools a bit the butter, cream cheese and parmesan will help firm up the mixture. 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 ). This site uses Akismet to reduce spam. Plus a sprinkle of nutrition, home life, beauty, parenting, and travel. This isn’t even close! Cauliflower is a low carb alternative for everything from rice to pizza crust. The versatile vegetable has a mild taste, great nutrient profile, and is undoubtedly low in carbohydrates (via Men's Health). Just a friendly suggestion, truly not trying to be hypercritical. 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). One cup also provides one quarter of your recommended vitamin K (via WebMD). Mashed cauliflower makes a satisfyingly delicious subsitute for mashed potatoes, dramatically cutting back on calories, fat and carbs. One of the easiest ways to remain low carb at meal times is to replace your regular high-carb mashed potato with mashed cauliflower instead. This post contains affiliate links They are deliciously creamy and a perfect side keto side dish. I substituted this dish for mashed potatoes as a low-carb alternative, and my husband said it was 'rockin' good.' Copy infographic link Copy. Thanks! You can have an effective and low-carb replacement for mashed potatoes using just cauliflower, cream cheese, garlic, and seasoned salt. Don’t be fooled by its white color – cauliflower is just as rich in phytonutrients as its green cousins. It's much lower in carbs, full of vitamins C, K, B5, B6, folate, manganese and omega 3. One cup of potatoes has 110 calories and 26 grams of carbohydrates. In my mind, eating healthy is … This will definitely be on the menu! Add salt and white pepper to taste. Mashed Cauliflower is the ultimate low carb side dish. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Someone zipping through the content would see the potato “value” comment and think…..hmmmmmmm.its not an excellent source of anything. I also LOVE your collaboration content w Della and Plenty. Other Comparisons Similar to Potato Vs Cauliflower Bring to a simmer. So I cooked some cauliflower mash for the first time last night. One of my favorite cauliflower recipes has been the Whole Foods version where it’s roasted with curry and peas. I love all of the nutritional information provided. Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. Heat cauliflower with an inch of water in a microwave safe bowl until tender. Mash cauliflower with spread and half and half until at the desired consistency. . I do a LOT of immersion blending and know that the hot splatters can be brutal or even splat into the fire – yikes! I understand your source but ….. Excellent source of nothing, but very good source of vitamin B6. Add cauliflower florets and cook until tender, 10 minutes. Turn it into loaded cauliflower mashed… Cauliflower, as a cruciferous vegetable, has phytonutrients called glucosinolates, which support multiple of our body’s systems, and antioxidants. 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! Stir in cheese until melted. (I can’t say that I meet that goal daily!) Potatoes and cauliflower can both be solid choices to add to your regular diet. See the recipe. Maybe it should be changed to 8 servings then! “POTATOES Excellent source of nothing, but very good source of vitamin B6!” <– I thought potatoes were an excellent source of potassium, no? And they are delicious – who doesn’t love mashed potatoes?! Her trick is to use half cauliflower and half potatoes, plus herbs, real butter and half and half for a rich flavor. Required fields are marked *. Nutrition facts and Information for Mashed Cauliflower. Be sure to add these Keto Mashed Potatoes … Cauliflower's rise to center stage stems from the popularity of plant-based diets, as well as those that are gluten-free and low-carb (via National Institutes of Health). On this page, we compare Potato Versus Cauliflower to see which food has fewer calories, less fat, more protein, and more fiber. 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. And, side-by-side, there are some noteworthy nutritional differences. Here you’ll find a healthy mix of real-life meals made from whole ingredients balanced with the pleasures of life, including buttercream frosting and good wine. Drain. Adding cream cheese, butter, and bacon to cauliflower makes a side dish or main dish you can’t wait to eat. Mashed cauliflower has only 25 calories per cup compared to mashed potatoes, which contain more than 200 calories! Mashed Cauliflower is just like mashed potatoes except it isn’t loaded with carbs. But I agree w comment above. Cauliflower makes the best mashed potato substitute and this Mashed Cauliflower with Roasted Garlic adds a new dimension to this vegan mashed cauliflower recipe. Not a criticism just a safety warning – you really should take your pot off the lit burner before you turn on your immersion blender. The answer appears to be a resounding yes; mashed cauliflower is an excellent, low-carb alternative to mashed potatoes (via Delish). , Charmaine Ng | Architecture & Lifestyle Blog Not sure if this was just a staged photo but even popping it over to the other side of the stove is safer. Cauliflower v Potato Nutrition Facts. Why use cauliflower at all? That’s why it’s popular among the low carb and weight loss communities. However, when it comes down to cauliflower vs. potato, cauliflower wins. When cauliflower is tender, dump water from pot and add cauliflower, potatoes, broth, cream. 1 cup, cooked; 29 calories; 5 grams carbs 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. Potatoes on the other hand contain potassium, some vitamin C and B6, and, if you include the skin, fiber too (via Healthline). 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… And, more importantly, can you create a creamy, dreamy mash that satisfies cravings while keeping carbs in check? That also doesn’t take the ingredients you add to make them “mashed” into consideration. Did you use 4 or 6? Protein 3g There are 180 calories in 2/3 cup (5 oz) of Ore-Ida Mashed Potatoes N Cauliflower. Boil potatoes in bite-size pieces until fork tender and drain. It's no wonder mashed cauliflower is becoming such a popular low carb … Your email address will not be published. So having both cauliflower and potatoes together is better than just potatoes. Drain cauliflower using a colander discarding the cooking water and place the cooked cauliflower in a food processor. Now, we understand that cauliflower isn’t the most exciting vegetable in the world. Serves 4. 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!). Learn how your comment data is processed. Creamy, cheesy and tastes amazing! No matter what your main course, this naturally gluten free, low carb cauliflower mash will be a hit. Cauliflower is basically a nutritional superpower. You can see them in the orange and yellow chart on this page towards the bottom. Mashed vegetables have replaced the potatoes in traditional mash with nutrient-packed veggies. Bring a large pot of water to a boil. Cauliflower mashed potatoes are an excellent low carb alternative to the real thing, much faster to cook than potatoes! Notify me of follow-up comments by email. 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. For a BIG serving of 440g the nutrition stats are Cals 146 Carbs 24g Fat 2g Protein 12g Sodium 110mg Fibre 12g as opposed to Potato mashed with 1% milk and unsalted butter (couldn't find any without butter? One cup of plain cauliflower has 27 calories and only five grams of carbs (even with the cream and other ingredients, this only comes to 145 calories and six grams of carbs). Recipe looks good and I’m glad you’re featuring Della’s recipes. Yes! Cauliflower has significantly less carbs than potatoes. 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.