Low Carb Roasted Cauliflower Mash — Recipe — Diet Doctor (2024)

FAQs

How many carbs are in cauliflower mash? ›

Cauliflower has a similar nutrition profile to broccoli. It's also a great cruciferous veggie to choose when you're on keto, says Dixon, as it has 1.5 grams of net carbs per half a cup.

Make ahead: Mashed cauliflower can be made up to 3 days in advance and stored in an airtight container in the refrigerator. Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

You can add a litle softened cream cheese to the pot in the final step and stir until melted. Or you can add a keto thickener like glucomannan or xanthan gum. Be sure to whisk it in well when the mashed cauliflower is hot. You don't need more than about ¼ teaspoon per head of cauliflower.

Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.

A single slice could have anywhere from 2 to 29 grams. That's a huge range, especially because cauliflower isn't carb-heavy (a cup has 5 grams). Why the difference? Crusts may include rice or brown rice flour, sugar, tapioca starch, and corn starch, which supply carbs.

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

“Cauliflower is another vegetable that's low in carbs, but also very high in vitamins and phytochemicals,” Fear says. Add chopped cauliflower to your salads, or top with paprika and garlic powder and roast in the oven. Riced cauliflower also makes a great low-carb replacement for traditional rice.

Whole roasted cauliflower is a delicious, Whole30-friendly, keto, and vegan side dish!

Yes, dogs can eat cauliflower in moderation, either raw or cooked. Cauliflower is a source of dietary fiber, vitamin K, and vitamin C for dogs. Some dogs may dislike the slightly bitter taste of cauliflower. Avoid cauliflower with seasonings or oils, as they can cause upset stomach.

Can I eat 2 week old cauliflower? ›

A whole head of cauliflower, when stored properly, will keep for 5 to 6 days in the refrigerator. If the cauliflower is stored in a tight, plastic bag with no air movement it might start going bad after 3 days. Precut cauliflower florets will keep for 4 days in the refrigerator.

As The Kitchn notes, cauliflower does see oxidative brown spots naturally, but it's not time to toss the cauliflower until the color turns from light brown to dark brown or black. That's the point of no return. Other telltale signs of spoilage for cauliflower include mold, off-smells, slimy texture, or soft spots.

If you find that that the cauliflower you make is watery it's because you are not drying it out properly on the stove after it's boiled. The trick to the perfect cauliflower mash is to drain it really well and let that water evaporate in a pan on medium heat for 5-6 minutes before it's mashed.

Cook the Cauliflower Until Tender.

When you're cooking your cauliflower florets, make sure they're fork-tender before removing them from the pot. If the cauliflower isn't cooked long enough, it can make your mashed cauliflower grainy.

Mashed Cauliflower Nutrition (per cup of mash): Calories: 57, Fat: 0g, Carbohydrates: 11g, Fiber: 4g, Protein: 4g.

Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.

Cauliflower, cooked from fresh (0.5 cup) contains 2.5g total carbs, 1.1g net carbs, 0.3g fat, 1.1g protein, and 14 calories.

One cup (107 g) of raw cauliflower contains 5 g of carbs, 2g of which are fiber. It's also high in vitamin K and provides 57% of the DV for vitamin C.

There are 284 calories in 2 cups of Mashed Cauliflower.