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Fully-Loaded Hi-Protein Cauliflower Mash

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 107
Protein 13g
Fat 4g
Carbs 9g
Total Time

Who says carbs have all the fun? You can still enjoy low-carb meals that are FULL on flavor and macronutrients. Here’s a low-carb spin on a “fully loaded baked potato.” And it’s easy to customize to fit a carnivorous or vegetarian diet. Guarantee you won’t be able to eat just one serving!

 

If you’ve been missing fully loaded mashed potatoes because you’re on a keto diet, miss them no more. Cauliflower mash is a delicious alternative to our favorite carb-heavy side dish. You can choose to steam or boil the cauliflower, and for quick and easy, zapping it in the microwave for several minutes will do the trick too. In recent years, cauliflower has become a staple for the low carb diet. Cauliflower rice and cauliflower puree are some of the most common ways to make them. If you’re ready to get your cauliflower mashed potato on, continue reading for the recipe.

 

The secret for it to be smooth and creamy is to add Greek yogurt. If you don’t have a potato masher, that’s okay since throwing the cauliflower florets into the food processor, or using an immersion blender, will do the trick too. Make sure you cook the cauliflower until their fork tender, since if undercooked, the cauliflower mash will be grainy. You can top it with some sour cream and chives to make it extra decadent. My not so secret ingredients to give it even more flavor is to use add chicken broth, minced garlic cloves or garlic paste, and Italian seasonings while I’m mashing the cauliflower. While I didn’t do it here, a sprinkling of parmesan cheese can give it an extra kick of flavor. If you like some heat, add a few teaspoons of chopped jalapenos. Turkey bacon and cheddar cheese are given to make this recipe fully loaded.

 

If you make a large batch of this cauliflower mash recipe, you can portion it out for your weekly meal plan. It also freezes and reheats very well, which means pulling outsides for a quick dinner, or bringing a bowl for lunch, has never been so easy. While this recipe is low-fat for those who are watching their calorie intake, some readers who are interested in this are looking for keto cauliflower mash. It’s important to note that for the keto diet, it is important to have a robust serving of fats in order to give your body enough energy by breaking down fats, rather than converting proteins to sugar. In that case, I would recommend a pat of unsalted butter, and full-fat yogurt, sour cream, and cheddar cheese.

 

If you enjoyed this recipe and are looking for more, subscribe to my website and to my Youtube channel for more fit and healthy recipes. Feel free to drop a comment or two letting me know how you’re working it into your meal plan. I’m pretty certain you’ll enjoy this mashed cauliflower recipe as much as I do.

 

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Fully-Loaded Hi-Protein Cauliflower Mash

Ingredients

Ingredients for up to 4 servings:

  • 1 medium head cauliflower
  • 4 slices of turkey bacon (natural, nitrate free, uncured) OR (sauteed and shaved tempeh for vegans)
  • 1/3 cup 2% Greek yogurt
  • 1/3 cup chicken broth
  • 1 tbsp garlic paste (or minced garlic)
  • 1 tbsp Italian seasoning (or oregano)
  • 4 tbsp reduced fat shredded cheddar cheese (optional, 1 tbsp per serving)
  • chopped chives to taste
  • sea salt & pepper to taste
  • coconut oil spray

Tools:

  • High powered blender or food processor. I used the Vitamix 750.
Steps
  1. Chop stem and leaves from cauliflower head and add the remaining florets to boiling water. Boil cauliflower until it is soft.
  2. Cook turkey bacon in a nonstick skillet. Lightly spray with coconut oil so they become crispier when cooking.  Allow them to cool on a paper towel and then chop into pieces.
  3. In a high-powered blender, add cauliflower, Greek yogurt, chicken broth, garlic and Italian seasoning. Pulse blend until smooth.
  4. Season to taste with sea salt & pepper. Add chopped chives and cheddar if desired.

 

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low carb loaded cauliflower mash

low carb loaded cauliflower mash low carb loaded cauliflower mash

Approximate macros for 1 of 4 equally-divided servings:

 

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
107
Protein
13g
Fat
4g
Carbs
9g
Sodium
-
Fiber
4g
Sugar
4.3g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.