Low-Carb Mashed Cauliflower - 4 ways + VIDEO

Jazz up your low-carb mashed cauliflower - 4 ways. Curried, buttery, mustard and cheesy.

And learn how you can keep the entire family and all your picky eaters happy - by flavouring individual portions easily.

Low-Carb Mashed Cauliflower - 4 Ways

Who here LOVES mashed cauliflower and who here HATES mashed cauliflower?

I fall into the LOVE mashed cauliflower camp because I absolutely adore flavouring the heck out of it. And let's face it, cauliflower isn't the most pleasant of vegetables if it isn't given a bit of va-va-va-voom!

We all know cooked cauliflower smells like old shoes!

Mashed Cauliflower For Picky Kids

I can guarantee most homes will have at least 1 picky eater - and how do you get your kids to enjoy their veggies? Flavour them (the veggies, not your kids).

I'm not a big fan of hiding veggies from kids, there are a time and place for this, but in the long run, your kids need to know that vegetables are part of a healthy range of foods they need to eat to get all the healthy building blocks their amazing growing bodies require.

The beauty of serving mashed cauliflower is that you can make one big dish or basic mashed cauliflower, then each child can flavour their portion exactly how they like it. Just pop a single-serve in a small bowl or mug, add and mix your flavours - boom! Side dish sorted for everyone.

Do You Have Picky Eaters?

If you are really having trouble getting your kids to eat their veggies or any variety of foods apart from junk and ultra-processed food, then it's time to take it seriously. The more restricted your child's food choices are, the more you need to address the issues.

But baby steps. No one wants world war 3 on their hands. We all have to live with one another so go slowly, but you must make progress. Even if it takes a year to slowly introduce new foods and tastes. Imagine if you had started a year ago.

If you are new here, why not read my 10 Top Ways To Help Your Child Eat Real Food.

And if you are a busy mum like me, and wanting easy healthy lunch box ideas, why not take a look at my eBook Low Carb Lunches - how to make real-food lunch boxes.

40 easy recipes, 5 step programme, easy real food swaps chart, lunch box planner, printables and even an FAQ for children. Shopping lists, easy to understand guides.

Click here to take a quick look.

Healthy Mashed Cauliflower - the recipes and flavours

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Low-Carb Mashed Cauliflower - 4 ways

Please rate this recipe ↩

4.41 from 5 votes

Servings: 4

NET carbs: 2.2g

Author: Libby Jenkinson

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Category: Dinner. Side Dish. Vegetables

Diet: Diabetic. Gluten Free

Gluten Free. Grain free. Keto. LCHF. Low Carb. No Sugars. Wheat Free

Print

Jazz up your low-carb mashed cauliflower - 4 ways. Curried, buttery, mustard and cheesy. See how you can flavour individual portions - to keep the entire family and all your picky eaters happy! 

Recipe Video (tap to play)

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Adjust servings: 4

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Ingredients

1x2x3x

Basic Mashed Cauliflower

• ▢ 1 large cauliflower cut into small chunks
• ▢ your choice of flavourings below
• ▢ 1 tbsp butter
• ▢ pinch salt to taste

Cheesy Mashed Cauliflower

• ▢ ¼ cup grated/shredded cheese of choice
• ▢ pepper to taste

Curried Mashed Cauliflower

• ▢ 1 tsp curry powder
• ▢ 2 tbsp coconut cream
• ▢ 1 tsp dessicated cocout to garnish

Buttery Mashed Cauliflower

• ▢ additional butter
• ▢ pepper to taste

Mustard Mashed Cauliflower

• ▢ ½ tsp mustard powder

Equipment

• Stick Blender

Instructions

Basic Mashed Cauliflower

• Boil the cauliflower in a large saucepan with only a few inches of water in the saucepan. The trick to avoiding soggy mashed cauliflower, is not to boil cauliflower totally immersed in water. 
• Once the cauliflower pieces are boiled and soft, remove the saucepan from the heat. Drain as much water as you can.
• Before you begin to mash the cauliflower, leave the lid off the saucepan and gently shake the cauliflower. You will be amazed at how much steam escapes. This is also a crucial step in avoiding soggy mashed cauliflower.
• For the basic mashed cauliflower, add the butter and salt to taste. Puree using a stick blender with the blade attachment until smooth and lump free.
• Remove one serving for each member of the family to add their favourite flavour.

Cheesy Mashed Cauliflower

• Stir the cheese and pepper through the basic mashed cauliflower. Garnish with extra cheese.

Curried Mashed Cauliflower

• Stir through the curry powder and coconut cream. Garnish with desiccated coconut.

Buttery Mashed Cauliflower

• Simply add more butter - yum!

Mustard Mashed Cauliflower

• Add mustard powder and extra butter is sometimes a lovely addition also.

Notes

Nutrition panel - shows per 100g of cauliflower only. Everyone will choose how much to serve, and which flavours, additions to add to their cauliflower.

Nutrition Facts

Low-Carb Mashed Cauliflower - 4 ways

Serving Size

 

100 cup

Amount per Serving

NET carbs

 

2.2

g

Total Carbohydrates

 

5.1

g

2

%

Fiber

 

2.9

g

12

%

Sugar

 

2.6

g

3

%

Protein

 

2.3

g

5

%

Fat

 

0.6

g

1

%

Sodium

 

18.6

mg

1

%

Vitamin C

 

75.9

mg

92

%

Calcium

 

20

mg

2

%

Iron

 

0.4

mg

2

%

% Daily Value*

-

Calories

28

* Percent Daily Values are based on a 2000 calorie diet.

This website provides approximate nutrition information for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator such as Cronometer.com

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