Keto Mashed Potatoes With Frozen Cauliflower Rice (Low Carb)

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Looking For Keto Mashed Potatoes?

Trying to eat Keto or low carb but LOVE mashed (cream) potatoes?  I feel your pain!  

We tend to eat way too many potatoes, almost every meal. Have you ever met a potato you didn't like? I know I haven't! – ha

This Keto Mashed Potato recipe, also known as Keto Loaded Cauliflower Casserole is the best substitute I've found for my beloved mashed or cream potatoes and it's under 4 carbs per serving compared to 37 carbs for one potato!

You might ask “Is mashed cauliflower healthier than mashed potatoes?”

Harvard points out in this article, the link between carbs and blood sugar. Potatoes are considered a high glycemic food.

These Keto Mashed Potatoes use Cauliflower instead of high carb potatoes.  I've learned that many of the Keto substitutes like using zucchini instead of pasta (find zucchini noodle/pasta recipe here) are really good!

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Jump to Recipe

Frozen Cauliflower Rice to Cauliflower Mash

After a full day of craziness, who wants to take the to cut up, rice and steam the cauliflower? 

Make it easy on yourself and get this riced cauliflower from Amazon or some from a grocery store in the freezer section ready to go.  Simple, fast and MUCH less messy.

By using the Riced Cauliflower, you don't have to go through the process of mashing the rice.  It's creamy on its own.

I never dreamed I would like cauliflower and I still don't prefer it raw or even roasted, but this recipe is YUMMY!

You can make these Keto mashed potatoes for any quick meal as a side. You can also make it for Thanksgiving or other special occasions. This way, while others eat mashed potatoes, you can have a low carb treat.

Struggling to plan healthy meals?  Download a free anti-inflammatory meal plan, including a grocery list and low carb recipes here! 

Mashed Keto Cauliflower (Potatoes) Short Cut

Sometimes you need mashed cauliflower even faster than the recipe below when you're in a hurry.

Simply heat the rice up in a saucepan, add some butter, salt, pepper and cheese, mix up and eat – Viola!  Very fast side dish.

Keto Loaded Mashed Potatoes – Cauliflower Casserole Ingredients 

Try to use natural and organic ingredients whenever you can – so much better for your body.

The best salt you can use is the RealSalt Ancient Fine Sea Salt linked below for your convenience.

You should also use uncured bacon, without added nitrates. You can either find it at your local grocery store that carries healthy food. 

Or have Butcherbox bacon delivered to your door along with grass fed and finished beef, free range chicken, delicious pork, wild caught salmon and more! So convenient. 

Learn more about starting Keto in this article:

Keto Diet Review, Before and After and How to Start.

Simple Loaded Mashed Cauliflower (Potato Substitute)

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Ingredients

  

• 2 cups Cauliflower Rice
• 3 tbsp Butter
• 1/2 cup Sour Cream check carbs
• 1 cup Grated Cheese
• 2 pieces Bacon uncured
• 1/4 tsp Garlic Powder
• 1 tbsp Minced Chives
• Salt to taste
• Black Pepper to taste
• Cayenne Pepper to taste, optional

Instructions

 

• Preheat oven to 350 degrees
• Heat up cauliflower rice per package directions, less than 5 minutes. (You could rice your own cauliflower in the food processor, but that's just too messy for me.)
• Add butter, seasonings and sour cream
• Mix together
• If the consistency is not smooth enough, you can mash with a potato masher
• Pour into 8x8 casserole dish
• Top with cheese and bacon
• Bake until cheese melts, about 5 minutes
• Top with chives

Nutrition

Nutrients are calculated based on the FDA standards and/or labels for ingredients I used.  You may need to calculate your own based on your ingredients.

• 343 Calories
• 29 Fat
• 15 Protein
• 4 Total Carbs
• Fiber 1.5
• Net Carbs 3.5

Need More Keto Recipes?

If you need a main dish to go with your mashed cauliflower, here are some options:

Low Carb Salmon Patties (Croquettes)

Keto Air Fryer Meats 

Easy Air Fryer Salmon

If you need some Keto sides check out:

Keto Green Vegetables and Sides 

Best Keto Potato Substitutes (Mashed, Baked, Fried Recipes)

Best Keto Coleslaw 

Spicy Deviled Eggs 

What some gravy on your Keto Mashed Potatoes – um Cauliflower?

Keto Old Fashioned Southern Cream Gravy

Thanksgiving Keto Recipes

Keto and Gluten Free Thanksgiving Recipes with Keto Cornbread

Conclusion Keto Mashed Potatoes

Let me know if you make this Keto Mashed Potatoes – Cauliflower and if it worked to substitute for mashed potatoes.

Others loved this too when I took it to my cousin's house for Thanksgiving.

Hope you enjoy this recipe and start eating less potatoes and more variety of vegetables.

Grab Free Resources By Clicking Here Such As:

• Keto Eating Out Guide
• Printable Keto Snack List
• Free 5 Day Video Training – Prepare to Blast Your Belly Fat!
• 23+ Keto and Gluten Free Recipe Download
• Keto Drink Guide
• MORE

Keep it healthy!

Jamie

Medical Disclaimer: I am a certified health coach, not a licensed medical professional and the advice on this page is from my personal experience, health coach certification training or from the experience of my clients. You should talk with your medical professional when seeking advice about a medical condition, new diet or exercise program. 

What is ButcherBox?

High quality meat delivered right to your door – so easy and convenient!

Humanely raised 100% grass-fed and finished beef, free-range organic chicken, heritage breed pork, scallops, and wild-caught salmon from the pristine waters of Bristol Bay, Alaska.