Recipe: Mashed Potatoes (that are NOT mashed potatoes!)


This is pretty amazing!

We have quit eating potatoes due to the carb content. (root vegetables have high carb content)

But we miss our potatoes!

I love sauer kraut but hubby does not unless it’s with …you guessed it …mashed potatoes! And sauer kraut is good for you! It’s fermented and is a great probiotic.

Cauliflower is very low in carbs and it is loaded with: potassium, magnesium, vitamin C, E and many of the B’s, omega 3 fats and more! It’s a little more expensive than potatoes, but we shop for much of our produce at Aldi’s and prices there are half what you pay at the other grocers.

Ok, Sunday is the day for hubby to cook. He wanted to have cauliflower mash, sauer kraut and kielbassa. He put a head of cauliflower in the pot and about 3/4 inch of water and steamed the head for about 20 minutes. We grilled the kielbassa in a frying pan along with the sauer kraut.

When the cauliflower was done, I drained it and threw the whole head, stalk and all into my mixing bowl, added 2 tablespoons butter, 2 tablespoons cream cheese, 2 tablespoons sour cream, 2 tablespoons garlic from a jar which is stored in olive oil, a little salt and pepper.

I used my whipping wire (what I use to whip cream) and whipped those babies up!

Served them with the sauer kraut and kielbassa! We ate it all! Couldn’t stop! But the good news is a half head of cauliflower is only about 8 carbs and oodles of vitamins and minerals and fiber and protein.

Now we’ve added another food to our new life! And we thought about some other things we can do with it! We so loved potato pancakes! Just mashed potatoes with some flour, onion and egg added, fried til golden brown. I can take this cauliflower mash and add some coconut flour and the eggs and some chopped onions and fry it. We’ll try this soon!

I hope you try this! It’s hugely good!

Mashed Cauliflower Potatoes 

Serves: 8 (or 2 if you like it a lot!)


  • 1-2 head of fresh cauliflower or 1-2 bags of frozen
  • 2 TBSP butter
  • 2 T cream cheese or sour cream (optional)
  • 2 T or more Parmesan (optional)
  • Salt, pepper, garlic-2 T and other spices to taste


  1. Bring 3/4 inch of water to a boil in a large pan and add cauliflower.
  2. Cook on low until tender.
  3. When tender, drain, put into large bowl and add other ingredients.
  4. Use immersion blender or mixer to blend until smooth and creamy. This is the most important step… chunks of cauliflower are a giveaway!

Sprinkle with extra cheese if desired and serve warm.

1 large potato %Daily requirement 1/2 head cauliflower %Daily requirement
calories 278 72
carbs 63 15
fiber 7 7
net carbs 56 8
omega 3 fat 39 <1:4 ratio w/omega 6 1:3 107 <1:4 ratio w/omega 6 3:1
omega 6 fat 129 31
protein 7.5 15% 6 12%
vitamin A 30 iu 1% 36 iu 0.50%
vitamin C 29 iu 48% 133 mg 223%
vitamin D 0 0 0 0
vitamin E .1 mg 1% .3  mg 1%
Vitamin K 6 mg 7% 46 mg 58%
thiamine .2 mg 13% .2 mg 11%
Riboflavin .1 mg 8% .2 mg 11%
Niacin 4 mg 21% 2 mg 8%
Vitamin B6 1 mg 46% .7 mg 32%
Folate 84 mcg 21% 164 mcg 41%
Vitamin B12 0 0 0 0
Pantothenic Acid 1.1 mg 11% 1.9 ,g 18%
Calcium 45 mg 4% 63 mg 7%
Iron 3 mg 18% 1.8 mg 7%
Magnesium 84 mg 21% 43 mg 11%
Phosphorus 209 mg 21% 127 mg 13%
Potassium 1600 mg 46% 900 mg 25%
Sodium 30 mg 1% 90 mg 4%
Zinc 1 mg 7% .8 mg 6%
Copper .4 mg 18% .1 mg 6%
Manganese 1 mg 33% .5 mg 23%
Selenium 1 mg 2% 2 mg 3%

We have trouble getting enough potassium, magnesium, calcium and Vitamin C. In looking at the nutrients in cauliflower, it’s got much more of the potassium, magnesium we need for keeping blood pressure down and decreasing inflammation as well as many other important body functions.

We’re going to buy cauliflower by the wheel barrel full!bth_garfield-f12-33


3 thoughts on “Recipe: Mashed Potatoes (that are NOT mashed potatoes!)

  1. Mrs. AL

    Hmmm … wonder if I could fool my husband person with this recipe. He does not like cauliflower. I could try and sell it on the low-carb aspect. And it certainly won’t look like “brains” when it’s mashed.

    Hey, thanx for the idea, tannngl and husband of tannngl.


    1. tannngl Post author

      I know you can! Just be sure to use at least 2 T butter, more if you can and the sour cream and definitely the garlic. It all covers up the taste of cauliflower.
      As that goofus, Martha Stewart used to say, “It’s a good thing.” 😊

      Hey! Thanks for the visit and comment! This blog is slow in visits. But it helps me keep up with all we’ve learned and started and the improvements in our health.

      Our plan is to live forever and so far it’s working!


      1. Mrs. AL

        I am going to do a post in the next few days about my own condition. It’s not the best right now as I gained a whole new human — hehe. Kidding, sorta’. Husband person has lost quite a bit but my progress is sloooow. Want to let other folks know about this “side effect’ of chemo for me. I plan on referencing your site. The low-carb aspect is so darned important. Husband person has lost about 45 pounds (he always does well on low-carb).


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