Simple Low Carb Keto Pumpkin Cauliflower Mash Recipe

This pureed pumpkin and cauliflower mash is a pleasant twist from the standard Thanksgiving and fall favorites throughout pumpkin season.  

Pumpkin Keto Cauliflower Mash Recipe

My favourite vacation in the course of the fall season is coming quickly, Thanksgiving.

The complete household gathering along with many who have not been capable of see one another since final Thanksgiving attributable to distance, makes for a comforting time to only catch up and revel in a scrumptious meal, all my favourite issues.

Being from an Italian household, it is by no means only a meal, it is an all day occasion of consuming.  Now we have the normal important course of turkey, facet dish of mashed potatoes, butternut squash, candy potato dish, applesauce, broccoli rabe, and salad as a result of we at all times finish each meal with salad.  

However I am at all times the one to attempt to change issues up a bit and make one thing somewhat extra, shall we embrace, distinctive? Typically it really works and typically it flops, however I at all times attempt to make a more healthy choice to carry even whether it is simply me, myself, and I consuming it.

Oh all of them often attempt my totally different, nontraditional recipes, due to course they’re well mannered and all.

However hardly ever does my household ask for me to make them once more. SO you may see the sort of Italian household I’m coping with right here proper?

STUBBORN is the one phrase for the standard Italian character. And since I too am Italian and Cussed myself, I don’t surrender in hopes they may all come round to more healthy consuming habits at some point.

Carbs in Pumpkin versus mashed Potato

​In response to the Cronometer app I like and use, 1 cup of pumpkin puree has 49 energy and 12 grams carbs so it’s keto pleasant and is a good substitute for potato. 

​1 cup mashed potato ready from recent potatoes has 264 energy, and 44 grams carbs. 

Pumpkin Diet Details 

​Pumpkin has some nice well being advantages.

Once more utilizing my favourite Cronometer app I regarded up 1 cup of canned pumpkin. Cronometer presents an entire nutrient abstract for each meals and that is the very best a part of this app in my view versus different macro keto apps.

It presents nutrient scores for nutritional vitamins, minerals, electrolytes, antioxidants, immune assist and bone well being. 

In only one cup of canned pumpkin there are 7 grams of fiber, with an awesome supply of beta carotene, which is an antioxidant. It additionally has a excessive quantity of Vitamin A and comprises a superb quantity of iron, Vitamin C, Vitamin E and Vitamin Okay in addition to potassium.

It is a wholesome meals that may be included on a ketogenic food regimen in small quantities. 

This pumpkin and cauliflower mashed recipe is my thought of boycotting the upper carb depend of mashed potatoes and candy potatoes for a low carb recipe that I can take pleasure in as a keto dieter.

I plan to carry it on Thanksgiving however I don’t know if anybody will attempt it. I assume if I do not inform them it comprises cauliflower, there is perhaps a greater change they may eat it.

Regardless in the event that they do or not the hubby and I loved this straightforward recipe immensely! Fortunately my hubby who is sort of choosy mentioned it was scrumptious! So far as the kiddies go, they sadly SAW the cauliflower on the counter. In the event that they hadn’t I am positive they’d have had some.

My greatest work is once I do not share with the children what’s in a recipe, they may at the least attempt it. However on this case, they spied the key ingredient and I used to be caught purple handed. 

Actually although with the pumpkin taste you actually do not style a lot of the cauliflower puree in any respect. My children are robust and cussed similar to their full blooded Italian momma. They could have gained this spherical, however in the long run I’ll at all times win the battle!

Easy methods to Prepare dinner Contemporary Pumpkin

​Making your personal pumpkin puree at dwelling is sort of easy however usually i simply use canned pumpkin as a result of it isn’t at all times straightforward to seek out recent pumpkins in my native grocery retailer.

The sort of pumpkin does make a distinction as effectively. My husband is French and his grandmother, would make a stuffed pumpkin every fall. 

For the very best tasting pumpkin you don’t need the type you carve with the children for Halloween, you need what’s known as a sugar pumpkin.  

​Fastidiously slice the stem of the pumpkin off. If the bottom of the pumpkin is wobbly, slice somewhat bit off the underside to degree it in your chopping board. Fastidiously slice the pumpkin in half. 

​Scoop out the seeds and stringy components of the within of the pumpkin. Preheat your oven to 400 levels F.

​Drizzle olive oil and rub the flesh of the within of the pumpkin. Place flesh facet down onto a baking sheet pan. 

​Bake for 45 minutes to 1 hour till you may insert a fork into the flesh and it simply pierces by. Scoop out all of the recent pumpkin and place into your meals processor to puree. 

​As soon as cooked pumpkin is cooled, retailer the puree pumpkin in an hermetic container within the fridge for 7 days or freeze for as much as 6 months. 

​Easy methods to Roast Pumpkin Seeds

​I observe the identical methodology for cooking pumpkin seeds as I do for cooking pumpkin. 

Preheat oven to 400 levels F. After you have scooped out all of the seeds, do your greatest to wash the stringy components from the seeds and sinse and dry seeds.

Place onto a baking sheet pan and toss in olive oil, salt and pepper.

Bake for quarter-hour, stir and toss once more, add extra olive oil if wanted.

Bake for an additional 5-10 minutes till golden brown and crispy.

Retailer in an hermetic container on the shelf, no want for refrigeration. 

Cauliflower Cooking Methodology Choices

Prep time will range with the next methodology choices to cook dinner your cauliflower, however for the very best end result and taste I like to roast the cauliflower when I’ve probably the most time. 

​Boil –Deliver a big pot of water to a boil, add cauliflower, cowl and simmer for 15-20 minutes till fork tender. 

​Steam- Place cauliflower florets within the steamer basket, cowl, and cook dinner for 20-25 minutes till fork tender.

​Microwave- Place cauliflower florets in a glass bowl with ½ cup of water, cowl with plastic wrap and microwave for about 10 minutes. Test if tender if not proceed for an additional 5 minutes.

​Roast- Preheat over to 400 diploma F. Place cauliflower florets on a big baking sheet pan. Toss with olive oil, salt and pepper. Bake for Half-hour, flip florets over, bake one other 10 minutes till golden brown and fork tender. 

Can I take advantage of Frozen Cauliflower?

​Frozen cauliflower is okay to make use of as a substitute of recent for this recipe, however it holds loads of water which is able to end in a watery consistency.

First step is to defrost and warmth the frozen cauliflower. Then I’d suggest squeezing out or draining as a lot water from it as potential. 

You possibly can additionally course of it in your meals processor after which drain once more in a colander to launch extra water from it. If it appears a bit too liquidy, you might add small quantities of almond flour or coconut flour to soak up the liquid. 

Then proceed with the pumpkin cauliflower mash recipe. 

Easy methods to Make Dairy Free Pumpkin Mash  

​You possibly can definitely make this pumpkin cauliflower recipe dairy free if wanted. I’d substitute the heavy cream for unsweetened almond milk for dairy free and likewise get rid of the butter if wanted with a vegan butter for dairy free.

Pumpkin Cauliflower Mash Recipe with full directions and dietary data is within the printable recipe card on the backside of this submit. 

​Flip this right into a Pumpkin Casserole

​To show this pumpkin cauliflower mash right into a casserole, observe the recipe for the mash than add it to a 9 by 13 casserole baking dish.

Sprinkle brown sugar substitute over the mash then prime with some crushed pecans if desired and even chopped walnuts. 

Extra Scrumptious Keto Pumpkin Recipes  

Low Carb Cornbread

Loaded Mashed Cauliflower

Keto Pumpkin Pie

Candied Pecans

Cranberry sauce

Crock Pot Keto Pumpkin Bars

Low Carb Pumpkin Mousse Recipe

Pumpkin Custard (Pumpkin Pie filling with out a crust)