Low Carb Mashed Potatoes with Peas

Lighten up your dinner table with these irresistible Low Carb Mashed Potatoes with Peas, a creamy and flavorful twist on a classic side dish! Swapping traditional potatoes for tender cauliflower, this recipe delivers all the silky richness you love without the extra carbs. Blended with olive oil, unsweetened almond milk, butter, and a touch of garlic powder, the mashed cauliflower achieves a luscious, velvety consistency, while vibrant green peas add a burst of color, sweetness, and texture. Ready in just 35 minutes, this gluten-free and keto-friendly dish is effortlessly simple yet packed with comforting flavors. Perfectly seasoned and finished with a sprinkle of fresh parsley, it’s an elegant addition to any meal and pairs beautifully with roasted meats, grilled fish, or even plant-based proteins. Whether you’re cutting carbs or simply looking to switch things up, this mash is guaranteed to impress!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 large head Cauliflower
• 2 tablespoons Olive oil
• 0.25 cups Unsweetened almond milk
• 2 tablespoons Butter
• 0.5 cups Frozen peas
• 1 teaspoon Garlic powder
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Chopped fresh parsley

Directions

Step 1

Start by preparing your cauliflower. Remove the green leaves and cut the cauliflower into florets.

Step 2

Bring a large pot of water to a boil and add a pinch of salt. Add the cauliflower florets and boil for about 10-12 minutes until they are very tender.

Step 3

While the cauliflower is cooking, place the frozen peas in a small saucepan, cover with water, and bring to a boil. Once boiling, reduce heat and simmer for about 5 minutes. Drain and set aside.

Step 4

Drain the cooked cauliflower completely and return it to the pot. Let it sit uncovered for a few minutes to allow the residual heat to evaporate any excess moisture.

Step 5

In a large blender or food processor, combine the drained cauliflower, olive oil, almond milk, butter, garlic powder, salt, and black pepper. Blend until smooth and creamy, stopping to scrape down the sides as needed.

Step 6

Once the cauliflower is smooth and creamy, fold in the cooked peas gently by hand to add texture and color to your mashed cauliflower.

Step 7

Taste and adjust seasoning with additional salt or pepper if needed.

Step 8

Transfer the mashed cauliflower with peas into a serving bowl. Drizzle a little olive oil or melted butter over the top and garnish with chopped fresh parsley.

Step 9

Serve hot as a side dish to complement your protein of choice.

Nutrition Facts

Serving size	(1022.4g)

Amount per serving	% Daily Value*
Calories	761.1

Total Fat 54.6g	0%
Saturated Fat 18.4g	0%
Polyunsaturated Fat 3.8g
Cholesterol 65.8mg	0%
Sodium 2596.7mg	0%
Total Carbohydrate 57.0g	0%
Dietary Fiber 22.0g	0%
Total Sugars 20.9g
Protein 22.0g	0%

Vitamin D 26.4IU	0%
Calcium 366.4mg	0%
Iron 6.5mg	0%
Potassium 2917.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 60.9%

Protein: 10.9%

Carbs: 28.2%