Low Carb Pumpkin Cauliflower Mash
Servings 12 cups
Calories 77kcal
Ingredients
- 1 head cauliflower about 6 cups (see notes above for using frozen cauliflower)
- 2 cups pumpkin puree (we used canned but see above for fresh pumpkin)
- 1/4 cup heavy whipping cream or cream cheese or sour cream if you prefer
- 1/2 teaspoon garlic powder or 2 cloves roasted with cauliflower
- 1/2 teaspoon salt
- 1/2 teaspoon pumpkin pie spice
- 4 tablespoons butter or coconut oil or olive oil
- black pepper to taste
Instructions
- Steam or roast cauliflower until tender, about 25-30 minutes or see other methods above.
- Place cauliflower into a food processor and pulse until small crumbles.
- Add the rest of the ingredients and process and pulse until desired creamy texture and consistency.
- Taste and adjust salt and seasonings as needed.
- Storage; Once cooked pumpkin is cooled, store the puree pumpkin in an airtight container in the fridge for 7 days or freeze for up to 6 months.
Notes
Net Carbs: 4 grams net carbs
Brenda's Notes:
- If you want even more pumpkin flavor I would suggest adding an additional cup of pureed pumpkin to the mix.
- This recipe was first published in October 2014 and updated with video in November 2019.
Nutrition
Serving: 1serving @1/2 cup | Calories: 77kcal | Carbohydrates: 6g | Protein: 1g | Fat: 6g | Saturated Fat: 4g | Cholesterol: 10mg | Sodium: 244mg | Potassium: 227mg | Fiber: 2g | Sugar: 2g | Vitamin A: 6472IU | Vitamin C: 25mg | Calcium: 22mg | Iron: 1mg