Fully-Loaded Cauliflower Mash
1 serving of fully-loaded cauliflower mash contains 236 Calories. The macronutrient breakdown is 15% carbs, 66% fat, and 19% protein. This is a good source of protein (20% of your Daily Value), potassium (11% of your Daily Value), and vitamin b6 (28% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 15 minutes
Ingredients
Cheddar cheese ½ cup, shredded or 57g
Coconut oil 1 tsp or 5g
Directions
- Chop the stem and leaves from the cauliflower head and add the remaining florets to boiling water. Boil until soft.
- Cook the bacon in a skillet over medium heat with a light coating of coconut oil until crispy. Allow to cool on a paper towel, then chop into pieces.
- In a high-powered blender, combine the cooked cauliflower, yogurt, chicken broth, garlic, and oregano, and basil. Blend until smooth.
- Season to taste with sea salt and pepper. Top with chopped chives and cheddar cheese and serve.
Nutrition Facts
For 1 serving of fully-loaded cauliflower mash (229g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 236 | |
| Fats | 18g | 23% |
| Saturated fats | 7g | 36% |
| Trans fats | 0.2g | |
| Cholesterol | 30mg | 10% |
| Sodium | 340mg | 15% |
| Carbs | 9g | 3% |
| Net carbs | 6g | |
| Fiber | 3g | 11% |
| Sugar | 3g | |
| Protein | 11g | |
| Calcium | 136mg | 14% |
| Iron | 1mg | 11% |
| Potassium | 525mg | 11% |
| Vitamin D | 0.2μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 32μg | |
| Caffeine | 0mg | |
| Choline | 80mg | 15% |
| Copper | 0.1mg | 8% |
| Fluoride | 7μg | |
| Folate (B9) | 89μg | 22% |
| Lycopene | 0.2μg | |
| Magnesium | 30mg | 7% |
| Manganese | 0.3mg | 12% |
| Niacin | 2mg | 12% |
| Pantothenic acid | 1mg | 24% |
| Phosphorus | 173mg | 25% |
| Retinol | 39μg | |
| Riboflavin (B2) | 0.2mg | 14% |
| Selenium | 10μg | 18% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 11% |
| Vitamin A IU | 183IU | |
| Vitamin A | 41μg | 5% |
| Vitamin B12 | 0.3μg | 10% |
| Vitamin B6 | 0.4mg | 28% |
| Vitamin C | 72mg | 80% |
| Vitamin D IU | 7IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.2μg | |
| Vitamin E | 0.3mg | 2% |
| Vitamin K | 26μg | 22% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 0.2g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 7g | 36% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.2g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.5g | |
| Arginine | 0.4g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.3g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.4g | |
| Proline | 1g | |
| Serine | 0.4g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 1g | |
