Garlic & Onion Mashed Cauliflower Recipe With Nutrition Data and Calorie Count

Garlic & Onion Mashed Cauliflower

A low carb substitute for potatoes.

Yields:

4 servings

Prep Time:

5 mins

Cook Time:

5 mins

Meal Type:

Side Dish
Lunch

Rating:

Ingredients

16 oz cauliflower
5 oz onions
3 cloves garlic
1 tsp salt
1 tsp pepper
1 tbsp coconut coffee creamer

Directions

Cut up cauliflower and onion into pieces.
Add along with garlic to steamer basket.
Steam for 6 minutes or until very tender.
Drain all water and put all ingredients into food processor. Process until smooth.
To serve, top with grated cheese or paprika (optional).

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 48

% Daily Value*

Total Fat

Amount Per Serving 0.47g

% Daily Value 1%
- Saturated Fat
  
  Amount Per Serving 0.081g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.234g
- Monounsaturated Fat
  
  Amount Per Serving 0.043g
Cholesterol

Amount Per Serving 0mg

% Daily Value 0%
Sodium

Amount Per Serving 905mg

% Daily Value 39%
Total Carbohydrate

Amount Per Serving 9.48g

% Daily Value 3%
- Dietary Fiber
  
  Amount Per Serving 3.8g
  
  % Daily Value 14%
- Total Sugars
  
  Amount Per Serving 3.24g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 2.52g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 0mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 73mg

% Daily Value 81%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 3mg

% Daily Value 0%
Iron

Amount Per Serving 4mg

% Daily Value 22%
Potassium

Amount Per Serving 219mg

% Daily Value 5%

Nutrition summary:

Calories 48 KCal
Fat 0.47 g
Carbs 9.48 g
Protein 2.52 g

There are 48 calories in 1 serving of Garlic & Onion Mashed Cauliflower.

How long would it take to burn off 48 KCal?
Basketball	5 minutes
Cycling (10 MPH)	7 minutes
Jogging	4 minutes
Running	3 minutes
Swimming (crawl, moderate pace)	5 minutes
Walking	6 minutes
Weight Training	6 minutes
Values estimated based on person weighing 160 lbs.