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Creamy Cauliflower Mash with Kale (Low-Carb Colcannon)

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This Creamy Cauliflower Mash with Kale is my low-carb version of an Irish colcannon dish, and I have to say is really darn good!

Colcannon is an Irish mashed potato dish mixed with greens and sometimes cabbage. This low-carb mash uses cauliflower in place of potatoes and added kale, which I have to say is really darn good!Creamy Cauliflower Mash with Kale (Low-Carb Colcannon)

Colcannon is an Irish mashed potato dish that is typically mixed with greens and sometimes cabbage. This low-carb creamy cauliflower mash version uses cauliflower in place of potatoes and added kale. I’ve also seen this dish with bacon, and most often topped with a knob of butter.

This is a great side dish to Corned Beef and Cabbage, Fig Balsamic Pork Tenderloin, Garlic Lover’s Roast Beef or any type of roast.

This side dish is also perfect for any potluck or Thanksgiving holiday and it’s ready in just 30 minutes. You seriously don’t even miss the potatoes. On top of that, I also just really love using cauliflower in place of potatoes because it’s a superfood. It is super rich in nutrients with vitamins B and C, high in fiber and also provides antioxidants. These alone wreak so many benefits like gut health and digestion, weight loss, memory.

Enjoy!

Creamy Cauliflower Mash with Kale (Low-Carb Colcannon)

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Creamy Cauliflower Mash with Kale (Low-Carb Colcannon)

4.70 from 10 votes
2
Cals:112
Protein:6
Carbs:16
Fat:5
Colcannon is an Irish mashed potato dish mixed with greens and sometimes cabbage. This low-carb mash uses cauliflower in place of potatoes and added kale, which I have to say is really darn good!
Course: Side Dish
Cuisine: American
Colcannon is an Irish mashed potato dish mixed with greens and sometimes cabbage. This low-carb mash uses cauliflower in place of potatoes and added kale, which I have to say is really darn good!
Prep: 5 mins
Cook: 25 mins
Total: 30 mins
Yield: 4 servings
Serving Size: 3 /4 cup

Ingredients

  • 6 cups 1 large head cauliflower, cut up into florets
  • 4 teaspoons unsalted butter
  • 3 cups chopped kale
  • 4 cloves crushed garlic
  • 2 chopped scallions
  • 1/3 cup fat free milk
  • kosher salt and pepper to taste

Instructions

  • Boil the cauliflower: Put the cauliflower in a medium pot and cover with cold water by at least an inch. Add salt, and bring to a boil.
  • Cook, covered until fork tender. 6 to 8 minutes. Drain in a colander (reserving some liquid if needed).
  • In the same pot, melt 1 teaspoon butter medium high heat and add the garlic and scallions, cook 30 seconds, add the kale, 1/4 tsp salt, cover and cook until wilted, 6 to 7 minutes.
  • In a blender, puree the cauliflower with milk, transfer to the pot with the greens and add 2 teaspoons butter, 1/4 teaspoon salt and pepper, keep warm.
  • To serve, transfer to a bowl and top with remaining teaspoon butter.

Last Step:

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Nutrition

Serving: 3 /4 cup, Calories: 112 kcal, Carbohydrates: 16 g, Protein: 6 g, Fat: 5 g, Saturated Fat: 3 g, Cholesterol: 11 mg, Sodium: 78 mg, Fiber: 6 g, Sugar: 3 g

Categories:

Creamy Cauliflower Mash with Kale
Creamy Cauliflower Mash with Kale

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79 comments on “Creamy Cauliflower Mash with Kale (Low-Carb Colcannon)”

  1. Love Love Love!! Very creamy and tasty.  I doubled the garlic and used buttermilk instead of fat free milk, and it was a hit! Great permanent substitute to mashed potatoes.

  2. This was a yummy as a side dish. I took the leftovers and added an egg, whole wheat flour and used my air fryer to make “potato patties”

  3. Avatar photo
    Jessica Wisnieski

    This is a MUST MAKE. I have never been a fan of mashed cauliflower, cauliflower crusts, etc. (though I love cauliflower on its own!), but for health’s sake, I wanted to try one more low-carb potato-inspired recipe. Lots of great flavors with the crushed garlic and scallions and wilted kale. I used my immersion blender to “mash” the cauliflower, and the dish came together beautifully!

  4. OMGosh…. this is soooo good I’m sorry I didnt double the recipe tonight so I’d have leftovers for work…. delicious…. simply DELICIOUS!!

  5. I love colcannon! Can’t wait to make this. Thanks for all your hard work providing us with delicious healthy recipes.

  6. Avatar photo
    Teresa Gieschen

    I made this recipe twice.  The first time I followed the recipe exactly and it was so bland that I tried again with a few tweaks using sautéed onions in place of green onions, I added a touch of sour cream, more salt in addition to the milk however it still isn’t great.  Next time I will probably switch out the chopped kale in lieu of spinach or ? because of the bitterness in the kale ( I used Trader Joe’s chopped kale).  I think this recipe has a lot of potential but as it is written, it just isn’t doing it for me.  

    1. Avatar photo
      Evette cruise

      Switch milk for heavy cream, I cooked the kale a little longer with a few tablespoons of broth, I also added cream cheese. I roasted my garlic. Good luck.

  7. Avatar photo
    Jamie Seymour

    Can I use plain Greek yogurt instead of milk? Also considering adding a little bacon from breakfast this morning ????

  8. Would using an immersion blender be too much? Don’t have a blender so will just use a masher if the immersion will turn it into soup……

  9. I went to Pinterest for a recipe idea for cauliflower.  This recipe popped up.  I had just picked kale from the garden.   I love colcanan!  What a find!  Really enjoyed it!   I used an immersion blender, much easier to clean.

  10. I  like to boil the garlic with the cauliflower, adds deeper flavor to the cauliflower, or sometimes I will squeeze in head of roasted garlic,the kale sounds like a wonderful change from cabbage, sometimes add a handful of shredded carrots, use raw minced red onion, 2tbsp. Of fat free cream cheese for richness put in a loaf pan, then I throw it in the oven for 35 minutes at 375 degrees, leftovers go in fridge, next morning I slice it and brown in a little coconut oil with an egg on top for breakfast, family LOVES it. I used to do this with potatoes, now use the cauliflower.

  11. One of my favorite recipes! so good and my quests usually cant even tell its cauliflower. Kale adds nice crunchiness.

  12. I prepared the dish, then since the rest of the meal was not quite ready, I put this back on the burner on low.  After about 20 minutes, Amy extra water had cooked off and the flavors intensified a bit.  I love this side dish!  Perfect with tonight’s corned beef dinner.

  13. I love the look and ingredients in this recipe. I don’t see any nutritional info and I am watching my carb/fat/sugar intake. Could you please provide this info so I can add it to my menu, if it meets my dietary requirements? Thank you so much.