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prep time
10 min
cook time
20 min
ready time
30 min
Low Carb Vegetarian Mashed Potato Bowl
The best high-protein Keto vegetarian recipe all in one bowl! This dinner bowl is filled with cauliflower mashed “potatoes”. Don’t worry, the cauliflower tastes just like real mashed potatoes. Pea protein powder is added for more protein, which can be challenging to come by if you’re vegetarian. Ladeled over your mashed potatoes is a vegetarian gravy that is thickened with low-carb tapioca flour (also called starch). The topping for this bowl is two hard-boiled eggs per serving. You can refer below for more information about toppings you can add to your mashed potato bowl.
Add more fat
A simple way to add more fat to a vegetarian meal is with cheese! Pick your favorite cheese to shred and melt on top of your warm mashed potato bowl. If you want to add more protein to your bowl, use parmesan cheese. Parmesan cheese has more protein than fat as a hard cheese.
Other toppings to add
Besides cheese, you can add other savory toppings to your mashed potato bowl. For more protein, opt for tofu or avocado. If you are just looking for more flavor, try adding a favorite hot sauce to your bowl. Nutritional yeast would also taste very good and cheesy if you are dairy-free!
Wonderful cauliflower
Cauliflower is a magical vegetable on the Keto diet. You can use it like potatoes in many creative ways as a substitution. Add the right seasonings, and you can make cauliflower taste like potatoes too! Cauliflower can be roasted, mashed, riced, diced, and sliced!
Net Carbs
8.4 g
Fiber
4.5 g
Total Carbs
13 g
Protein
21.8 g
Fats
24.9 g
355 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Cauliflower
6 oz
Butter, unsalted
1 tsp
Pea Protein Powder
1 tbsp
Salt
0.13 tsp
Black pepper
0.13 tsp
Onion powder
0.13 tsp
Garlic powder
0.13 tsp
Raw egg
2 large
Vegetable broth, bouillon or consomme
0.25 cup
Tapioca Flour
1 tsp
Cream Heavy Whipping
1 tbsp
Salt
0.13 tsp
Black pepper
0.13 tsp
Thyme, dried
0.13 tsp
Garlic powder
0.13 tsp
Butter, unsalted
1 tsp
Recipe Steps
steps 5
30 min
Step 1
Cut the cauliflower into large pieces and add them to a pot. Cover the cauliflower with water, then bring the pot to a boil on your stove. Cook the cauliflower for 10-15 minutes until the core is soft enough to pierce with a fork.Step 2
Drain and add the boiled cauliflower to a blender or food processor. Blend the cauliflower with butter, pea protein powder, salt, pepper, onion powder, and garlic powder. Once your cauliflower resembles mashed potatoes, add it to your serving bowl. Leave this aside for later.Step 3
While the cauliflower is boiling, you can make your eggs. Hard-boil your eggs (or cook them to your liking). Once the eggs are cooled and peeled, you can slice them.Step 4
To make the gravy for the mashed potato bowl, whisk together vegetable broth and tapioca starch in a small bowl. Then, pour the mixture into a pot and begin heating the broth until it thickens. Whisk heavy cream into the gravy along with the remaining ingredients. Remove the gravy from the heat once it thickens to your desired consistency.Step 5
Assemble your mashed potato bowl by arranging the sliced eggs over the potatoes in your bowl. Pour the gravy over the top and enjoy. Refer to the top of the recipe introduction for suggestions on more toppings to include.
