Creamy Keto Mash - PCOS-Friendly Recipe
This Creamy Keto Mash is a PCOS-friendly recipe with 25 calories, 3.7g protein, and 10.8g carbs per serving. Ready in 55 minutes.
Nutrition per Serving
Key PCOS-Friendly Ingredients: Cauliflower is a low-carb cruciferous vegetable that supports detoxification. Garlic is supports cardiovascular health and has anti-inflammatory properties. Onion is contain quercetin, a natural anti-inflammatory.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your snack.
Ingredients
- 1 large cauliflower (700 g / 1.5 lb / 24.7 oz)
- 1 small white onion (70 g / 2.5 oz)
- 2 cloves garlic
- ¼ cup ghee, butter or lard 4 tbsp for topping (110 g / 3.9 oz)
- ½ tsp salt or more to taste (I like pink Himalayan)
- freshly ground black pepper
- optionally: ½ cup cream cheese or soured cream
Instructions
- Wash the cauliflower and cut into smaller florets. Place on a steaming rack inside a pot filled with ~ 2 inches of water. Bring to a boil and cook for about 10 minutes. Do not overcook.
- You can also bake the cauliflower in the oven. To do so, preheat the oven to 225 C / 450 F. Place the florets on a baking tray and transfer into the oven. Bake for about 20 minutes. This is a fool-proof method for those who get watery mash. However, if you steam (not boil) your cauliflower, you shouldn't get watery mash.
- Heat a pan greased with 2 tablespoons of the ghee and add chopped onion and garlic.
- Cook for about 5 minutes until slightly browned. Keep stirring to prevent burning and take off the heat.
- Place the cooked cauliflower into a blender and add the cooked onion and another 2 tablespoons of butter or ghee. Pulse until smooth and creamy. I'm using my Kenwood mixer with a blender attachment.
- For an even creamier texture, add soured cream or cream cheese (or skip for dairy-free).
- Place in a serving bowl and add more ghee or butter on top. Enjoy!
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Creamy Keto Mash contribute to your health goals:
- Cauliflower: Contains compounds that help balance estrogen levels
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Creamy Keto Mash can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this Creamy Keto Mash recipe is designed to be PCOS-friendly. At 25 calories per serving with 3.7g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 55 minutes total. Prep time is 25 minutes and cook time is 30 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 25 calories, 3.7g protein (59%), 10.8g carbs, 28g fat. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Snack. At 25 calories, it fits within typical PCOS meal plan targets for Snack. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Snack
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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