Dairy-Free Keto Colcannon

Note: Hi, friends! Just a a quick reminder – some of the links on this site are affiliate links, and so I may earn a little cash on qualifying orders. It doesn’t cost you anything extra, and is a nice way to help support this site! I also want to point out that I don’t promote products I haven’t actually tried or products that I don’t trust. 🙂

Spring is right around the corner, which means so is Paddy’s day, and what better way to get into the spirit than with this dairy-free, keto version of colcannon. This version uses cauliflower instead of potatoes, but you could also use celeriac for a slightly starchier version that has a few more carbs. I hope you enjoy this dish – if you make it for Saint Patrick’s Day (or just for dinner on a regular night), I’d love to hear about it in the comments!

Colcannon (or cál ceannann, which means “white-headed cabbage”) is a traditional Irish dish and is something that I certainly grew up eating. I’ve lived almost my whole life outside of Boston, where about 60% of the population has Irish heritage. My mom’s side of the family is pretty much exclusively came from Ireland, so family gatherings have always involved a lot of cabbage and potatoes.

This version of the classic Irish dish replaces the starchy and carb-heavy potatoes with cauliflower. I know, I know…every keto potato dish does this, but I promise, this dish is still satisfying and filling, even without the potatoes. Traditional colcannon uses either kale or cabbage, and I’ve elected to use kale here. You can really use whichever you’d like, though. Typically, colcannon uses a lot of butter, but you could use a non-dairy butter replacement or oil and additional salt. I usually like to use either a homemade buttery spread (the recipe is in my first cookbook, but I’ll post it here soon!) or a store-bought one like Miyoko’s, which is made entirely of whole food ingredients without any industrial oils.

Notes on Making Dairy-Free Keto Colcannon (vegan, gluten-free, low-carb)

  • To add more protein to this dish, you could mix in tempeh or tofu bacon, as bacon is often added to traditional colcannon.
  • Like I mentioned above, if you’d like to make this dish a little starchier and aren’t super concerned with carbs, you can replace the cauliflower with an equal measure of celeriac (celery root).
  • The brand of non-dairy “butter” I like best is Miyoko’s, which is made from whole foods ingredients, and doesn’t include any industrial oils. You could also use olive or avocado oil – just be sure to salt the recipe a bit more than you normally would to make up for the missing salted butter.
  • You can use either kale or cabbage to make this recipe. Be sure to de-stem your kale, though!
  • I used a blender to whip the cauliflower up smoothly, but an immersion blender or large food processor should also work just fine.
  • Be sure to drain the cauliflower thoroughly after steaming – this is going to make sure the dish doesn’t get too watery. Cauliflower mash can be pretty unpleasant when it’s too soupy.
  • To calculate net carbs – subtract the grams of fiber, allulose from the total grams of carbohydrates in the recipe. For this recipe, that’s 7g total carbs – 3.1g fiber = 3.9g net carbs.
  • While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only! 

Dairy-Free Keto Colcannon

Print Recipe
A low-carb twist on this Irish classic that still packs all the flavor of the original.
Course Side Dish
Cook Time 20 hours
Servings 4 servings
Calories 127

Ingredients

  • 1 pound cauliflower florets (454g), fresh or frozen
  • 4 tbsp butter replacement or olive oil divided
  • 4 stalks green onions sliced, green part only
  • 3 cups kale chopped, with stems removed
  • 2-3 tbsp non-dairy milk of choice if needed
  • salt to taste

Instructions

  • Steam the cauliflower florets until they are fork tender, the time will depend on whether you use fresh or frozen and the method. I like to use my instant pot for this so I can start the rest of the recipe separately.
  • In a medium saucepan over medium-low heat, melt 1 tablespoon of butter. Heat the scallions for a minute, until they soften and become fragrant. Add in the kale, cover the pan, and continue cooking until the kale wilts, about 2-3 minutes.
  • When the cauliflower is done, drain it well and transfer it to a high-speed blender or large food processor. Blend until smooth with 2 tablespoons of the butter substitute or oil. You may need to add a tablespoon or so of nondairy milk to make sure everything blends well.
  • Add the kale and scallions to the blender and pulse until the kale is a little broken up, salting to your taste preference.
  • Stir until completely combined (if necessary) before transferring to a serving dish. Top with the remaining tablespoon of butter substitute and enjoy.

Notes

To add more protein to this dish, you could mix in tempeh or tofu bacon, as bacon is often added to traditional colcannon.
To calculate net carbs, simply subtract the grams of fiber from the grams of total carbs. For this recipe, that’s 7g total carbs – 3.1g fiber = 3.9g net carbs.

Nutrition

Serving: 0.5cups | Calories: 127kcal | Carbohydrates: 7g | Protein: -33g | Fat: 10.6g | Fiber: 3.1g

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Like
Close
© For Eat's Sake, LLC. Copyright 2023. All rights reserved.
Close