This delicious keto Pot Roast & Mashed Cauliflower is a satisfying meal without any guilt. Additionally, it is excellent for reheating and storing. The slow cooking results in juicy & tender meat. This nutritious & tender pot roast pairs with the low-carb alternative of potatoes, which is cauliflower. We have blended the cauliflower mash with butter, garlic, & cream cheese to have a rich & velvety texture. This keto Pot Roast & Mashed Cauliflower is the ideal combination that will win your family dinners or get-togethers
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: ~420 kcal
- Prep time: Twenty mins
- Cook time: 3.5–4 hours
- Time in total: Four hrs
- Size/serving: 1 portion
- Cuisine: American
- Course: Main Course
- Diet: Low in carbs, Ketogenic, Free from gluten
- Serving: Serves 6
EQUIPMENT:
- Large Dutch oven or slow cooker
- Chef’s knife and cutting board
- Potato masher or food processor (for cauliflower)
- Medium saucepan
- Tongs
INGREDIENTS:
For the Pot Roast:
- Three pounds of roast(chuck)
- A tablespoon of oil(olive)
- Salt and pepper
- 1 onion.
- 3 cloves of garlic.
- Two cups of broth(beef)
- 2 tbsp. paste(tomato)
- Two tsp. Worcestershire sauce
- 2 leaves(bay)
- 2 tsp. thyme
- 3 carrots
- 2 celery stalks
For the Mashed Cauliflower:
- 1 head of cauliflower(large)
- 2 tablespoons of butter
- Two tbsp. cream cheese
- Salt and pepper
- Optional: 1 garlic piece
INGREDIENT NOTES:
MASHED CAULIFLOWER:
BUTTER:
Here, we are using butter for a creamy texture. You may also work with ghee or vegan alternative for the non-dairy versions.
GARLIC:
This is not a compulsory item. You may add it if you like, as it gives its classic aroma that you will love.
CAULIFLOWER:
Usually, the potatoes are used here, but as they are high in carbs, we are opting for the cauliflower. Boil them & strain their water properly before using.
CREAM CHEESE:
Cream cheese will give the mashed cauliflower a creamy, & silky finish. if you want som tanginess, then replace the cheese(cream) with cream(sour).
POT ROAST:
WORCESTERSHIRE SAUCE:
This sauce gives our dish a unique taste. Be careful of the carb content while buying.
CHUCK ROAST:
Pot roast will come out best if you use the chuck part. You may go for the bottom round or the brisket one if you couldn’t get chuck. When we slow cook the chuck, it will result in a well-tendered & juicy roast.
HERBS:
Use bay leaves & thyme(fresh/dried). They will give you an entirely different aroma & taste.
BEEF BROTH:
Always try to go for the homemade version & if broth is made from bones, it will be the best practice according to taste & nutrition. Otherwise, use the broth with low sodium content so that you can balance the salt content.
VEGGIES:
Here, we are using the carrot, celery, garlic, & onion to form the base of the dish. They will give the classic aroma & nutrition to our dish.
PASTE OF TOMATOES:
The paste of tomatoes provides their signature taste to our pot roast. It also thickens the gravy & makes it delicious.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
POT ROAST:
- Wash & then pat dry your raw chuck.
- Now, sprinkle powdered pepper & salt properly to cover the roast.
- Heat oil of olives in the Dutch oven.
- Then, cook the seasoned roast in that heated oil.
- Turn the side & sear it from all sides till all sides are browned.
- Shift the roast to a plate once it is done.
- Now, include onion & garlic in the same pot.
- Cook both of them till they become soft & fragrant.
- At this moment, add broth(beef), paste of tomatoes, herbs, & worcestershire sauce.
- Mix well to combine all the items.
- Now transfer the roast back to the pot along with celery & carrots.
- Cover using the lid in the proper way.
- Now, if you want the oven, then place it for 3.5 to four hours at 300 degrees F(preheated).
- If you want to use the slow-cooking method, then it will take six/eight hrs.
- After that cooking time, dish out the roast.
- Shred it or make its slices as you wish.
- Cook the sauce more till you achieve your desired thickness.
MASHED CAULIFLOWER:
- First, wash the cauliflower properly to remove any dirt.
- Separate all of its florets.
- Boil/steam them to make them well tender.
- After that, strain all of their water to avoid excessive moisture.
- Shift the cauliflower(fork-tender) to the blender jug.
- Include all three other items.
- Blend to make smooth mashed cauliflower.
TIPS:
- Once you finish the slow cooking, thicken the leftover sauce using xanthan gum or reduce its water content.
- Always remove water from the boiled cauliflower properly. Otherwise, the texture of your dish will be ruined.
- You will have the coarsely mashed cauliflower using the manual masher. Otherwise, use a blender if you want the smooth, silky mashed cauliflower.
- The roast is perfect for preparing earlier. This will lighten your work when you have a lot to do.
STORAGE INFORMATION:
FRIDGE:
- For best results, keep the roast & cauliflower in separate containers(sealed). Shift these containers in the fridge to enjoy them up to four days.
FREEZER:
- Seal pack the pot roast to freeze it for ninety days. Cauliflower mash can also be frozen, but we advise making it fresh for every use. If you freeze the cauliflower, then reheat it with great care to retain its texture.
FAQs:
What may be the possible keto options to thicken the gravy?
- You may use the cream cheese/xanthan gum as a keto thickener for gravy. If you don’t wanna use any thickener, then just simply reduce the gravy till you get the required thickness.
If the chuck roast is not available, what will be the solution?
- Chuck roast will be ideal because of its tenderness. If you couldn’t get it somehow, then you may go for bottom round/brisket.
How to prevent the mashed cauliflower from being watery?
- After boiling, shift the cauliflower florets to the strainer & wait for some time till it releases all of its water. If you are in a hurry, then you may dry it in the pan/skillet on the stove.
How much time should we give it if we use an Instant Pot?
- While using instant pot, you may only need seventy/eighty mins.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION/SERVING:
Calories: ~420 kcal
Carbs: 10 grams
Fiber: 3g
Net Carbs: 7g
Protein: 36g
Fat: 28g
Sodium: 680mg
Potassium: 950mg
Calcium: 60mg
Iron: 3.2mg
Vitamin A: 4200 IU
