Craving a taste of Ireland without the carb overload? Look no further! This article explores two delightful keto-friendly takes on classic Irish dishes: Keto Irish Potatoes and Keto Colcannon. Perfect for St. Patrick's Day or any time you desire a comforting and guilt-free meal, these recipes offer a delicious way to enjoy the flavors of Ireland while staying true to your low-carb lifestyle.
Keto Irish Potatoes: A Sweet Treat, Reinvented
Forget the sugar-laden versions of your childhood! These Keto Irish Potatoes are a low-carb, sugar-free dessert designed to resemble rustic potatoes. Made with cream cheese, allulose, and coconut, they offer a satisfyingly sweet and guilt-free indulgence.
What are Keto Irish Potatoes?
Keto Irish Potatoes are a clever confectionery creation that mimics the appearance of small potatoes. These treats are perfect for those following a ketogenic diet or anyone looking to reduce their sugar intake without sacrificing flavor.
Recipe and Instructions
Here's how to create these delightful keto-friendly sweets:
Ingredients:
- Cream cheese
- Allulose
- Coconut (shredded)
- Butter
- Vanilla
- Salt
- Cinnamon
Instructions:
- Prepare the Sweetened Coconut: Place the shredded coconut in a small bowl. Mix in the liquid allulose and combine well.
- Cream Cheese Mixture: In a stand mixer, combine cream cheese, butter, vanilla, and salt. Beat until the mixture is light and fluffy.
- Incorporate Allulose: Slowly add the allulose to the cream cheese mixture, one cup at a time, until fully incorporated.
- Shape the Potatoes: Roll the mixture into small balls in your hands to create a smooth, potato-like shape for each one.
Tips and Variations
- Sweetness Control: It’s best to use unsweetened coconut to control the sugar content. Avoid using shredded sweetened coconut instead of unsweetened.
- Storage: Store Keto Irish Potatoes in an airtight container in the refrigerator for up to 1 week.
- Make-Ahead: Absolutely! These can be made ahead of time.
- Diabetic-Friendly: Yes, these are suitable for diabetics.
Irish Potato Candy: A Healthier Indulgence
Think cream cheese with coconut is a winning combination? These Irish Potato Candies are another level of deliciousness, perfectly matching your sweet tooth desires. This recipe is extremely easy to make and dangerously delicious! These are not your regular candy… these are made with healthier ingredients while also being sugar-free. This recipe overall is gluten-free, low sugar and dairy-free as well.
Read also: Easy Low-Carb Cheese Crackers
These sugar-free and gluten-free Irish Potato Candies are perfect to make no matter the year but specially for that extra luck around St. Patrick's Day. The recipe it's easy to make and extremely delicious! It's an unmissable recipe that everyone will love and will also nourish your body… sugar-free and of course also a great source of antioxidants and healthy fats.
Ingredients:
- Cream Cheese
- Walnut Butter
- Vanilla Extract
- Shredded Coconut
- Powdered Monk Fruit
- Cinnamon
For a boost of protein you can also add some Vanilla Pea Protein, you can use your favorite flavor, but in baked goods this protein adds volume, amino acids and thickness.
The texture is so soft and chewy, the combination of cream cheese, coconut and the walnut butter is just heaven on earth! Plus you only need 5 simple ingredients, hard to resist this crowd pleaser recipe. The flavor is just a whole new level, so playful and… gourmet.
Pro tip! You can even freeze them, and when you are ready to enjoy them at any time!
Keto Colcannon: A Savory Irish Staple, Made Low-Carb
Colcannon is a traditional Irish dish featuring mashed potatoes, cabbage or kale, butter, and milk. This keto version replaces the potatoes with cauliflower and omits the milk, creating a flavorful and nutritious side dish that perfectly complements any meal.
Read also: Keto Calorie Counting: A Detailed Guide
What is Colcannon?
Colcannon is a traditional Irish dish that consists of mashed potatoes, milk, butter, kale, or cabbage, and it’s seasoned with salt and pepper. This low carb version made with cauliflower and cabbage is buttery, and irresistible and there is no guilt.
Why Cauliflower?
Using cauliflower doesn’t change the flavor much, and most people aren’t even going to realize it’s not made with potatoes. It’s a great dish for getting all sorts of nutrients without as many carbs.
Recipe and Instructions
Here's how to make a delicious Keto Colcannon:
Ingredients:
- Cauliflower
- Cabbage
- Butter
- Salt
- Pepper
Instructions:
- Boil the Cauliflower: Boil a large pot of water and add cauliflower. Allow the cauliflower to boil for 10 minutes or when it’s done, and you can break it apart with a fork easily.
- Sauté the Cabbage: Melt 1 tablespoon of butter into a large skillet while the cauliflower is cooking. Then add cabbage to the skillet and saute until the cabbage is tender, which takes around 5-7 minutes.
- Drain the Cauliflower: Drain the water off the cooked cauliflower by letting it sit in a strainer for several minutes. It’s essential to thoroughly drain the cauliflower. If you don’t, it will be water, soggy and not near as flavorful.
- Mash and Combine: Place the cauliflower into the pot and add the cabbage and butter. Mash until it’s creamy and smooth like mashed potatoes and serve with salt.
Tips and Variations
- Don’t Overcook: Don’t overcook the cauliflower. If you do, then it’s not going to be as nutritious or taste as good. It’s best to keep a close watch on it and remove it and strain as soon as the tough stems can be easily pierced with a fork.
- Extra Ingredients: Yes, of course, you can add some extra ingredients to this colcannon recipe if you want. This is a wonderful dish as is but it’s completely fine to add in a few things here and there.
- Bacon: Many traditional recipes for Irish Colcannon have bacon, and it’s understandable! Bacon makes everything taste better. Just cook it, so it’s crispy and add some crumbles to the mashed colcannon.
- Garlic: Saute some minced garlic and add it to the dish after you have mashed it. It’s so delicious, and you can never go wrong adding in a few cloves of garlic. Start with one or two teaspoons.
- Onions: You can opt for some diced white onions or top it with some chopped green onions, either way, it is amazing. Try it both ways and see what you like best!
- Ghee: Instead of using butter, you could always substitute it for ghee. Use the same amount as the recipe calls for, and you’ll be all set.
- Frozen Cauliflower: Yes, you can use frozen cauliflower instead of fresh if you want. The flavor will be the same no matter which route you take. However, you may need to adjust the boiling time for frozen.
- Cabbage Substitute: No, you don’t have to use cabbage when making this colcannon recipe. If you don’t like cabbage or simply don’t have any, you can still make this dish!
- Storage: Allow it to cool all the way down, then put it in a sealed container with a tight-fitting lid. It will last 3-4 days in the refrigerator and tastes great leftover too! You can also keep the mashed colcannon in the freezer. Just cool it down, place it in a freezer-safe bag or container, and it will last up to 3 months. If it’s frozen, you will need to defrost in the refrigerator overnight or until it’s thawed.
- Reheating: It’s easy to reheat colcannon on the stovetop by adding it to a saucepan and warming it up with medium-high heat. You can add in a little bit of heavy whipping cream or butter, so it’s not so thick. Depending on how much leftover you have will affect how much whipping cream or butter to add. Another option is to warm it in the microwave. Place it in a microwave-safe bowl and cover it with a paper towel. Then heat it up for 1-2 minutes.
Nutritional Benefits
Each serving of keto colcannon is filled with yummy nutrients that you can feel good about eating. Just a few of the nutrients you will get are vitamin K, vitamin C, fiber, protein, vitamin B6, iron, riboflavin, and TONS more! Plus, it’s also full of antioxidants too.
Serving Suggestions
Serve colcannon as a side dish with corned beef, Irish stew, roast, ham, or any other dishes you want. It honestly goes with pretty much everything so give it a try this St. Patrick’s Day and then make it as a simple keto side dish all year long.
Read also: Magnesium Supplements for Keto
Savory Colcannon with Rutabaga: Another Keto-Friendly Option
This savory colcannon with kale recipe is like having buttery keto mashed potatoes, made with low-carb rutabaga.
What is Rutabaga?
Rutabagas look like giant turnips and are, in fact, a cross between cabbage and turnips. They are a root vegetable belonging to the Brassica genus of plants that includes cabbage, cauliflower and turnips and are also known by the names "swede" and "Swedish turnip". Turnips are white and purple, where rutabagas have mostly yellowish and purple skin and are generally a bit bigger. Rutabagas are very flavorful, are slightly peppery and have a slight bitterness. Rutabagas can be a substitute for potatoes in pretty much any recipe.
Are Rutabagas Keto-Friendly?
Yes - they fit perfectly into a low-carb keto diet. They contain fewer carbs than potatoes and can be enjoyed in moderation. Yes - rutabaga is a nutritious low-FODMAP vegetable. Rutabagas provide substantial amounts of vitamins and minerals, such as calcium, magnesium, phosphorus, potassium, vitamin C and B vitamins.
Cooking Methods for Rutabaga
- Pressure Cooking: Pressure cooking helps to retain essential nutrients and flavor and cooks rutabagas very quickly.
- Steaming: Steaming is a great way to cook your veggies and still keep nutrients locked in. It doesn't cook your rutabagas as quickly as pressure cooking, but it works really well.
- Boiling: Boiling rutabagas are a good option if you don't have a pressure cooker or steamer. They take about 20-30 minutes to become fork-tender. Keep in mind that boiling will leach some of the nutrients and flavor into the water.
Recipe and Instructions
Ingredients:
- Rutabaga
- Butter - grass-fed is best
- Kale or cabbage leaves - either are traditional. Use washed, de-stemmed and shredded or sliced kale.
- Heavy whipping cream - I like to add a touch of cream because it helps to create a smooth, velvety texture and makes the dish extra savory.
Instructions:
- Prepare the rutabaga: Cut off the top and bottom and peel the rutabaga with a vegetable peeler. Chop the rutabaga into ½-¾ inch cubes.
- Boiling cook method: Add the rutabaga cubes to a stock pot and add enough water to cover. Add a pinch of salt. Bring to a boil and boil for about 20 minutes, or until fork tender. Drain.
- Pressure cooking method: Add chopped rutabagas to your pressure cooker and cook at high pressure for 10 minutes. Use the natural release or quick release method.
Serving and Storage
- Serving: Serve this with Keto Irish Stew.
- Storage: Colcannon can be stored in an airtight container in the refrigerator for 3-5 days.
- Freezing: If you want to save some colcannon for later, you can freeze it in any air-tight container or even in freezer bags, for up to 6 months.
Rutabaga vs. Potatoes
- Healthier Option: Rutabagas are lower in carbs and calories, making them a great option for a low carb keto lifestyle or if you’re trying to lose weight.
- Nutritious: Rutabagas and potatoes are both nutritious, but rutabagas are much easier to fit into a low-carb diet.
- Texture: Rutabagas have a higher fiber content than potatoes and require a longer cooking time. They don’t exactly have the same smooth mouth-feel as starchy potatoes, but they do soften when fully cooked.
Alternative Ingredients
Can't find a rutabaga?
- Celeriac: mashed celeriac is a flavorful low-carb alternative to potatoes and is also a tasty low-FODMAP vegetable in servings of up to 75g.
- Turnips: these are an easy to find potato replacement and can be used just like rutabagas.