Healthy Low-Carb Colcannon

4.6 stars, average of 37 ratings

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Colcannon is a tasty Irish dish made with potatoes and cabbage. Although it's traditionally served on St. Patrick's Day, it's not limited to special occasions and makes a great side to any roasts and slow cooked meat. It's easy to prepare, budget-friendly and you'll need just a few common ingredients.

In this low-carb colcannon I used cauliflower, spring onions, green cabbage and butter. I also added some crispy bacon for flavour boost but you can skip it if you follow a vegetarian ketogenic diet.

Hands-on Overall

Nutritional values (per serving)

Net carbs5.6 grams
Protein8.6 grams
Fat30.7 grams
Calories337 kcal

Calories from carbs 7%, protein 10%, fat 83%

Total carbs9.1 gramsFiber3.5 gramsSugars4.2 gramsSaturated fat15 gramsSodium568 mg(25% RDA)Magnesium33 mg(8% RDA)Potassium542 mg(27% EMR)

Ingredients (makes 6 servings)

  • 2 tbsp lard or ghee (30 g/ 1.1 oz)
  • 8 slices bacon, chopped (240 g/ 8.5 oz) - can be omitted
  • 1 medium cauliflower (600 g/ 1.3 lb)
  • 1 small green cabbage, sliced and tough stems removed (300 g/ 10.6 oz)
  • 4 medium spring onions, sliced (60 g/ 2.1 oz)
  • 1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
  • 1/4 cup butter or ghee (57 g/ 2 oz)
  • salt and pepper to taste
  • Optional: freshly chopped parsley for garnish

Instructions

  1. Slice the bacon into thin strips. Grease a large saucepan or deep skillet with lard or ghee (I used leftover fat from last night's pork roast), and cook the bacon over a medium heat for 8-10 minutes or until crisped up. Take off the heat. Use a slotted spoon to transfer the bacon into a bowl and set aside. Healthy Low-Carb Colcannon
  2. Clean the vegetables. Wash the cauliflower and cut into florets. Healthy Low-Carb Colcannon
  3. Place on a steaming rack inside a pot filled with 1-2 cups of water. Bring to a boil and cook for 8-10 minutes. Do not overcook. Healthy Low-Carb Colcannon
  4. Meanwhile, remove the tough stems and slice the cabbage. Place the cabbage into the saucepan where you cooked the bacon, stir to combine with the bacon grease and cover with a lid. Cook over a medium-low heat for about 5 minutes, or until tender. Add the sliced spring onions and cook for another minute. When done, take off the heat and set aside. Healthy Low-Carb Colcannon
  5. When the cauliflower is tender, take off the heat, remove the lid, and let it cool down for 5 minutes. Transfer the cauliflower into a bowl, add the cream and butter (you can reserve some butter for garnish). Using an immersion blender, process until smooth. Healthy Low-Carb Colcannon
  6. Add the cooked greens and combine. Healthy Low-Carb Colcannon
  7. Finally, stir in the crisped up bacon and season with salt and pepper to taste. Healthy Low-Carb Colcannon Optionally, top with freshly chopped parsley and butter. Healthy Low-Carb Colcannon

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Lard (pork fat)
0 g0 g5 g45 kcal
Bacon, streaky (high fat content), organic
0 g5.5 g10 g112 kcal
Cauliflower, fresh
3 g1.9 g0.3 g25 kcal
Cabbage, green, fresh
1.6 g0.5 g0.1 g10 kcal
Spring onion, scallion, green onion, fresh
0.5 g0.2 g0 g3 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.5 g0.4 g7.6 g73 kcal
Butter, unsalted, grass-fed
0 g0.1 g7.7 g68 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving
5.6 g8.6 g30.7 g337 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (6)

This recipe is fantastic and there isn't enough love for it in the comments. It kinda seems like it's a little more work than you want it to be but it is so, so worth it. My biggest concern with going Keto is giving up a lot of my favorite foods, like potatoes and onions. I didn't feel like I was settling or "not eating what I really want to eat, but I have to eat this". Leftovers keep well and other people don't realize that it's cauliflower. This is the 3rd recipe I've tried from this blog and I'm much more encouraged to try the others.

Reply

Hi Tiffany, thank you so much for your kind words!

Reply

Yes I guessed it was cauliflower...I love your recipes but I'm starting to get tired of cauliflower...and everything to substitute potatoes is cauliflower. It is there something else than cauliflower. Rice = cauliflower, mash = cauliflower, casseroles = cauliflowers. I wish there was something else for a change. Thanks

Reply

You could use any of the following: celeriac, turnips, rutabaga, and kohlrabi. I think it may be better to use a combination rather than just one of them because the taste might be too strong, especially with celeriac and kohlrabi. I used cauliflower to keep the carbs low, and to keep it simple and neutral tasting 😊

Reply

Thank you very much. It is just to change in some of the recipes...like I told you I got tired of cauliflower. Do not get me wrong I love cauliflower but everything taste like cauliflower...Hope you understand me...thanks so much

Reply

You're welcome! 😊

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