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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
- 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.
- Clean the vegetables. Wash the cauliflower and cut into florets.
- 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.
- 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.
- 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.
- Add the cooked greens and combine.
- Finally, stir in the crisped up bacon and season with salt and pepper to taste.
Optionally, top with freshly chopped parsley and butter.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Lard (pork fat) |
| 0 g | 0 g | 5 g | 45 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 5.5 g | 10 g | 112 kcal |
| Cauliflower, fresh |
| 3 g | 1.9 g | 0.3 g | 25 kcal |
| Cabbage, green, fresh |
| 1.6 g | 0.5 g | 0.1 g | 10 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.5 g | 0.2 g | 0 g | 3 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.5 g | 0.4 g | 7.6 g | 73 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 7.7 g | 68 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Total per serving |
| 5.6 g | 8.6 g | 30.7 g | 337 kcal |
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