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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
Serving size about 200 g/7 oz
Nutritional values (per serving, about 200 g/7 oz)
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 sliced spring onion into the saucepan where you cooked the bacon, stir to combine with the bacon grease and cook for a minute. Add the sliced cabbage, cover with a lid and cook over a medium-low heat for about 5 minutes, or until crisp-tender. 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.
- Serve warm. Optionally, top with freshly chopped parsley and butter.
Ingredient nutritional breakdown (per serving, about 200 g/7 oz)
| 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, about 200 g/7 oz |
| 5.6 g | 8.6 g | 30.7 g | 337 kcal |
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