Mashed Rutabaga is a simple recipe that makes a great alternative to mashed potatoes. With only 4 net carbs per serving, it’s low in carbs and ideal for those following a keto diet.
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Rutabaga is an often overlooked low carb vegetable, especially when it comes to low carb and keto diets.
With so many people looking for an alternative to potatoesthat isn’t cauliflower, it’s surprising that rutabaga isn’t flying off grocery store shelves. Yet.
Rutabaga can be prepared in most of the same ways that potatoes can. Two easy ways to prepare it are to make Roasted Rutabaga and Mashed Rutabaga.
Why This Recipe Works
This recipe is super easy.
You basically prepare the rutabaga the same way you would prepare mashed potatoes. It even has a similar mouth feel to mashed potatoes.
It’s a naturally gluten free recipe that has only 4 net carbs per approximately a half cup serving.
You can easily adjust the seasonings to suit your own taste.
How to Make Mashed Rutabaga
Prep!
Peel and cut your rutabaga into 1/2-inch rounds, then into 1/2-inch cubes.
Fill a sauce pan about 1/2 way with cold, salted water.
You can adjust the amounts of butter, cream, salt and pepper to suit your own tastes. Be aware that making any adjustments to the recipe will alter the nutritional information provided.
For creamier mashed rutabaga, you can use a food processor.
Store leftover mashed rutabaga tightly covered in the refrigerator.Use within 3-5 days.
FAQ’s
Is rutabaga low carb? Rutabaga is much lower in carbohydrates than most root vegetables. This makes it a great option for those following low carb or keto diets.
What does rutabaga taste like? Rutabagas have a taste similar to that of carrots and cabbage. When cooked, rutabaga takes on a taste and texture similar to strongly flavored potatoes.
More Side Dish Recipes to Try
Cheesy Broccoli Cauliflower Rice is a low carb side dish that even kids love!
You might also enjoy this recipe for Fried Cabbage and Bacon or this recipe for Butternut Squash Gratin.
Cut your rutabaga into cubes and add to a pot of cold, salted water.
Place the pot on the stovetop over high heat and bring to a boil.
Boil, until the rutabaga is fork tender, about 10 minutes.
Drain the water and add the butter, heavy whipping cream, salt, and pepper to the pot with the rutabaga.
Use a potato masher to mash the rutabaga to your desired consistency.
Taste and season as preferred.
Notes
Tips and Techniques for the Best Mashed Rutabaga
You can adjust the amounts of butter, cream, salt and pepper to suit your own tastes. Be aware that making any adjustments to the recipe will alter the nutritional information provided.
For creamier mashed rutabaga, you can use a food processor.
Store leftover mashed rutabaga tightly covered in the refrigerator.Use within 3-5 days.
** Nutritional information is an estimate and may vary. A serving is approximately a 1/2 cup.
How Do You Get the Bitter Taste Out of Rutabagas? If you find that rutabagas are too bitter for you, add up to a tablespoon of sugar to accentuate the sweetness and stir to combine. This will help to counteract the bitterness.
Rutabagas have a slightly sweet taste and are not bitter like a turnip. You can mash them, bake them, add them in soups and casseroles, and do roughly the same things that you would as with a potato.
Rutabagas, which are high in vitamin C and fiber, make a great alternative to potatoes in a low- carb diet: One cup of boiled and cubed rutabaga contains 12 grams of carbohydrates, while the same amount of boiled and cubed potatoes contain 31 grams of carbohydrates. A rutabaga has no trans fat or cholesterol.
A cup of boiled and mashed rutabaga provides 4.32 grams (g) of dietary fiber toward the 14 g of fiber per 1000 calories that the American government recommends people consume. Dietary fiber helps to keep the bowels healthy and can decrease the risk of: constipation. hemorrhoids.
Sweetness: From sugar, honey, fruits or otherwise, sweetness will counteract bitter and sour flavours. It can also be used to cut down the heat of a particularly spicy meal. Saltiness: Salt plays two very important roles in flavouring a dish. Firstly, it balances against bitterness.
Wash greens and roots well. Some suggest soaking the greens in a little salty water. One turnip website from the United Kingdom notes that if you boil them, add a little sugar to tame the scent and add baking soda to reduce bitterness.
A member of the cabbage family, the swede is often confused with the turnip, though they look quite different. It's also known as yellow turnip, Swedish turnip and Russian turnip and, in America, rutabaga. In Scotland, where it's known as neeps, swede is the traditional accompaniment to haggis on Burns Night.
The rutabaga's taste is milder but with sweet tones and sometimes just a tinge of bitterness. Much like their fellow Brassica family members, they have a somewhat sharp and pungent, almost peppery bite to them. (This is due to the presence of sulfur in the vegetable family.)
When I was there recently, I discovered the Gilfeather rutabaga, the tastiest and sweetest member of the rutabaga family. Truth be told, I'd never had a rutabaga before.
Individuals with known sensitivities to cruciferous vegetables such as cabbage or broccoli should exercise caution when consuming rutabagas. It is crucial for individuals experiencing allergic symptoms after consuming rutabaga to seek medical advice for proper diagnosis and management.
Like other cruciferous vegetables, rutabagas contain raffinose, a naturally occurring sugar that can cause bloating and gas. 14 If rutabagas have this effect on you, try eating them steamed (instead of raw).
Although rutabagas have many health benefits, they must be eaten in moderation. They can cause discomfort if you have irritable bowel syndrome or allergies related to cruciferous vegetables. If this is the case, talk to your doctor before adding them to your diet.
Rutabagas Are Healthy, But You May Want to Eat In Moderation (Along With Other Root Veggies) Knowing how to eat is just as (if not more) important as knowing what to eat. It's common knowledge that whole, unprocessed foods, such as fruits and vegetables, are far more healthier than nutrient-void, processed foods.
Dietary fiber improves digestion by bulking up the stool and encouraging elimination, so rutabagas can provide natural constipation relief. A 2012 study in the World Journal of Gastroenterology showed that dietary fiber intake can increase stool frequency in patients with constipation.
If you try it and it tastes bitter, you probably have the gene that makes certain compounds in rutabagas taste bitter. The gene is relatively rare, but that gene may be causing your displeasure.
They can be eaten raw, but are usually roasted, cooked and mashed (sometimes with potatoes or other root vegetables), and used in casseroles, stews and soups. They are high in vitamin C, a good source of potassium and high in fiber. Refrigerate rutabagas, unwashed, in a plastic bag for up to 10 days.
The rutabaga's taste is milder but with sweet tones and sometimes just a tinge of bitterness. Much like their fellow Brassica family members, they have a somewhat sharp and pungent, almost peppery bite to them. (This is due to the presence of sulfur in the vegetable family.)
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