Keto Mofongo
Indulge in a low-carb twist on a Caribbean classic with this delicious Keto Mofongo recipe! Instead of traditional plantains, roasted cauliflower becomes the star, mashed to perfection and combined with crushed pork rinds, crispy bacon, and fresh cilantro for a satisfying and flavorful bite. Served with tender, sautéed shrimp, this keto-friendly mofongo delivers all the bold, garlicky goodness of the Puerto Rican dish while keeping it light and nutritious. With simple ingredients, a quick prep time, and a delightful balance of textures, this recipe is perfect for weeknight dinners or impressing guests with a unique keto delight.
The Toxic-Free Cutting Board
Medical-grade titanium. No microplastics. No bacteria. No compromises.
Recipe Information
Ingredients
- 1 large head Cauliflower
- 2 tablespoons Olive oil
- 3 large Garlic cloves
- 1 cup Pork rinds
- 0.25 cup Chicken broth
- 2 tablespoons Fresh cilantro
- 1 tablespoon Lime juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 cup Cooked bacon, chopped
- 1 pound Shrimp, peeled and deveined
Instructions
Preheat the oven to 400°F (200°C).
Chop the cauliflower into florets. Toss with 1 tablespoon olive oil, salt, and pepper.
Spread the cauliflower on a baking sheet. Roast in the oven for about 15-20 minutes, or until tender and lightly browned.
While the cauliflower is roasting, crush the pork rinds in a food processor until they resemble coarse crumbs and set aside.
In a skillet over medium heat, heat the remaining 1 tablespoon of olive oil. Add minced garlic and sauté until fragrant but not burnt, about 1 minute.
Add the peeled and deveined shrimp to the pan and cook for 2-3 minutes on each side until they turn pink and opaque. Remove shrimp and set aside.
Once the cauliflower is done, place it in a bowl and mash with a potato masher or fork.
Add crushed pork rinds, chicken broth, chopped bacon, lime juice, and fresh cilantro to the mashed cauliflower. Mix until well combined.
Adjust seasoning with additional salt and pepper if needed.
Form the mixture into round, thick patties or balls, akin to traditional mofongo.
Plate the mofongo patties and top with cooked shrimp. Serve warm.
Nutrition Facts
Calories |
388 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.1 g | 24% | |
| Saturated Fat | 5.1 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 1458 mg | 63% | |
| Total Carbohydrate | 15.3 g | 6% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 5.1 g | ||
| Protein | 44.2 g | 88% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 152 mg | 12% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 1213 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
