Colcannon (oil-free)

Colcannon :: My most favorite Irish dish and just so happens to be the perfect McDougall Maximum Weight Loss complete meal. And when I say it’s the perfect McDougall MWL meal, I mean with a few changes.

What changes do we need to make from the OG recipe?

Thank you for asking but first let’s all be aware that Colcannon can EASILY be made vegan–really you’re just replacing the butter with vegan butter.

So how do we make this an oil-free, low calorie dense weight loss food?

We use Water or Vegetable Broth to sauté our Cabbage (or other hearty green) and Green Onions. And we use my Cauliflower Cream recipe for the creaminess.

It’s really as simple as that.

What ingredients will you need?

Potatoes. I prefer gold potatoes–I find them to be the creamiest. But you use what you have on hand. I like to keep skins on because there are many nutrients in the skin; however, if I use red or russets, I would peel the skins.

Cabbage. The Irish use cabbage but you can use any other hearty type of greens like kale or chard if you have that on hand.

Green Onions. I prefer the taste of green onions in this recipe but if you would rather have an onion that tastes more hidden, use white onion or shallots.

Cauliflower Cream. The secret ingredient for creaminess added into your potatoes.

Colcannon (oil-free)

Recipe by Jen HortonCourse: MainCuisine: IrishDifficulty: Easy


Prep time*


Cooking time





An Irish favorite with some healthy changes to make it a vegan, WFPB, low calorie dense weight loss food.


  • gold potatoes, 6 medium (2-2.5lb) diced approximately 1″ thick (6-7 cups) You can peel them or not–be mindful that a lot of nutrients are in the skins

  • cabbage, 5 cups chopped finely (or use another hearty green like kale or chard)

  • green onions, 3 sliced thin

  • cauliflower cream, 1 cup from this recipe

  • salt, 1/2 tsp (optional)

  • black pepper, 1/4 tsp

  • water or vegetable broth for water sautéing


  • Potatoes – Stove Top
  • In a stock pot, add evenly-sized diced potatoes and enough cold water to cover at least an inch above the potato line.
  • Bring to a boil over medium/high heat. Once boiling, turn temperature down a bit while maintaining a boil.
  • Continue to cook for 10-15 minutes. Remove from stove once you can easily slide a knife through the potatoes.
  • Carefully drain the water. Put them back in your stock pot.
  • Add cauliflower cream and mash.
  • Potatoes – Instant Pot
  • Add evenly-diced potatoes to your pot. Pour in 1 cup of water.
  • Set timer to 10 minutes. Once finished, let your IP naturally release.
  • Drain water. Keep potatoes in your IP.
  • Add cauliflower cream and mash.
  • Meanwhile, with your Cabbage & Green Onions…
  • Over medium heat in a large sauté pan, add your cabbage (or other greens).
  • Sauté until soft using water or vegetable broth–use just enough to keep from sticking. Approximately 10 minutes; stirring often.
  • In the last 2-3 minutes, add the green onions. Stir a couple times.
  • Pour into your mashed potatoes and mix.
  • Optional: Portion out into 3 containers or store in a large casserole pan. I like to keep it all together then portion out when I serve. Serve warm.
  • To serve from storage
  • Heat up in the microwave, in a non-stick skillet (keep water on hand to prevent it from sticking) or bake in the oven, which is my favorite. To bake: add your serving to a small oven safe dish. Bake on 400 degrees, covered with foil for 10 minutes. Uncover for another 5. Serve warm.


  • Cal 258 | Fat .3G | Carb 64.6G | 11.4G
  • Low Calorie Density: 215 Calories/lb.
  • *Prep Time can vary based on if you cook your potatoes on the stove top or in the Instant Pot. The stovetop will take a longer time.

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