Keto Dominican Breakfast

Mangú is probably the thing that Dominicans who follow the ketogenic diet, or a low carb diet miss the most. It would seem impossible that we'd get to enjoy it. Well... here are some tricks.
Course Breakfast
Cuisine Dominican, keto
Keyword dominican keto breakfast, dominican keto recipe, keto mangu, low carb mangu
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6 people
Calories 88kcal
Author Clara Gonzalez


  • 1 unripe plantain halved
  • 1 qt water for boiling (1 liter)
  • 1 cauliflower head cut into florets, and washed (3/4 lb [0.3 Kg]
  • 2 tbsp butter
  • 1 tbsp salt (or to taste)
  • 1 tbsp onion powder


Boiling the plantains

  • Boil the plantain over medium heat until it turns fork tender. Add the cauliflower and simmer until it is heated through, but before it is fully cooked (or it will turn mushy). Remove plantain and cauliflower from the water and place in the food processor.

Making the puree

  • Add butter, and blend until you obtain a smooth mash without any clumps. Season with salt to taste. Pour in the onion powder and mix. Remove from the processor and set aside. Wait 2-3 minutes to serve, the mixture may look thin right out of the processor, but it'll thicken when it's a bit cooler.

How to serve



Yes! You can totally refrigerate or freeze it. You can separate into 6 different small containers and freeze to have a portion of keto mangú at hand when needed. You can microwave it or reheat on the stovetop as needed.


Serving: 0.33cup | Calories: 88kcal | Carbohydrates: 13g | Protein: 2g | Fat: 4g | Saturated Fat: 3g | Cholesterol: 10mg | Sodium: 1216mg | Potassium: 330mg | Fiber: 2g | Vitamin A: 455IU | Vitamin C: 33mg | Calcium: 17mg | Iron: 1mg