Keto Mashed Cauliflower (original) (raw)

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Creamy keto mashed cauliflower is the perfect mashed potato substitute. It's a versatile side dish that complements any meal.

Article Index

• Why you'll love it
• Ingredients
• Tips
• Instructions
• Variations
• ️ Serving suggestions
• FAQs
• Related recipes
• Recipe

Cauliflower is an all-purpose low-carb vegetable. It's the go-to veggie for anyone low-carb diet!

There are so many delicious ways to cook it. From bang bang cauliflower to cauliflower rice and even some cauliflower "mashed potatoes", it's amazing how many ways there are to cook this vegetable.

Mashed cauliflower is one of those recipes you just have to learn how to perfect when you are on the keto diet. I found a way to make it even creamier and tastier than ever before (thanks to grass-fed butter and heavy whipping cream!)

In fact, this is one of my favorite cauliflower mashed potatoes that I have ever made.

Why you'll love it

You have just found one of the most versatile low-carb side dishes you will ever make. It goes with almost anything.

In the past, it was tough to try and pass cooked cauliflower off as mashed potatoes. The texture is different- there is no way around it!

But, not anymore. I found a way to make it so creamy and thick that it tastes even more like real mashed potatoes. It's such a close copycat that this will become one of your favorite side dishes.

Whether you want to cover it in keto gravy or serve a slice of meatloaf on top, this keto mashed cauliflower is definitely a winner and absolutely delicious!

Ingredients

There are only three ingredients in this recipe - and you can probably guess what they are. They are pretty much the same ingredients you use to make mashed potatoes (without the starchy potatoes).

Cauliflower

This recipe uses an entire head of cauliflower. You'll need to cut it into florets. If you wanted to, you could buy some pre-cut cauliflower.

Butter

Always use full-fat unsalted grass-fed butter! If you use salted butter, just add less salt at the end.

Heavy whipping cream

Heavy whipping cream is what makes the keto mashed cauliflower nice and creamy. You could use half and half or cream cheese in a pinch, but it won't be as rich or creamy.

Salt and pepper

Just add enough salt and pepper to get the best flavor out of the cauliflower mash. Salt enhances all the other flavors, so don't forget to add a bit to this dish.

Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.

Tips

• Make sure the cauliflower is tender. Steam them until they are almost falling apart and you can easily pierce them with a fork.
• Use a potato masher or electric mixer. Either of these two things will be more effective at smashing and mixing the cauliflower than just a wooden spoon.
• Add your favorite garnishes. This is the fun part! Garnish with fresh chives, green onions, scallions, or some fresh parsley.

Instructions

If you have ever made traditional mashed potatoes before, then you can definitely make keto mashed cauliflower! It's so easy that you won't even need a recipe next time.

Steam the cauliflower

Before you begin, you need to steam the head of cauliflower. You can do this on the stove or in the microwave.

Just make sure that you steam it long enough that the cauliflower is tender enough you can easily cut it with a fork.

Mash with butter

After the fresh cauliflower is perfectly tender, place it in a mixing bowl and mash it with butter, salt, and pepper.

This step is easier if you use a potato masher, electric mixer or food processor. It won't be completely creamy yet. You just want to make sure the butter is completely incorporated.

Add heavy whipping cream

The last step is to add the heavy whipping cream. If you want it to be thicker and richer, add a little bit more cream.

Mix and mash this together until it resembles mashed potatoes.

Garnish and serve

Garnish with your favorite fresh herbs and serve it for dinner! Top it with some sour cream and parmesan cheese, and it will taste almost like eating a bowl of regular mashed potatoes.

Variations

This is a very basic recipe with a lot of room for culinary creativity.

Stick with a classic and sautéed garlic (or roasted whole garlic cloves) and stir it into the cauli mash.

Give it a bit of a tang and mix in some sour cream and a bit of cream cheese!

Or, make it cheesy! Sprinkle in your favorite type of cheese (mine is cheddar or parmesan cheese) and let it melt. Maybe even sneak in some crispy bacon.

Do you like spicy foods? Chop up some jalapeños and sprinkle in some cayenne pepper. This cauliflower mash will light up your tastebuds.

You can also use this keto mashed cauliflower recipe as a base for lots of different types of casseroles too. For example, add some ground beef on top with some cheese, and you've got a keto shepherd's pie.

️ Serving suggestions

This keto mashed cauliflower is going to become one of your favorite keto-friendly side dishes. There are so many different recipes that taste perfect with it.

It will go amazing with some keto gravy from this keto pot roast drizzled on top. I also love to serve meatloaf on top of the mashed cauliflower.

Of course, a classic roasted chicken is another ideal main dish with creamy mashed cauliflower. Season them both the same way, and they will go together seamlessly.

Like pork chops instead? Cook up some air fryer pork chops and drizzle them both with your favorite sauce (or some Worcestershire sauce).

Anything is possible!

FAQs

Can you use frozen cauliflower florets to make mashed cauliflower?

Yes, you can use frozen cauliflower florets to make mashed cauliflower. You will have to get as much moisture out of them as possible after you steam them.

Frozen cauliflower retains more water than fresh, so it could make your mashed cauliflower more watery.

Does cauliflower really taste like mashed potatoes?

In this keto mashed cauliflower recipe, I used all the classic ingredients used to make mashed potatoes, so I believe it tastes very similar!

However, there are always going to be a few texture differences because cauliflower isn't potato.

How do you thicken cauliflower puree?

The best way to thicken your pureed cauliflower is to let it cook for a bit longer. Use less heavy whipping cream, and it will be a thicker cauliflower mash. Or, for a richer flavor, add a little bit of cream cheese.

You can also add a pinch of xanthan gum to thicken keto cauliflower mash too.

How do you keep mashed cauliflower from having a watery texture?

This version will only last about 2-3 days before the texture begins to deteriorate. The only way to really prevent it from having a thinner texture is to mix some solid foods in with it.

Some examples of things you can mix in would be some cooked ground sausage, cooked zucchini, or roasted turnips.

Can't get enough keto mashed cauliflower? Here are some more of my favorite low-carb side dishes made with cauliflower! It is amazing how many ways there are to use it.

• Air Fryer Buffalo Cauliflower Bites have an irrisistibly spicy flavor; they are perfect for game days or as a healthy snack.
• Easy Mushroom Cauliflower Rice Risotto is a really fancy side dish that dresses up every meal.
• Keto Cauliflower Mac And Cheese is right at home at a cookout or barbecue.
• Keto Roasted Cauliflower Hummus is a fantastic dip for raw veggies.
• Oven Roasted Broccoli And Cauliflower is super-fast and only has 2 grams net carbs per serving.

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

Creamy keto mashed cauliflower is the perfect mashed potato substitute. It's a versatile side dish that complements any meal.

Prep Time:10 minutes

Cook Time:15 minutes

Total Time:25 minutes

Course: Side Dish

Cuisine: American

Diet: Diabetic, Gluten Free

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Servings: 6

Calories: 136

• ▢ 1 large head of cauliflower cut into florets

• ▢ 4 tablespoon butter

• ▢ ¼ cup heavy whipping cream

• ▢ salt and pepper to taste

• Steam the cauliflower florets in boiling water until tender. Drain well.

• Add the cooked florets to a mixing bowl with the butter and salt and pepper to taste.

• Use a potato masher to mash the cauliflower to your liking.

• Mix in the heavy whipping cream and continue to mash to incorporate it.

• Serve garnished with fresh chopped parsley if desired.

Make sure the cauliflower is tender. Steam them until they are almost falling apart and you can easily pierce them with a fork.

Use a potato masher or electric mixer. Either of these two things will be more effective at smashing and mixing the cauliflower than just a wooden spoon.

Add your favorite garnishes. This is the fun part! Garnish with fresh chives, scallions, or some chopped fresh parsley.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Calories: 136 | Carbohydrates: 7g | Protein: 3g | Fat: 12g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 34mg | Sodium: 209mg | Potassium: 428mg | Fiber: 3g | Sugar: 3g | Vitamin A: 379IU | Vitamin C: 68mg | Calcium: 40mg | Iron: 1mg

Net Carbs: 4 g | % Carbs: 11.8 % | % Protein: 8.8 % | % Fat: 79.4 % | SmartPoints: 6

Values

Array ( [calories] => 136 [carbohydrates] => 7 [protein] => 3 [fat] => 12 [saturated_fat] => 7 [polyunsaturated_fat] => 1 [monounsaturated_fat] => 3 [trans_fat] => 1 [cholesterol] => 34 [sodium] => 209 [potassium] => 428 [fiber] => 3 [sugar] => 3 [vitamin_a] => 379 [vitamin_c] => 68 [calcium] => 40 [iron] => 1 )

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

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