Keto mashed cauliflower is the perfect alternative to mashed potatoes. This easy low carb side dish contains only 4 ingredients and makes the creamiest, smoothest and tastiest cauliflower mash ever. Only 5.2g net carbs per generous portion! This post is for all people who think they don't like creamed cauliflower. With my recipe tips you will change your mind!
As a kid, I used to love mashed potatoes so much that I would ask for it as a main meal. Creamy potatoes, with melted butter on top. It was my ultimate comfort food.
Of course, potatoes are high in starches and not recommended for anyone who wants to keep their blood sugar levels stable.
Well, these "low carb mashed potatoes" are the next best thing.
I make this recipe all the time. It is a wonderful substitute for potato puree - creamy and smooth.
🌟 Why You'll Love This Recipe
- Easy recipe - only 4 basic ingredients
- Quick - Ready in just 15 minutes
- Creamy texture - Soft, fluffy and comforting, just like real potato mash
- Healthy - No bloating or feeling heavy like after eating mashed potatoes
- Keto friendly - only 5.2 grams of net carbs
Ingredients
You only need 4 basic ingredients for this recipe.
- Cauliflower. Choose very fresh cauliflower and cook it until it is very soft.
- Butter. Melted. You can also use cream cheese or sour cream.
- Salt. I like to use sea salt.
- Pepper. Freshly cracked black pepper is best.
Instructions
This section contains step-by-step instructions and photos that show how to make this recipe. See the recipe card for full information on ingredients and quantities
Step 1: Place the cauliflower florets in a large saucepan with boiling water. Cook on a medium heat until soft and tender. Drain.
Step 2: Place the cauliflower back in pan and dry them off on a medium heat. This is an essential step and removes any excess moisture. Careful not to burn.
Step 3: Place the cauliflower in a blender and blitz until smooth. Stir through the melted butter and season to taste with salt and pepper.
Expert Tip
For an extra smooth cauliflower puree, I recommend to use a high speed blender or at least a regular food processor. If you only have an immersion blender, take your time blending. A potato masher or just a fork do not work well.
Cooking Methods
I like to make keto mashed cauliflower on the stovetop. Here are more cooking methods:
Steam method. Bring ½ cup of water to the boil and place the steamer basket with the cauliflower on top. Steam 12 - 15 minutes. Pat the florets dry before blending.
Microwave method. Place the florets in a microwaveable bowl with a little water. Cover and microwave on high for 12-15 minutes until soft. You can also use riced cauliflower.
Oven method. Brush the cauliflower with oil and roast 20-25 minutes at 200 Celsius / 400 F until the tops are golden brown and the insides are soft. This method makes the mash taste nuttier.
FAQs
1 cup of chopped cauliflower - or 100 grams - contains 5 grams of total carbs and 2 grams of fiber, according to the USDA database. Which means that one portion of this keto mashed cauliflower contains only 5.2g net carbs. The same amount of mashed potatoes are almost 25g net carbs!
Use 2 tablespoons of olive oil instead of the butter.
Apart from cauliflower, turnip or celeriac are popular options.
In my opinion, cauliflower mash tastes best fresh. Remember - the fresher the cauliflower, the more neutral and more potato-like the taste!
Variations
Most of the time I make my low carb cauliflower mash as described in the recipe. It is great topped with butter and chives.
Here are more options:
- Pesto - add 3 tablespoon pesto
- Thyme - add 1 - 2 tablespoon chopped fresh thyme
- Wholegrain mustard and cheese - add 1 tablespoon wholegrain mustard + ½ cup grated cheese
- Cheesy - add ⅓ cup cream cheese or ½ cup grated cheddar cheese
- Sun dried tomato - add ⅓ cup chopped sun dried tomatoes + ⅓ cup cream cheese
- Garlic - add 1 teaspoon garlic powder / 2 fried chopped garlic cloves
Storage
Refrigerator: Store leftovers in the fridge for up to 2 days. If some liquid separates during storage, simply blend again briefly before serving.
Freezer: Freeze your cauliflower mashed potatoes for up to 3 months.
Reheating: Thaw overnight in the fridge. Reheat on the stovetop of in the microwave.
Serve With
You can pair keto mashed cauliflower it with any protein - think salmon fillet, lamb chop or chicken breast.
It's also lovely as a side dish for a warming stew, such as this low carb beef stew.
I use it as a topping in my keto cottage pie and my low carb fish pie.
After photographing this cauli mash, we had it with my Indian keto curry.
More Keto Cauliflower Recipes
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Recipe
Keto Mashed Cauliflower Recipe
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Ingredients
- 1 large cauliflower 700g / 24.6 oz, in florets
- ¼ cup / 60g butter melted
- ½ teaspoon salt or to taste
- ¼ teaspoon cracked black pepper or to taste
To Serve
- 1 tablespoon butter optional
- 1 tablespoon chopped chives optional
Instructions
- Place the cauliflower florets in a large pan with boiling water (enough to just cover the florets). Make sure the pan is large enough that when you place on a lid the water won’t boil over. Cook the cauliflower on a medium heat for 10 - 12 minutes, or until soft and tender. Don’t over-boil (or it will become soggy). Drain.
- Place the cauliflower back in pan and dry off (about 1.5 minutes) on a medium heat, but don’t let it burn and stick to the pan. (This step is essential to stop the cauliflower turning to soup when you blend it.)
- Place the dried cauliflower in a blender and blitz until smooth. Pour back into your pan. Stir through the melted butter and season to taste with salt and pepper. Option to top with 1 tablespoon of butter and chopped chives.
Notes
- Pesto - add 3 tablespoon pesto
- Thyme - add 1 - 2 tablespoon chopped fresh thyme
- Wholegrain mustard and cheese - add 1 tablespoon wholegrain mustard + ½ cup grated cheese
- Cheesy - add ⅓ cup cream cheese or ½ cup grated cheddar
- Sun dried tomato - add ⅓ cup chopped sun dried tomatoes + ⅓ cup cream cheese
- Garlic - add 1 teaspoon garlic powder / 2 fried chopped garlic cloves
Nutrition
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Jennifer A Harroun
Hello Katrin,
I made this today and I like it enough to try a few changes. My dad who is on a Keto-vore diet likes it enough to have it for Thanksgiving in a few weeks.
All I would suggest is to put a melt-the-butter step in the recipe somewhere. As a beginner/intermediate cook/baker, I found that there was no mention of what form the butter needed to be. I melted mine and it worked. Next time I will put a little more butter and some sour cream.
Thank you for the recipe!
Jennifer in AZ, USA
Katrin Nürnberger
Thank you for your feedback. I have added it in the recipe to make this step clearer for everyone.
Karen W
I have lost 20kg now just from cutting out sugar, dairy and a few things that I just cant have but I was like some of the people in the comments. I thought fish pie was out and I do love fish so I have two ladies coming for the Easter weekend so I'm going to make fish pie with cauliflower mash on the top. I do love a lot of the recipes! Sometimes I just read the comments and find that the question I was going to ask is there so it is good.
Have a Happy easter every one and enjoy all her recipes!
Katrin Nürnberger
Hi Karen, thank you so much for your kind words and thumbs up. Did you know that I actually have a very delicious recipe for fish pie on my website? Happy Easter!
Clare
You're absolutely right, Katrin. I wasn't a great fan of cauliflower, but you have converted me. This was delicious and with all the 'comfort factor' of mashed potatoes. (the keto falafel were a revelation too. It was hard to believe they were made from cauliflower). Next up, fish pie – another favourite I thought i had said goodbye to.
Incidentally, I have now lost over a stone in weight and without even counting carbs or calories, just avoiding sugar (in all forms) and reawakening my love of cooking (and delicious food) thanks to the genius recipes on your website.
Clare
Was just trying to edit the above comment to include 'in your books and on your website' but somehow managed to submit it instead. Could you please add that for me? I love your books, have them all on my kindle, the format is really accessible and I enjoy reading through them for ideas. Is there any plan to bring out a physical version? I would buy them immediately both for myself and for many of my friends.
Katrin Nürnberger
I am looking into it. If I will, I will let you know via my email newsletter. Thank you so much for your support 🙂
Katrin Nürnberger
Congratulations on your weight loss! You must be so proud. I’m really happy you are enjoying the recipes. Let me know how the fish pie works out for you!
Nancy
If one cup of cauliflower contains 5 grams total carbs and 2 grams of fiber, wouldn't it be 3 net carbs? I don't understand where you're getting 5.2 grams net carbs?
Katrin Nürnberger
Hi, I use the keto diet app nutrition calculator for this. Maybe your one cup refers to florets (which means there's lots of air in between them?
Anja
5 Sterne! Hab diesen Püree auf meinem Fish Pie serviert und keiner hat’s bemerkt! So leicht und locker, super gut.
When nobody realises that this potato topping on my fish pie was really cauliflower.....
Brilliant recipe. Light and fluffy, no more stodgy pies.
JO
I could eat this every day. Feels so comforting now it's officially autumn.