Creamy Keto Mashed Cauliflower

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.

Ingredients

You only need 4 basic ingredients for this recipe.

• Cauliflower. Choose very fresh cauliflower and cook it until it is very soft.
• Butter. 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 butter and season to taste with salt and pepper.

Top tips

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.

FAQ

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 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 Chicken Curry Casserole.

Related recipes

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Recipe

Keto Mashed Cauliflower Recipe

Katrin Nürnberger

from Sugar Free Londoner

This keto mashed cauliflower is a low carb staple you'll want to make over and over again. You'll never miss mashed potatoes again! I've included plenty of suggestions how you can jazz up the basic recipe with grated cheese, cream cheese, roasted garlic or herbs and spices. Or, like me, enjoy it plain and pure.

5 from 11 votes

Print Recipe Pin Recipe Rate

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Total Time 15 minutes mins

Course Side Dish

Cuisine British

Servings 4

Calories 69 kcal

Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.

Ingredients

  

1x2x3x

• ▢ 1 large cauliflower 700g / 24.6 oz, in florets
• ▢ ¼ cup / 60g butter
• ▢ 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 butter and season to taste with salt and pepper. Option to top with 1 tablespoon of butter and chopped chives.

Notes

5.2g net carb per portion. Makes 4 generous portions (175g/ ¾ cup each). 

Alternative cooking methods: 

Steam method: Bring ½ cup of water to the boil and place the steamer basket with the cauliflower on top. Depending on the amount you cook, steaming will take between 12 and 15 minutes. Afterwards, make sure you pat the florets dry before blending. 

Microwave method: Place the florets in a microwaveable bowl with ¼ cup of water. Cover and microwave on high for 12-15 minutes until soft. 

Oven method: Brush the cauliflower with oil and roast for about 20-25 minutes at 200 Celsius / 400 F until the tops are golden brown and the insides are soft. This method will make the keto mashed cauliflower taste nuttier and it will taste LESS of "real" potato puree. 

Flavour 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
• 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: 2 days in the fridge or freezer for up to 3 months. 

Nutrition

Calories: 69kcalTotal Carbohydrates: 8.7gProtein: 3.4gFat: 3.4gSaturated Fat: 2gFiber: 3.5gSugar: 3.4g

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