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!
If you’ve been following a low-carb diet for a while, you’ve likely tried your fair share of cauliflower mash. If you’ve sat on the fence with your view on it, please give my Keto mashed cauliflower a go. It’s literally the tastiest low-carb mash ever! So smooth, creamy and ridiculously easy to make.
The problems people tend to have with mashed cauliflower is that they either dislike the taste or the texture of the dish. But, if you follow the tips in the post, neither will be an issue. Seriously, I’m confident you will change your mind.
I love making creamed cauliflower because I love that I never feel bloated and heavy like I did when I ate potato mash. My very critical teenage kids also enjoy eating it. I find they are always a good barometer when I test recipes. If you have kids you know they are brutally honest!
Keto Mashed Potatoes
In low carb circles, cauliflower puree is rightly called keto mashed potatoes. Cauliflower is such a versatile vegetable – in my opinion, it is a perfect stand-in for potato puree.
The trick is to use VERY FRESH cauliflower and cook it until it becomes VERY SOFT. Also, you have to dry out the florets so the puree is NOT WATERY. Next, add butter and use a high speed blender to make the mix EXTRA CREAMY. Last, you ADD SEASONING. The result? You end up with a low carb alternative that has the same comforting quality of mashed potatoes without the carb count.
How many carbs in cauliflower
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 recipes contains only 5.2g net carbs. The same amount of mashed potatoes comes in at almost 25g net carbs!
But of course, cauliflower provides more benefits than just being low in carbohydrates. 100 grams of cauliflower also contain 77% of your daily requirement of vitamin C and 20% of the recommended amount of vitamin K. It is also a good source of antioxidants. Read all about the health benefits of cauliflower here.
How to make creamy keto mashed cauliflower:
1.) Place the cauliflower florets in a large pan with boiling water (enough to just about 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 so it becomes soggy. Drain.
2.) 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.
3.) Place the dried-off 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 tbsp of butter and chopped chives.
Three more methods to cook cauliflower
Of course, there are other options to cook cauliflower. Whichever you choose, ensure it ends up VERY soft for best results.
Bring 1/2 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.
Place the florets in a microwaveable bowl with 1/4 cup of water. Cover and microwave on high for 12-15 minutes until soft. You can also use riced cauliflower for this, although it’s much quicker to simply cut the cauliflower into florets.
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.
How to make the creamiest mash
For best results, I recommend to use a high speed blender or at least a regular food processor. Of course, a stick blender is an option if you don’t have anything else to hand. In this case, spend some more time blending. Simply, you will get a much smoother and creamier result with more horsepower!
Most of the time I will make my low carb cauliflower mash as described in the recipe. But sometimes I jazz it up with extra ingredients. My kids love the cheesy version (no surprise there!). Here are some options:
- Pesto – add 3 tbsp pesto
- Thyme – add 1 – 2 tbsp chopped fresh thyme
- Wholegrain mustard and cheese – add 1 tbsp wholegrain mustard + 1/2 cup grated cheese
- Cheesy – add 1/3 cup cream cheese or 1/2 cup grated cheddar
- Sun dried tomato – add 1/3 cup chopped sun dried tomatoes + 1/3 cup cream cheese
- Garlic – add 1 tsp garlic powder / 2 fried chopped garlic cloves
Dairy free keto mashed cauliflower
It’s easy to make this mock mashed potoatoes dairy free. Simply use coconut oil instead of the butter. Instead of cheese, you can use either nutritional yeast to flavour it or take a vegan cheese. For a paleo version, ghee would be an option as well.
Can you make it ahead
In my opinion, keto cauliflower mash tastes best fresh. Remember – the fresher the cauliflower, the more neutral and more potato-like the taste!
But it’s totally possible to store the puree in the fridge for about 2 days (3 at a stretch). If some liquid separates during storage, simply blend again briefly before serving.
Can you freeze mashed cauliflower
I love batch cooking and always make large portions of ANYTHING I cook so there’s less work in the future. You can freeze your cauliflower mashed potatoes for up to 3 months.
If you’re planning to try any of the flavouring options, add them in after you thaw the mash. Again, blend again before serving for an extra creamy mash.
What to eat keto mashed potatoes with
Plenty of options here! You can pair it with any protein – a salmon fillet or chicken breast, for example, and a salad. It’s also lovely as a side for a warming stew. Sometimes I even eat it as a late breakfast with fried eggs. After photographing this cauli mash, we ate it with my Chicken Curry Casserole.
Side note – you can use the same recipe for broccoli puree. For broccoli, the cooking time reduces to about 8 minutes.
Try these keto cauliflower recipes
Keto Mashed Cauliflower Recipe
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- 1 large cauliflower 700g / 24.6 oz, in florets
- 1/4 cup / 60g butter
- 1/2 tsp salt or to taste
- 1/4 tsp cracked black pepper or to taste
- 1 tbsp butter optional
- 1 tbsp chopped chives optional
- 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 tbsp of butter and chopped chives.
- Pesto - add 3 tbsp pesto
- Thyme - add 1 - 2 tbsp chopped fresh thyme
- Wholegrain mustard and cheese - add 1 tbsp wholegrain mustard + 1/2 cup grated cheese
- Cheesy - add 1/3 cup cream cheese or 1/2 cup grated cheddar
- Sun dried tomato - add 1/3 cup chopped sun dried tomatoes + 1/3 cup cream cheese
- Garlic - add 1 tsp garlic powder / 2 fried chopped garlic cloves
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