Creamy Keto Cauliflower Mash

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You are sure to love this simple keto mashed cauliflower recipe in place of mashed potatoes for a delicious low-carb substitution. It pairs perfectly with many keto main dishes like Instant Pot Roast Recipe among many others.

KETO CAULIFLOWER MASH IN A BOWL WITH MELTED BUTTER

Does Mashed Cauliflower Actually Taste like Potatoes?

No. Absolutely not. I will not lie to you. Mashed cauliflower will never taste like my grandmother’s velvety smooth mashed potatoes swimming in butter, but it is a good substitute for those of us following a low-carb diet. It still tastes yummy, but it is not the same.

Is Cauliflower Healthy?

High in folate and Vitamin C but low in sodium and, cauliflower is a great healthy alternative to potatoes for those following a keto or low carb diet, especially when you compare the nutritional information. One-sixth of a head contains 5 grams of carbs and 2 grams of fiber, which equals 3g net carbs per serving.

How to Pick the Best Cauliflower

Avoid choosing a head of cauliflower with dark spots. Instead, look for a firm and heavy white and tightly bound together with nice green leaves.

Ingredients You’ll Need:

  • cauliflower– This will serve as the low-carb substitute for potatoes.
  • heavy cream, butter, cream cheese, and parmesan cheese– These ingredients give the mashed cauliflower a creamy mashed potato-like texture.
  • various seasonings– Traditionally, cauliflower is extremely bland, so these seasonings, coupled with the rest of the ingredients, give this recipe extra flavor!

FRESH CAULIFLOWER IN A GLASS BOWL

Step 1: Wash and chop the cauliflower into bite-sized florets and dry.

Step 2: There are three different methods to cooking cauliflower for this recipe. I’ve included each below with instructions. My preferred method is steaming, as it keeps the cauliflower mash from being too watery.

Three methods to cooking cauliflower

1. Steam the Cauliflower on the stove or microwave

  • How to Steam Cauliflower on the stove – Place about 1-2 inches of water in a pot or double-boiler and bring the water to a boil, then dump the cauliflower into a steamer basket, stove safe colander, or glass bowl above the water and steam for 9-12 minutes or until tender. Drain, then place on paper towels to dry.
  • How to steam cauliflower in the microwave – In a microwave-safe dish, add the cauliflower florets along with approx 1/4 cup water. Microwave for 8-11 minutes until fork tender. Cooking time will depend on your microwave. 

2. Roast the Cauliflower in the Oven

Place the cauliflower in a zip lock bag with 1-2 TB olive oil and shake until coated. Cover a sheet pan with parchment paper and arrange the cauliflower in a single layer on the cooking pan. Bake at 400 degrees for 22-27 minutes or until tender. Roasting cauliflower will make the mashed cauliflower less creamy. 

3. Boil the Cauliflower on the stove

Add enough water to a large cooking pan to cover the cauliflower and bring it to a boil. Turn down the heat to medium and boil for approx 10-12 minutes until tender. Strain the water, then add the cauliflower back to the pan on the stove and continue to cook for 1-2 minutes until the extra water is extracted from the cauliflower to keep it from being mushy. 

 

immersion blender in a glass bowl with the mashed cauliflower ingredients

Step 3: In a separate bowl, add the steamed cauliflower add butter, garlic cloves, heavy cream, and the rest of the ingredients.

Tip: To save dishes to wash, use the pan or dish you used to steam or boil the cauliflower.

blended mashed cauliflower in a glass bowl with immersion blender

Step 3: To make the cauliflower puree, use an immersion blender or a food processor to mix until smooth and creamy. Serve with melted butter over the top and piping hot. Enjoy!

This immersion blender works great! It is also a handy tool for making soups and smoothies.

mashed cauliflower keto in a white bowl with spoon

Variations to this recipe:

  1. Use a steam bag of riced cauliflower instead of fresh cauliflower florets to save time.
  2. Sprinkle cooked chopped bacon on top
  3. Add a little sour cream to make extra creamy keto mashed cauliflower
  4. Don’t be afraid of seasonings such as thyme, rosemary, pepper, or additional garlic for added flavor
  5. Use a steam bag of frozen cauliflower florets or priced cauliflower, but you’ll need to drain very well, then squeeze out extra moisture before mashing to get all the extra water out.
  6. Add cheddar, gruyere, or other favorite cheese
  7. Chop fresh chives for garnish

How to Make Dairy-Free Mashed Cauliflower:

I am not dairy-free and have not made this recipe, but I wanted to provide ingredient options for those who follow a dairy-free diet.

  1. Sub almond milk or coconut cream for heavy cream
  2. Instead of using butter, use butter flavored coconut oil
  3. Sub dairy-free cream cheese such as Daiya Cream Cheeze or Kite Hill Cream Cheese Style Spread
  4. Although parmesan has a negligible amount of lactose, you can sub nutritional yeast instead.

Tips for making the best Creamy Keto Mashed Cauliflower

  1. If boiling, use as little water as possible.
  2. Make sure to drain well and squeeze if there is excess water in the cauliflower.
  3. Using an immersion blender makes the creamiest cauliflower mash. In blender or food processor, I’ve found that it becomes too much of a puree than creamier with substance like mashed potatoes. That being said, it’s my personal preference as many people prefer these options.

What do I do if Cauliflower Mash is watery?

Put it back on the stove in a pan and cook for a few minutes, or you can add more cauliflower if you have any left.

What to eat with this recipe:

  1. Crockpot Keto Roast Mississippi Style
  2. Oven-Baked Pork Chops
  3. French Dip Chaffle Sandwich Keto recipe 
  4. Beef Short Ribs 

Try These other Cauliflower Recipes:

  1. Loaded Roasted Cauliflower Recipe
  2. Keto Cauliflower Mac and Cheese
  3. Easy Cheesy Baked Keto Cauliflower
  4. Low Carb Keto Cauliflower Recipes that Actually Taste Good
  5. Keto Chicken and Cauliflower Rice Soup
mashed cauliflower keto in a white bowl with spoon
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4.67 from 3 votes

Creamy Keto Cauliflower Mash

Prep Time5 mins
Cook Time15 mins
5 mins
Total Time25 mins
Course: Side Dish
Cuisine: American, casual
Servings: 6
Calories: 107kcal
Author: Kasey Trenum

Ingredients

  • 1 medium cauliflower cut into florets
  • 3 tbsp butter melted
  • 1 garlic clove minced
  • 2 Tbsp heavy cream
  • 1 Tbsp cream cheese softened
  • 2 Tbsp shredded Parm cheese
  • 1/2 tsp salt
  • 1/4 tsp pepper

Instructions

  • Wash and chop the cauliflower into florets, then dry.
  • Place about an inch or two of water in a double boiler or pot and bring to a boil.
  • Then add the cauliflower florets to a steamer basket, colander that is safe for cooking, or glass bowl on top of the pan with boiling water.
  • Steam for approx 8-9 minutes until tender. Steaming the cauliflower will help it not to be watery when you mash it. **There are alternative ways to cook the cauliflower listed in the notes below.
  • In a bowl or the pot used to steam the cauliflower, add the melted butter, minced garlic clove, heavy whipping cream, cream cheese, parm cheese, and salt and pepper. Then use an immersion blender or standing blender to combine.
  • Sprinkle parsley on top for garnish
  • Optional: Add extra butter to melt on top of the mashed cauliflower
  • Serve hot!

Notes

Three methods to cooking cauliflower

1. Steam the Cauliflower on the stove or microwave
  • How to Steam Cauliflower on the stove - Place about 1-2 inches of water in a pot or double-boiler and bring the water to a boil, then dump the cauliflower into a steamer basket, stove safe colander, or glass bowl above the water and steam for 9-12 minutes or until tender. Drain, then place on paper towels to dry.
  • How to steam cauliflower in the microwave - In a microwave-safe dish, add the cauliflower florets along with approx 1/4 cup water. Microwave for 8-11 minutes until fork tender. Cooking time will depend on your microwave. 
2. Roast the Cauliflower in the Oven
Place the cauliflower in a zip lock bag with 1-2 TB olive oil and shake until coated. Cover a sheet pan with parchment paper and arrange the cauliflower in a single layer on the cooking pan. Bake at 400 degrees for 22-27 minutes or until tender. Roasting cauliflower will make the mashed cauliflower less creamy. 
3. Boil the Cauliflower on the stove
Add enough water to a large cooking pan to cover the cauliflower and bring it to a boil. Turn down the heat to medium and boil for approx 10-12 minutes until tender. Strain the water, then add the cauliflower back to the pan on the stove and continue to cook for 1-2 minutes until the extra water is extracted from the cauliflower to keep it from being mushy. 
 

Nutrition

Calories: 107kcal | Carbohydrates: 5g | Protein: 3g | Fat: 9g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 26mg | Sodium: 309mg | Potassium: 300mg | Fiber: 2g | Sugar: 2g | Vitamin A: 294IU | Vitamin C: 46mg | Calcium: 50mg | Iron: 1mg
Tried this recipe?Mention @kaseytrenumblogger or tag #kaseytrenumblogger!

mashed cauliflower collage

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2 Comments

  1. 5 stars
    I have tried so many cauliflower mash recipes and they all were all soupy mess. I followed the directions and steamed the cauliflower on the stove top and used the immersion blender. SUCCESS!!! The texture is exactly what I have been searching for!! Even my husband liked it! So very good!

    1. Fantastic! I was in the same boat and thought surely there is a way to make this to make it taste better and have a better consistency. Thanks for taking the time to comment and rate the recipe!

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